Saturday schedule:
* Yoga with Becky at 12pm. $15 to attend. Bring a friend!
* NO Kids classes on Saturday!!
* Barbell Club with Will meets at 10:00am
Three rounds for time:
Row 1000 meters
20 Pullups
30 Box Jumps (20″ for both)
Saturday schedule:
* Yoga with Becky at 12pm. $15 to attend. Bring a friend!
* NO Kids classes on Saturday!!
* Barbell Club with Will meets at 10:00am
Three rounds for time:
Row 1000 meters
20 Pullups
30 Box Jumps (20″ for both)
A. Squat Clean and Jerk 4 x 2 @ 80%
B. Complete as many rounds as possible in fifteen minutes of:
10 Deadlifts
10 Hang Power Cleans
10 Box step up w/ bar in front rack (20″)
* Men use 95lbs, ladies 65lbs. 20″ box for BOTH men and ladies.
Rx+ 135/95lbs for all 3 movements
C. Don’t forget to sign up for Yoga on Saturday (12 noon). Cost is $15 per person. Bring a friend!
A. Back Squat 5 x 3 @ 80%
B. Five rounds for time:
15 Wallball Shots (20/14)
10 Toes to Bar
* Begin the WOD with a 400m run and end the WOD with another 400m run after 5 rounds are completed
Rx+ 12/10′ targets and 6lb med ball between ankles for weighted toes to bar
C. Track club meets at 5:30pm rain or shine
A. Complete as many calories as possible in eight minutes of:
Airdyne Bike OR Rower
Rest 5 minutes
B. Complete as many rounds as possible in eight minutes of:
10 Box Jumps (30/24)
10 Kettlebell Swings (70/53)
5 Burpees
Rx+ 36/30″, 88/70lb
C. Barbell Club meets during all 4 evening WOD times with Chris
Check out the full story on Garett’s awesome CrossFit transformation by clicking our TESTIMONIALS PAGE!
A. Full snatch 3 x 3 @ 85%
B. Complete as many rounds as possible in fifteen minutes of:
5 Deadlifts (225/155)
10 Chest to floor push-ups
Sprint 200 meters
Rx+ 275/175 lbs, ring push-ups. Feet must be elevated to height of rings
A. Front Squat 5 x 3 @ 80%
B. “Fran”
21-15-9
Thrusters (95/65)
Pullups
Rx+ 135/95 lbs and CTB pullups
What’s in YOUR shopping cart?
Saturday schedule:
* Kids class with Rachel at 9am and 10am
* Barbell Club with Will at 10am and 11am
* Atlanta Affiliate League competition at CrossFit Addiction (located in Kennesaw) at 12:30pm
Sprint 200 meters with sandbag
50 Sit-ups with med ball (20//14)
40 Kettlebell Swings (70/53)
30 Pullups
20 Dumbbell Thrusters (35/25)
10 Tire Flip and Jump throughs
Sprint 200 meters with sandbag
A. Back Squat 5 x 4 @ 75%
B. “El Carpintero”
12 minutes to get as far up the ladder as possible of:
1 Wallball Shot
1 Clean and Jerk
1 Box Jump
2 Wallball Shots
2 Clean and Jerks
2 Box Jumps
3 Wallball Shots
3 Clean and Jerks
3 Box Jumps….and so on
20/14lbs for WB
135/95lbs for C&J
24/20″ for Box Jumps
A. Full Snatch 4 x 3 @ 80%
B. Complete as many rounds as possible in ten minutes of:
30 Double Unders
15 Power Snatches (75/55)
C. Becky’s Run club meets at 5:30pm rain or shine!
A. 3 sets of 10 reps for STRICT ring dips
B. Complete as many rounds as possible in twenty minutes of:
Row 350 meters
15 Kettlebell Swings (70/53)
10 V-Ups
10 Walking lunges with same Kettlebell as above. Bell must be held ABOVE waist during lunges
C. Barbell Club tonight!