CrossFit Warm-Up / Skills WU: dips, back x, sit ups, squats at wall; 3×10 Group: push ups, flutter kicks, standing knee to elbows; 2×20 sec each. Strength Exercise: Snatch/lbsReps: 70%x3, 80%x3, 90%x3+ “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Result Type: AMRAPMale Rx: 0 lbsFemale Rx: 0 lbsComment: Mobility: shoulders... Read More
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.
The best way to learn more about CrossFit Rock Hill is to stop by and take a look. We offer several ways to get started, and anyone is more than welcome to sit in and watch a WOD as it takes place.