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.
The 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.

Crossfit terms


As many Repetitions (or Rounds) As Possible – typically in a specified timeframe

As Rx’d:

As prescribed – the suggested parameters for a given exercise


A CrossFit gym


Body weight


CrossFit Total – The combined weight of your max squat, press, and deadlift


A workout with many reps and many movements (you chip away at it)


Clean and Jerk (Olympic Weightlifting exercise)

CTB or C2B:

Chest to Bar (as in pull ups)


Dead lift (Olympic Weightlifting exercise)


Double Unders – two turns of the jump rope per jump


Every Minute on the Minute


Hand Stand Push-Up


Kettle Bell


Knees to Elbows (similar to T2B)

Kick Up:

Set up for the HSPU


Overhead squat (Olympic weightlifting exercise)


Push Jerk (Olympic weightlifting exercise)


Personal Record


A repetition or one instance of a given exercise


Rounds for Time – A set number of rounds in any given WOD which is scored on time taken to complete


To modify the exercise to your individual ability


Sumo Dead lift High Pull (Olympic weightlifting exercise)


A group of repetitions


A protocol of 20 seconds of exercise followed by 10 seconds of rest


Turkish Get Up


Toes to Bar


Perform all in a row or start over at the beginning


Workout of the Day


Metabolic Conditioning


Muscle Up – A combination of a pull-up and a ring dip

frequently asked questions

What is a WOD?

WOD stands for “Workout of the Day.” Each day, CrossFit HQ or MLCF posts the WOD which is constantly varied per the CrossFit methodology.

Do I need to be “fit”?

No. As with any fitness or sport, you must start somewhere. You do not have to be great to start, but you must start to be great! MLCF will support you in your journey to be fit, and not just physically. CrossFit is universal in that the workouts can be scaled to suit your fitness level regardless of weight, age, or experience.

Do I have to eat “Paleo”?

Absolutely not. CrossFit and Paleo have become married terms, but that does not mean that by joining MLCF you are signing up for the Paleo “diet.” MLCF along with the CrossFit Community provides nutritional support through counseling, seminars, and resources. Eating “Paleo” is not a requirement for joining our community.

What if I can’t lift the prescribed weight?

CrossFit is known for its scalability and focuses on personal progress. Members are encouraged to use a weight that is manageable, yet challenging and often use a percentage of the weight prescribed for various exercises as they work towards their personal goals.

How many times a week should I CrossFit?

This will vary from athlete to athlete. CrossFit HQ prescribes two different models. Three days workout, one day rest or 5 days workout, two days rest. At the beginner level, foundational movement is key, as is rest between initial workouts. The recommendation is three days per week for the first several weeks until your body is accustom to our methodology. For example M, W, F or T, TH, SAT.

Will I get “bulky”?

If you train to your maximum effort in each WOD, eat right, and get lots of sleep you will lose fat and increase your lean muscle mass with the CrossFit protocol. Will you look like body builder? No, but you will replace fat with lean, tight, good looking muscle.