Archives

For time: 30-24-18-12-6 reps of: Push press (95/65lb) Walking Lunge steps (45/25lb) Pull-ups Beginners: use less weight. (Note: The Beginners-Only class at 7:30pm will be doing an alternate WOD.)

Skill Review: Points to a perfect squat – 10 slow squats with perfect form Group Warm-up: Tabata squats for 5 rounds Strength: Hang Clean – 2 position clean – high hang & above the knee [...]

Group Warm up – 2 minute DU test Strength: Front Squat – 15 minutes to establish a heavy double Then, 3 min AMRAP of: 9 Deadlifts @ Bodyweight 9 Push-Ups (hand-release) Rest 1 min 4 min AMRAP 9 [...]

Strength: 20 minutes Strict press 3-3-3-3 Then partner up – 3 minutes at each station – 1 minute of rest between each station – Perform 3 rounds Station 1 A performs 20 [...]

Please remember Friday at 4:30pm is our first Endurance WOD. (The WOD is posted below – if you can’t attend the class you can still do this WOD on your own.) Also note that the 6:30pm [...]

Skill/Group warm-up: Double-under work for 3 minutes Strength: Jerk – 25 minutes to Jerk for a heavy double (and warm-up your rope climbs) Then, AMRAP 12 minutes of: 2 Rope Climbs 10 Power [...]

Skill/Group Warm-up: Double-under practice for 3 minutes Skill: 15 minutes to practice rope climbs. Rope climbs are not in today’s WOD, but they will be in Thursday’s WOD. Then, [...]

Skill/Group Warm-up: Double-under work for 3 minutes Strength: Hang Snatch – reviewing positions above the knee – 20 minutes to work a heavy double 3 Rounds for time of: 10 DB/KB Snatch L arm [...]

Announcements SCHEDULE CHANGE: The 6:30pm class on Fridays has been changed to an Advanced Only class. This class level is by invite only – if you are interested in finding out what it [...]

Today was the First Four Challenge hosted at CrossFit North Fulton. It was a well-run event, a challenging WOD, and everybody had a good time! Our own Big Ed got first for Men’s Masters but [...]