Crossfit, a strength and conditioning program that includes constantly varying, high-intensity functional movements, provided members of the SWAT team with a challenging and different form of physical training. Moving between five stations that involved a mix of lifting, squatting, stepping and throwing motions, squads competed against each other over two rounds, completing as many reps as possible in a time limit. SWAT members are required to meet physical agility standards each year and taking part in the "Fight Gone Bad" workout at Crossfit was a break from the routine of their everyday physical training. "I thought I was in fairly good shape until I was pushed harder," said team leader John McCombs after the workout.

For more information on the Crossfit workout, visit www.vikingcrossfit.com.