Monday 8.13.18
Essentials: A. 6 Sets Back Squat x 2 reps 90% Tempo @ 30X1 On the 2:30min Mark B. Yearly Benchmark 9 to 5 (Scaled) For Time: Power Clean and Jerk x 95 reps 65/45 Fitness: 6 Sets Back Squat x 2 reps 90% Tempo @ 30X1 On the 2:30min Mark B. Yearly Benchmark 9 to […]
Saturday 8.11.18
Essentials: A. 5 Sets Shoulder Press x 3 reps 82% Tempo @ 30X1 On the 2:30min B. From Min 0-10 3 Rounds For Time: Alternating Dumbbell Power Snatch x 16 reps V-Up x 14 reps Row x 10/7 cal From Min 10-20 5 Rounds For Time: Shoulder to Overhead x 5 reps Bar Facing Burpee […]
CrossFit Kids starts Aug. 21
CrossFit Kids is a health and fitness program for both boys and girls ages 5 to 10 of all skill and activity levels. The class is great for your child to develop mobility, basic movement patterns, and spatial awareness. They’ll have a ton of fun learning about teamwork, sports, and how to make exercise […]
Friday 8.10.18
Essentials: A. 3 Sets 2 Deadlift + 2 Sumo Deadlift @82% On the 3min Marks B. 20 min EMOM 1. Hanging Knee Raises x 10 reps 2. Dumbbell Hang Power Clean and Jerk x 6 reps per Arm 35/20 3. Ring Pulls x 10 rep 4. Thruster x 6 reps Fitness: A. 3 Sets 2 […]
Thursday 8.9.18
Essentials: A. 12 min Thoracic Rotation Scapular Drill x 15 per side Shoulder Activation x 10 reps Banded Knee Prehab x 15 reps per leg B. Teams Of 2 For Time: Row x 100 cal Box Step Over x 75 reps 24/20 Bike x 50 cal Burpee x 75 reps Row x 100 cal Fitness/Performance: […]
Wednesday 8.8.18
Essentials: A. 15 min EMOM 1. Box Pike walk ins x 5-7 reps 2. Parallette Shoot thrus x 5-7 reps 3. Handstand Kick Up practice x 5-7 attempts B. For Time: Single Unders x 95 reps Wall Balls x 30 reps Single Unders x 75 reps Wall Balls x 35 reps Single Unders x 55 […]
Tuesday 8.7.18
Essentials: A. 5 Sets Banded Pull Back Overhead Squats x 7 reps On the 2:30 min B. 6 Sets, Each sets as fast as Possible Burpee Box Jump Over x 7 reps Med Ball Over Shoulder x 7 reps 50/35 On the 3 min Marks Fitness: A. 5 Sets Dumbbell Overhead Squat x 3 reps […]
Monday 8.6.18
Essentials: A. 6 Sets Back Squat x 3 reps 88% Tempo @ 30X1 On the 2:30min Mark B. 4 Sets Sumo Deadlift High Pull x 10-12 Unbroken reps On the 2:30 min Marks C. 3 Sets Barbell On Back Russian Step Ups x 7 per leg On the 3min Marks Fitness: A. 6 Sets Back […]
Saturday 8.4.18
Essentials: A. 10 min EMOM Unbroken Hang Dumbbell Power Snatches x 5 reps B. 4 Sets Dumbbell Hang Power Clean and Jerk x 6 reps *4 Per arm* Hanging Knee Raises x 12 reps Rest 1min Dumbbell Hang Power Clean and Jerk x 6 reps *4 Per arm* Single Unders x 50 reps Rest 1min Dumbbell Hang Power […]
Athlete Spotlight: Justin Flowers
Name: Justin Flowers Age: 40 Occupation: Private Wealth Management Hometown: Lilburn, GA Which class time do you usually attend? I can really be spotted at any class, however I am normally at the 8am. Favorite WOD: This is tough….Nate. Favorite CF Movement: Muscle Up and Clean Least Favorite CF Movement: Dumbbell Box Step Overs […]