Monday 10.5.15
Essentials: A. 5 Sets Deadlift x 2 reps Tempo 51×1 on the 2:30min B. 4 Sets sumo Deadlift High Pull x 12 reps On the 2:30min Mark or ADAPT C. 10min AMRAP Kettlebell Swings x 10 reps 87% Single Unders x 40 reps Fitness: A. 5 Sets Snatch Deadlift+ Snatch RDL x 3+3 reps on […]
Saturday 10.3.15
Reminder that there is no 11am class, come to the 10am and stay and watch our Team Compete in the Gwinnett Affiliate League. Essentials: A. Teams of 3-4 People Relay 25min AMRAP Lunge x 25ft Box Jump or Step Ups x 10 reps Kettlebell Swings x 10 reps Wall Balls x 10 reps Fitness: A. […]
Friday 10.2.15
Essentials: A. 5 Sets Dumbbell Corrective Front Squat x 3 reps On the 2:30min B. 5 Sets Clean Deadlift + RDL x 7+7 reps On the 2min Marks or ADAPT C. 5 Rounds each for Time: Row x 9 cal Rower Facing Burpees x 7 reps Goblet Squat x 5 reps Rest 3min Fitness: A. […]
Thursday 10.1.15
Essentials: A. Spend 12min working on Jump Rope Technique; Singles, Doubles, or Triples B. 5 Sets Wheel Barrow Run x 50 meters Run x 200 meters Rest x 3min Fitness/Performance: A. Spend 12min working on Jump Rope Technique; Singles, Doubles, or Triples B. 5 Sets Wheel Barrow Run x 100 meters Run x 200 meters […]
Wednesday 9.30.15
Essentials A. 5 Sets Underhand Grip Bent Over Row x 8 reps Tempo 12×2 On the 2:30min Marks B. 6 Sets Bent Over YTA’s x 5 reps On the 90sec Marks C. 11min AMRAP Ring Pulls x 11 Incline Push Ups x 11 Fitness A. 5 Sets Weighted Pull Ups x 3 reps Tempo 12×2 […]
Tuesday 9.29.15
Essentials: A. 5 Sets Back Squat x 3 reps Tempo 22×1 On the 3min Marks B. 5 Sets Bulgarian Split Squats x 5 reps per leg On the 2min Marks C. 3 Sets 3:30min AMRAP Back Squat x 5 reps Dumbbell Step Ups x 5 reps per leg Rest 4min *Back Squat weight Set 1 […]
Monday 9.28.15
Essentials: A. 5 Sets Deadlift x 3 reps Tempo 51×1 on the 2:30min B. 4 Sets Russian Kettlebell Swings x 20 reps As Fast as Possible on the 2:30min or ADAPT C. 4 Rounds For Time: Row x 300 meters Deadlift x 21 reps 55% Burpee x 9 reps Fitness: A. 5 Sets Snatch Deadlift+ […]
Saturday 9.26.15
Only 1 Class time today at 9am, then stay and watch our 2 Undefeated Gwinnett Affiliate League teams take on True Alliance Crossfit. Essentials: A. 3 Sets Push Up Hold x 15sec Hollow Lifts x 7 reps Arch Lifts x 5 reps On the 3min Marks B. From the 0-10min Mark For Time: Ring Pulls […]
Friday 9.25.15
Essentials: A. 5 Sets Arms out Front Squat x 5 reps On the 2:30min B. 5 Sets Clean Deadlift + RDL x 7+7 reps On the 2min Marks C. 7min AMRAP Incline Push Up x 9 reps Thruster x 6 reps Fitness: A. 5 Sets Arms out Front Squat x 3 reps On the 2:30min […]
Thursday 9.24.15
Essentials: A. Spend 12min working on Split and Push Jerk Technique B. 2 Sets 15min AMRAP Farmer Carry x 100 meters Bear Crawl x 100 ft Waiters Carry x 100 meters (50m per arm) Burpee Broad Jump x 100 ft Slam Ball Carry x 100 meters Crab walk x 100 ft Rest 5min between sets […]