GET
STARTED

Wednesday 4.13.16

Essentials: A. 3 Sets Heavy Sled Push x 25 meters On the 2:30 min B. 3 Sets Snatch Deadlift x 8 rep On the 2:30min Marks C. 20min AMRAP Ring Pulls x 15 reps Power Clean and Jerk x 5 reps Fitness: A. 3 Sets Heavy Sled Push x 25 meters On the 2:30 min […]

Tuesday 4.12.16

Essentials: A. 4 Sets Single Arm Dumbbell Overhead Step back Lunges x 8 reps per arm On the 2:30min Or ADAPT B. 3 Sets Front Squat x 5.5.5 cluster Rest 30sc between cluster On the 4min Marks *Pick a weight @60-65%(+5-10lbs) and stay with it for all three sets C. 3min AMRAP Goblet Squat x […]

Monday 4.11.16

Essentials: A. 4 Sets Plank Hand Over Hand x 10 per arm Lying Leg Lifts x 5-7 reps Arch Body with PVC x 7-10 reps On the 2:30min or ADAPT B. 4 Sets Dumbbell Split Press x 7 reps On The 2:30min C. 5 Rounds For Time: Burpee Box Jump Over x 6 reps Alternating […]

Saturday 4.9.16

Essentials: A. 3 Sets Close Grip Bench Press x 12 reps @ 50-60% (Pick a weight and stay with it for all sets) On the 3min Marks B. 3 Sets Bent Over Barbell Row x 7 reps On the 3min Marks C. For Time: Run x 400 meters Kettlebell Swing x 12 reps Shoulder to […]

Friday 4.8.16

Essentials: A. 4 Sets Squat Jumps off small Box x 12 reps On The 2:30min Or ADAPT B. 3 Sets Back Squat x 6.6.6 cluster Rest 30sc between cluster On the 4min Marks *Pick a weight @60-65% and stay with it for all three sets C. For Time: Dumbbell Squat Clean x 12 reps light […]

WOD Wisdom: Do I need a nutrition coach?

Many of our members comment frequently ‘I need help with my nutrition,’ but few rarely do anything about it. The reality is, creating and sticking to a nutrition plan is hard. In comparison, many people seek out a coach to help with CrossFit (for example, many people participate in our ADAPT program). Having a coach […]

Thursday 4.7.16

Essentials: A. Mobility Dragon Right x 1 min Lizard Right x 2 min (twisted Lizard if Possible) Pigeon Right x 3min Dragon Right x 1 min Lizard Right x 2 min (twisted Lizard if Possible) Pigeon Right x 3min Saddle x 2min Seal x 1min B. 4 Rounds For Time: Plate Carry x 200 meters […]

Wednesday 4.6.16

Essentials: A. 4 Sets Romanian Deadlift x 15 reps *60% of deadlift On the 2:30 min B. Deadlift 12min to build to 75% for a single then drop weight by 30lbs and perform 2 sets of 7 reps at the lower load. C. 3 Sets Each For Time: Deadlift x 10 reps 50% Box Jump […]

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

(give our form below a second to load, we love you for it!)

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

FIND US AT
4260 Creek Park Drive, Suite B
Suwanee, GA 30024

(770) 629-8763

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.