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Thursday, September 17, 2015
150917: “Dragonfly” AMRAP 15: 300 Meter Row 30 Wallballs (20#/14#) –then– Tabata Mash up: Abmat situps Flutter kicks Russian twists — 630 Skills: Deadlift/Sumo Deadlift High Pull/ Medball Clean
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Friday, September 18, 2015
150918: Every 2-minutes for 12-minutes (6 sets): Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 95+% –then– 5...
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Saturday, September 19, 2015
150919: 0800 Ladies Only 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, September 20, 2015
150920: “Flight Simulator” 5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5 Unbroken Double-Unders NOTE: Strict 10:00 cap –then– “Gwen” 15 – 12 – 9 Unbroken...
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**Don’t cry because it’s over. Smile because it happened.**
Please join us in wishing Coach Niko well on the next step in his professional development as he moves on to manage a gym in TN. He’ll be with us a few more weeks, so take advantage of this time to...
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Monday, September 21, 2015
**Please sign in to class in advance via WODIFY App** Please join us in welcoming our new Coach Erinn Garner!! 150921: 3 Rounds, Max Reps in 1 Minute of: Wall ball shots Pullups Box jumps KB swings...
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Tuesday, September 22, 2015
**Please sign in to class in advance via WODIFY App** 150922: Box Squat 5×3 –then– “Rankel” AMRAP 20: 6 Deadlifts (225#/155#) 7 Burpee Pull-Ups 10 Kettlebell Swings (70#/55#) 200 Meter Run — 630...
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Wednesday, September 23, 2015
**Please sign in to class in advance via WODIFY App** 150923: Run 400 21 – 15 – 9 Power Clean Front Rack Lunge Push Jerk Run 400 NOTE: Rx Loads – 135#/95# –then– CORE superset: 3×50 HEAVY band crunches...
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Thursday, September 24, 2015
**Please sign in to class in advance via WODIFY App** Daniel and Darby’s new gym is looking great!! 150924: “Nate” AMRAP 20: 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70#/55#) –then–...
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Friday, September 25, 2015
**Please sign in to class in advance via WODIFY App** 150925: Every 90 seconds, for 15 minutes (10 sets): Power Clean + Front Squat + Clean –then- “Jar Jar Binks” 3 Rounds: 400 Meter Run 30 Calorie Row...
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Saturday, September 26, 2015
**Please sign in to class in advance via WODIFY App** 150926: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, September 27, 2015
**Please sign in to class in advance via WODIFY App** 150927: “Truffle Shuffle” Teams of 3 AMRAP 20: 200 Meter Run, 40 Squat Cleans (115#/80#) 200 Meter Run, 40 Squat Cleans (135#/95#) 200 Meter Run,...
View Article**CFRX Joins The 21st Century**
Thank you all for continuing to make our little garage gym the best, most motivating, and highest-energy CrossFit community in Atlanta! To honor your commitment & trust in us, we are now making...
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Monday, September 28, 2015
Full House 150928: Team Stations 2 Rounds, 3 Minutes max reps @ each station: Prowler Push (max distance) Bike Sprint (calories) DB Thrusters Row Sprint (calories) Box Jump Overs NOTE: Teams of 2.
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Tuesday, September 29, 2015
150929: 10 Minutes: Front Squat 5 x 3 Across NOTE: Superset each set with 5 Strict Chest to Bar Pull-Ups –then– “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks NOTE: Rx Weights –...
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Wednesday, September 30, 2015
150930: 10 x 3 Bench press NOTE: Lifting every :90 seconds (HEAVY) –then– “Triangle Couplet” 15 – 10 – 6: Thrusters (165#/115#) Bar Muscle-Ups –then– 100 DB side bends per side (straight through) —...
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Thursday, October 1, 2015
151001: 10 Minutes: Back Squat 5 x 5 –then– “Black and Blue” 5 Rounds: 10 Power Cleans (135#/95#) 10 Burpees — 630 Skills: Monostructural Movement–Double Unders
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Friday, October 2, 2015
151002: “Cindy” AMRAP 20: 5 Pull-Ups 10 Pushups 15 Air Squats –then– 3 sets: 15 evil wheels 50 3 count flutter kicks
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Saturday, October 3, 2015
Today we WOD in honor of our friend and longstanding gym family member Bryan Meyers. Our thoughts and prayers go out to him and his family…get well soon!! 151003: 0800 Ladies Only WOD Same as Team WOD...
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Sunday, October 4, 2015
151004: “Dune Buggy” 5 Rounds: 5 Unbroken Strict Presses 15 Calorie Row 25 Ab-Mat Sit-ups NOTE: Rest 1:00 between rounds. Athletes choose Strict Press load.
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