Monday 6.4.18

Essentials: A. 4 Sets Chin Over Pull Up Bar Hold x 20 sec Rest 15 sec Tempo Single Arm Dumbbell Row x 3 reps per arm @43×1 Rest 15 sec Dumbbell Bench Press x 6 reps On the 3min Mark B. 20min EMOM (Min 1-5) No Push Up Burpee x 5 Overhead Squat x 2 […]

Saturday 6.2.18

WOD For A Cause If you would like to donate Click HERE Scaled: 20min Run x 600 meters With Remaining Time: Plate Ground to Overhead x 25 reps 15/10 Step Back Lunge x 20 reps Burpee to Plate x 15 reps RX: 20min Run x 1000 meters With Remaining Time: AMRAP Plate Ground to Overhead […]

Athlete Spotlight: Makena Lundin

Name: Makena Lundin Age: 18 Occupation: High School Graduate! Soon to be college student Hometown: Suwanee, GA Which class time do you usually attend? 6:00 Favorite WOD: anything heavy or with double unders Favorite CF Movement: Heavy Squat Cleans Least Favorite CF Movement: Anything cardio 3RM Back Squat: 215 1RM Deadlift: 245 Favorite Food: Burgers […]

Athlete Spotlight: Tyler Jensen

  Name: Tyler Jensen Age: 46 Occupation: Self-employed. I own and operate an IT consulting, management and support firm. I went out on my own 10 years ago. Hometown: I don’t really have a hometown. I live in Lawrenceville and have lived in GA the longest but I was born in Orange, CA. and moved […]

Friday 6.1.18

Essentials: A. 3 Sets Sumo Deadlift x 12-15 reps + Vertical Jump x 6 reps On the 4min Marks B. From 0-8min For Time: Row x 20/18 cal Burpee Box Step Over x 10 reps 24/20 Jumping Pull Up x 20 reps From 8-16min For Time: 9-7-5 Sumo Deadlift High Pull Bar Facing Burpee From […]

Thursday 5.31.18

Essentials: A. 10min Ladder Agility Drills B. Teams Of 3-4 people 9 min AMRAP Tire Flip x 2 reps *1 person must complete all 2 reps before switching , no more , no less. -Rest 2min- 9 min AMRAP Sled Pull x 50 meters (empty sled) *1 person must complete all 50 meters before switching […]

Wednesday 5.30.18

Essentials: A. 3 Sets Front Squat x 10-12 reps On the 4min Mark B. 3 Sets Double Kettlebell Front Rack Walking Lunges x 20 Steps On the 3min Marks C. 3 Sets Not For Time: Rope Foot Hook x 4 attempts Side Plank x 30 sec per side On the 3min Mark Fitness: A. 3 […]

Tuesday 5.29.18

Essentials: A. 4 Sets Pike Up On Rower x 10 reps -Rest 40 sec- Tuck Hold x 20 sec -Rest 40 sec- Hollow Hold x 20 sec On the 4min Marks B. 10min AMRAP Row x 10 cal Bear Crawl x 20 meters Alternating Dumbbell Snatch x 10 reps Bear Crawl x 20 meters Fitness: […]

Monday 5.28.18

Memorial Day Murph Who is Murph? In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and […]

Saturday 5.26.18

Essentials: A. 5 Sets (Hang Power Clean From Mid thigh + Hang Power Clean From Just above the Knee + Hang Power Clean From Just below the Knee + Power Clean) x 3 Complexes Technique time, stay with training bar or empty Barbell On the 2:30min B. For Time: 21-15-9 Right Arm Dumbbell Shoulder to […]