https://www.youtube.com/watch?v=irBJdgGKslo Did you know we have a community service event this weekend? Join us as we partner up with My Friends and Me to help prepare Thanksgiving meals for less fortunate families. We need helpers both Friday evening at 6pm and Saturday afternoon at 12pm! For more information visit HERE... read more →
Nov
05
Nov
04
Fall back Bingo starts today! Pick up your bingo card from the lobby front desk and you’ll have until December 3rd to fill as many slots as you can. For more information contact a coach! A. Squat Clean: 1 Rep Max. Rest 2:00 minutes Build to a 1 Rep Max... read more →
Nov
02
A. "Jerry" For Time: Run 1 Mile 2,000 Meter Row Run 1 Mile L2: (Run 800m/Row 1k/Run 800m) L1: (Run 600m/Row 1k/Run 400m) *No time cap
Nov
01
Don’t forget to drop off your extra Halloween Candy! You have until November 5th to do so. A. Max Rep Strict Pull-Ups Rest 3:00-4:00 before moving to #2 Max Rep Strict Chin Ups Intermediate: Band Assisted Beginners: Ring Rows 4x10Rest:60seconds B. Four Rounds of :40 seconds work Rest :20 Hand... read more →
Oct
31
A. Banded Deadlift 8 x 2 @ 70% of last Monday Perform set every 60 seconds. NOT touch and go Build to metcon weight in 3 sets of Bear Complex B. "Bear Grylls" In 7:00 minutes 400 Meter Run Remaining time: Max Bear Complex (135/95) Squat Clean Thruster + Back Squat... read more →
Oct
30
A. Skill Work Set Up + Review Options Ideas: Light Olympic Work Gymnastic Static Holds Gymnastics Movement Cyclical Work: i.e. row, run, bike Double Unders Body Composition Work *Spend 5 Minutes setting up and deciding what to work on. B. GOAT WOD Every Minute on the Minute for Twenty Minutes... read more →
Oct
29
A. As Many Rounds as Possible in Ten Minutes of: 200 Meter Run 15 Shoulder to Overhead (115/75) 15 Box Jumps with Step Down (24/20) Rest 4:00 Minutes Before Next AMRAP B. As Many Rounds as Possible in Ten Minutes of: 200 Meter Run 15 Hang Power Cleans (115/75) 15 Wallballs... read more →
Oct
28
A. 1 1/4 Front Squat: 3 Rep Max. Rest 2:00 minutes 1 1/4 Front Squat DEMO Beginner: Front Squat work up to a moderate set of 5. Rest :90 seconds MetCon Prep of Touch n Go Deadlift building to MetCon weight in 3 sets of 3. Rest :60 seconds B. "Batwings"... read more →
Oct
26
Join us for a workout in the Park at 9:00am Saturday! Friends and family welcome to join us. The park is located less than .25 miles from the gym Location: 1519 Whitfield St. Smyrna GA 30080 *Classes will be closed at the gym while we host Cookies and Kilos... read more →
Oct
25
Order your baseball T-shirts today!! Link to order is HERE A. Push Jerk: 15 Minutes to build to a moderate single or work technique Rest 90s-2:00 between heavier sets. B. As Many Rounds as Possible in Fifteen Minutes: 5 Pull Ups 7 Push Ups 9 Wallballs (20, 14) Rx+:(C2B Pull-ups) (Handstand... read more →