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CMC HQ has been hard at work designing the CMC Workout of the Day program to get all our competitors ready to handle the mental and physical challenges of the PIT and our military-style obstacle course! To help you prepare, the Civilian Military Combine has been traveling around the country bringing "The PIT" to local gyms and boxes -- Tune in to our Facebook wall for videos of our visits. If you want to schedule a visit to your box, contact us!

22
Jan

The PIT: LEARN IT, LOVE IT, CRUSH IT!

Posted in Uncategorized

1) While only Competitors, Judges, and CMC Staff can enter The PIT, there is PLENTY of room around the PIT for family and friends to cheer you on as you crush it!!

2) There is no arguing with the Judges – a no rep is a no rep. If you argue, you’re out.

3) Once your heat is called into the PIT, find yourself a vacant PIT station. Each PIT station includes: a box, Olympic bar, plates, kettlebell, CMC mat for burpee domination, and a dedicated PIT Judge who has been trained to expertly count your reps while providing coaching and motivation!

4) The PIT consists of a 5-minute AMRAP workout (As Many Reps As Possible) of 3 total movements. Your goal is to perform as many reps as possible of all 3 movements in 5 minutes, and your movements depend on your PIT Division (Alpha, Bravo, Delta, Charlie). So for example, Charlie Division competitors must complete 5 shoulder-to-overhead reps before moving onto 7 burpee over box jumps, and finally 9 kettlebell swings, then repeat as many times as possible in 5 minutes.

5) Your final score is your total number of reps, as reported by your PIT Judge. Please see the “SCORING” tab for more information.

22
Jan

Alpha

Posted in Pit

Harness strength and balance to overcome the resistance of your own body weight.


  • 5 – Burpees
    Body weight
  • 7 – Box jumps
    Body weight / Box height: 20″
  • 9 – Sit-ups
    Body weight

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22
Jan

Bravo

Posted in Pit

Use endurance and agility to rapidly move weights.


  • 5 – Shoulder-to-overhead
    Men: 45 lbsWomen: 26 lbs
  • 7 – Burpee box jump
    Body weight / Box height: 20″
  • 9 – Russian Kettlebell Swing
    Men: 44 lbsWomen: 26 lbs

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22
Jan

Charlie

Posted in Pit

Conquer heavier weights with speed and agility.


  • 5 – Shoulder-to-overhead
    Men: 75 lbsWomen: 45 lbs
  • 7 – Burpee over box jump
    Body weight / Box height: 20″
  • 9 – American Kettlebell Swing
    Men: 44 lbsWomen: 26 lbs

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22
Jan

Delta

Posted in Pit

Defy your limitations…


  • 5 – Ground-to-overhead
    Men: 115 lbsWomen: 75 lbs
  • 7 – Burpee over box jump
    Body weight / Box height: 20″
  • 9 – American Kettlebell Swing
    Men: 53 lbsWomen: 35 lbs

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22
Jan

Pre Register

Posted in Uncategorized

Preregister

Combiners, preregister for any of the events below and when registration opens, you will receive an email with the race specific details and a discount code!

PLEASE NOTE: Although we are planning to host events in many new areas, Civilian Military Combine does not guarantee that we will host a 2014 event in all the regions listed on this page.
06
Aug

WOD – Week 8, Day 7

Posted in Training

Great!!! You have completed the preparation for CMC – NYC Urban Assault – Now take couple of weeks to rest and repeat your favorite workouts. We can’t wait to see you on September 22nd!!!

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 6

Posted in Training

Strength and Conditioning and Running Workout:
- 2:00 minutes Box Jumps 24″ for men / 20″ for women
- 2:00 minutes Active Rest (walking)
- 2:00 minutes Thrusters 75 lbs for men / 45 lbs for women
- 2:00 minutes Active Rest (walking)
- 2:00 minutes Burpees
- 2:00 minutes Active rest (walking)
- 2:00 minutes Kettlebell Swings 24 kg for men / 16 kg for women

Rest 10 minutes

Run: 40 min as fast as you can (Time Trial)

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 5

Posted in Training

Take the day off to enjoy a nice walk or to stretch your muscles.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

06
Aug

WOD – Week 8, Day 4

Posted in Training

Running Wrokout:
Run: 6-8 sets of 200 meters, rest 2:00 between the sets, @ 70% effort.

This workout is specially designed by Brian Harkins from NYC Endurance, for the NYC Urban Assault.

Instagram

@thej2fit hosted a specialized CMC training session today by one of our champions, Mike Dewar and his business partner Mike Barbot of @thej2fit . They reviewed strategies on how to be more efficient in the pit so combiners could squeeze in those extra reps to improve their scores! At the end, Mike and Mike battled against one another in the #DELTADIVISION. Mike dewar is looking to post more than 105 reps in the PIT ladies an gents! 7 days remain until the biggest event of the year!!! #cmctraining #cmcombine #cmc #thepit #thej2fit ##1 #champions #workhard #dowork

cmcombine

CMC Brooklyn is in exactly ONE WEEK! Double tap if you're pumped to go hard in The PIT. #cmcombine #cmcbrooklyn #crushthepit #crossfit #fitness #fitnesscommunity

cmcombine
greens_with_envy @shanster22
About 2 days ago
p_naps @joeblue84 @cconaboy
About 2 days ago
yvette88 @kliosis @tbarrera @ydette 👏💪😁
About 2 days ago
acidreign23 Tap, tap!
About 2 days ago
ydette @yvette88 @tbarrera excited for next week! But first I need to figure out what the heck I'm wearing! lol
About 2 days ago

CMC PIT: Walk in a beauty, crawl out a beast. Tag a beauty who is going to crush CMC Brooklyn. #cmc #cmcbrooklyn #crushthepit #motivation #fitness #crossfit #fitnesscommunity

cmcombine
missjohnna @acardinali824 @alexandrapaolucci @maya_j_jewelry @lissy5 @jennarose817 👯👯
About 4 days ago
acardinali824 @meglizcallahan
About 4 days ago
daria_michele @kcrosewolm
About 4 days ago
tomboyish_diva @brick_housebodies
About 4 days ago
real_life_paleo Crushed #cmcpit #cmcphilly #charliewinner
About 4 days ago