Wednesday 10.14.15

Essentials A. 5 Sets Bench Bent Over Single Arm Dumbbell Row x 10 reps per Arm On the 2min Marks B. 3 Sets Ring Push Up x 1 reps with a turnout and 5sec hold Knee-Up + Tucked Rock x 5+5 reps Bent Over Scapula Press x 7 reps On the 3min Marks or ADAPT […]

Tuesday 10.13.15

Essentials: A. 24 Sets Back Squat x 3 rep 50% Hold Bottom for 5 sec On the 30sec Marks B. 20 Sets Bulgarian Split Squats x 1 rep per leg On the 30sec Marks C. For Time: Single Unders x 50 reps Air Squat x 30 reps Single Unders x 50 reps Back Squat x […]

Monday 10.12.15

Essentials: A. 5 Sets Deadlift x 1 reps Tempo 51×1 on the 2:30min B. 4 Sets Banded Pull Threws x 20 reps On the 2:30min Mark or ADAPT C. 7 Rounds Deadlift x 4 reps 67% Burpees x 4 reps KBS x 4 reps Rest 2min Fitness: A. 4 Sets Hang Power Clean + Power […]

Saturday 10.10.15

Essentials: A. 3 Sets Not for time: Hollow Hold x 30 sec Arch Hold x 30 sec Lying Leg Lifts x 5 reps B. 5min AMRAP Single Unders x 60 reps Kettlebell Swing x 15 reps Rest 5min 5min AMRAP Dumbbell Thruster x 4 reps Ring Pull x 8 reps Rest 5min 5min AMRAP Sumo […]

Friday 10.9.15

Reminder that there is no 7pm Class due to the last match of the Gwinnett Affiliate League, so come and watch and cheer on our team for there match up of the season against Crossfit Dacula. Essentials: A. 5 Sets Dumbbell Corrective Front Squat x 3 reps On the 2:30min B. 5 Sets Goblet Squat […]

Athlete Spotlight: Dorothy Crowl

Check out our Athlete Spotlight on Dorothy Crowl

Athlete Spotlight: Fu-Mao Sun

Check out our Athlete Spotlight on Fu-Mao Sun!

Thursday 10.8.15

Essentials: A. 12min Working on Handstand Technique work B. 25min AMRAP Dumbbells Overhead Carry x 50ft Ball Slam x 15 reps Dumbbells Overhead Carry x 50ft Turkish Get Up x 4 reps Left Arm Dumbbells Front Rack Carry x 50ft Turkish get Up x 4 reps Right Arm Dumbbells Front Rack Carry x 50ft No […]

Wednesday 10.7.15

Essentials: A. 5 Sets Back Squat x 3 reps Tempo 11×1 On the 3min Marks B. 5 Sets Bulgarian Split Squats x 3 reps per leg On the 2min Marks C. 5 Rounds For time: Burpees x 10 reps Goblet Squat x 10 reps Fitness: A. 5 Sets Back Squat x 3 reps Tempo 11×1 […]

Tuesday 10.6.15

Essentials A. 5 Sets Underhand Grip Bent Over Row x 8 reps Tempo 11×1 On the 2:30min Marks B. 3 Sets Ring Push Up x 1 reps with a turnout and 5sec hold Knee-Up + Tucked Rock x 5+5 reps Bent Over Scapula Press x 7 reps On the 3min Marks or ADAPT C. 4 […]