Thursday, August 9: 31 Heroes

Hi folks.  Going to turn over the podium to our own Andrea Kenney, who has some words for us regarding the CrossFit “31 Heroes” fundraiser which we’ll be hitting during all of our open gym classes on Thursday, August 9th.  Briefly, that morning...

Marriage of the Week!: Good Luck Jamie and Eric!

We’ll combine our Member of the Week with a good old-fashioned wedding wish… Hey Jamie!  We wish you and Eric all the best this Saturday and ever more.  You are a great trainer, athlete, and most of all a wonderful person and we are so lucky to have you...

George Jefferson: Quick to Anger

Warmup: Bear Crawls, TGUs, Clamshells Strength: Press Men work to 60, 68, 77% x 5 Women work to 65% x 3 x 3, 70% x 3 x 2 First month 20/20 Assistance: Pullup Project 1. Hang w/Fat Grips 2. Front Squats (135/95/65) 3. Negatives Conditioning: at 0, 3, 6, and 9 min on a...

Cleaning Out The Closet

Warmup (15  min): Dynamic, 15 min Skill Work (10 min): Ring pushups/Ring Supports Speed/Power (25 min): Clean, 2 pos (hang, pocket) 10 x 2 pos x 1 (do rep from hang, then do rep from pocket) *add weight each set Ab Work (5 min): 3 rounds of 15 situps 7 hollow...

Badstreet in Atlanta GA

Warmup (10 min): Agile 8 Strength (35 min): Squat Men work to 65, 75 % x5, 85% x 5+ (add 5 lbs to max if last month went well) Women work to 70% x 3 x 3, 75% x 3 x 3 (add 2.5 lbs to max) First month work w.20 goblet squats and 20 barbell squats *Set max if you do not...