CrossFit Birmingham

Birmingham Training Facility

CrossFit Birmingham 157 Resource Center Pkwy. Ste. 103 Birmingham, AL 35242 [ Map ] 205.991.1909

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What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.


CrossFit Birmingham | Rigorous Fitness | Richard Rigor

We are a licensed CrossFit Affiliate - EST. 2007

What's The WOD For Today? Scroll Down...

CrossFit Birmingham: Conditioning


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Latest Activity

Carrie posted an event

Sips & Dips Happy Hour at CrossFit Birmingham

July 26, 2014 from 7:45pm to 8:45pm
Jessica Johnson will teach us about the benefits of Young Life Natural Oils. Discover total body wellness. With essential oils and vitamins, you'll uncover a healthier you.Join us Wednesday evening for refreshments to hear more.Bring a friend.Questions? Contact Jessica@ 960-6016 or murphj4au@yahoo.comSee More
2 hours ago

Russell Griffin favorited Rigorous's blog post CrossFit Birmingham - Saturday, July 26, 2014
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Rigorous posted a blog post

CrossFit Birmingham - Saturday, July 26, 2014

8:00am - 9:00am Rigorous Conditioning9:00am - 12:00pm OPEN Gym---See More
12 hours ago

Rigorous commented on Rigorous's blog post CrossFit Birmingham WOD - Friday, July 25, 2014
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17 hours ago

Blog Posts

CrossFit Birmingham - Saturday, July 26, 2014

Posted by Rigorous 0 Comments

8:00am - 9:00am Rigorous Conditioning
9:00am - 12:00pm OPEN Gym


CrossFit Birmingham WOD - Friday, July 25, 2014

Posted by Rigorous 1 Comment

Mike (Cannon) staying focused.

::WOD:: Welcome to the Friday Grind

"Just Do Some Work"

Perform in *any* order for time:

500 Meter row, Men sub 1:38 | Women, sub 1:50
  20 Power snatches, 95#/65#
  20 Bar muscle-ups 
  20 Ring dips
    2 Non-consecutive 100 meter suitcase carry walks, 53#/35# (100 meters complete each hand)
    2 Non-consecutive rope climbs
400 Meter run
  20 Handstand push-ups

Notes: Scale as needed.

Bar muscle-ups - Perform 40 pull-ups
Ring dips - use band for assistance or parallette dips
Rope climbs - hang on rig for 30 seconds each time
HSPU - Use abmats to shorten range of motion, feet on box HSPU, or regular push-ups

Suitcase carry is simply walking with the weight at your side. Keep core tight and shoulders square. The uneven loading will tax your core.

Reebok CrossFit Games Frantasy Land Team WOD Today!

Check out this Frantasy Land Tee!

CrossFit Birmingham WOD - Thursday, July 24, 2014

Posted by Rigorous 1 Comment

::Power Warm-up::

10-9-8-7-6-5 Reps
Russian Kettlebell swings


EDT (Escalating Density Training)
15 Minutes:

5 Strict pull-ups
5 Strict barbell presses

Notes: Strict movement pattern is KEY. Use a band if needed for pull-ups. Choose a strict press weight of approximately a 10RM. As you get later into the workout, you may need to lessen the reps as needed to keep moving. So instead of doing 5 strict pull-ups, you may only be able to get 3, before moving back to the strict barbell presses again. This is fine. In the end, you will add up ALL of your reps of each.

Compare to March 26, 2014.


CrossFit Birmingham WOD - Wednesday, July 23, 2014

Posted by Rigorous 2 Comments

Mark with full effort during the WOD.

::Warm-up | Skills::

Pose run drills [video]


EMOTM for 10 Minutes:

3 Front squats, Men - 1xBW/ Women .70xBW
10 Froggers

Then at the 11 minute mark,

Run 9 minutes continuously at a pace you can sustain.

Notes: No stands, you'll clean the first rep (squat cleans okay). Scale as needed. After the EMOTM, you'll run starting at the 11 minute mark. GO!

CrossFit Birmingham WOD - Tuesday, July 22, 2014

Posted by Rigorous 5 Comments

Lunch or evening peeps... Can you name these am girls in this pic? Post to comments.


Hang power clean - Work up to a heavy single for the day (~12 Minutes)


Eight rounds for time of:

  5 Hang power clean and press, 135#/95#* (bar cannot touch floor once set begins)
30 Double unders* (unbroken for RX designation)
10 Box jumps, 24"/20"

Notes: Scale as needed for the best workout for you. To earn RX, you also need to complete the 30 double unders unbroken. Hang power clean and presses are just that - presses, no jerks


Frantasy Land

Congrats Elle!

Posted by Rigorous 1 Comment

Elle St. Charles competed at the 2014 USA Weightlifting Nationals competition in Salt Lake City this past Friday.

She successfully hit 76kg on the snatch and 90kg on the C&J for a 166kg total.

Only 11 other women in her weight class (30+ athletes @69) snatched more than her at this National level event!

World Class Fitness

CrossFit Journal October 2002


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Mobility WOD

Quick Diagnostics and First Fixes: Common Swimming Faults | Pro Episode # 74

If you’re a human in the summertime, you’re probably interested in swimming. And if you’re part of the Legion™, you’re probably interested in swimming better. For the second video in the “spot a fault – fix a fault” series, Coach Taylor helps break down some common swimming faults and offers up some mobs to turn you all into hydro-dynamos* (* not ™ but totally fun to say)

The Future is Here. Why You Have to Care About Your Physiology & Genetics. | Community Video

Today on the MWod we are very excited to introduce you to Dr. Richard Lee, adjunct professor of medicine at Stanford and USC, attending physician at Stanford, and Co-founder of GeneSolve. Part of the MWod mission to curate best practice around the fields of human performance and injury prevention. Why do we care about issue like sitting, sleep, hydration, stress, and nutrition? It’s because these issues correlate directly with the quality and robustness of your tissues. Many of the dead-ends in which our athletes find themselves aren’t necessarily about poor movement quality or physical capacity, rather they are about the environmental/lifestyle...

Richard Rigor' Blog

10 to 1 Descending Bodyweight Ladder

  10-9-8-7-6-5-4-3-2-1 Reps of: Burpees Sit-ups Squats Great “at home” or “hotel” travel workout for keeping up your conditioning. Can you complete this workout in 10 minutes or less?    

8 Count Bodybuilders

The 8 Count Bodybuilder is a great movement that you can do at a tempo or cadence – or just get after it! I’ve used this before for warm-ups and to keep everyone on the same pace. Whenever you need … Continue reading

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