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Strength: Deadlift – working percentages off your 3-rep max deadlift. Warm-up then perform 3 reps @ 80%, 3 reps @85%, 3 reps @90% AMRAP in 10 minutes of: Rope climbs 15 Wall Balls (20/14lb) [...]

Strength: Hang Power Snatch & Overhead squat – work to heavy double Then, 5 rounds for time of: 3 Hang power snatch @ 85% of heavy double 21 Lunge steps with plate locked overhead – [...]

For time, 21/15/9 of: Thrusters (95/65lb) Burpees Then, quickly add weight to the bar and perform 30 Deadlifts (225/155lb) (10 minute cap) Rest at least 5 minutes – then… Benchmark – [...]

“The Chief” Max rounds in 3 minutes. Perform 5 rounds, rest 1 minute between rounds. Add total rounds + add total reps. 3 Power cleans (135/85lb) 6 Push-ups 9 Squats To see your score from the [...]

Strength: Bench Press: 20 minutes to establish a heavy set of 5 Then, 4 rounds for time of: 10/10 Renegade row (40+/30+) 10 Push-press (115/75lb) 10 Toes to bar Time cap: 15 min Beginners: use [...]

Thanks to everyone who came out yesterday and contributed to our Toys for Tots toy drive. Two large boxes of toys were collected and will be delivered to the City of Johns Creek Fire Chief on [...]

Happy Birthday, Magik Mike!! Strength: Deadlift – Working off your 3 rep max – warm up then bump to 1×5 reps@75%, 1×5 reps @80%, 2×5 reps (TWO sets of 5) at 85% Then, 2 minute [...]

Strength: Overhead squat – 20 minutes to establish a 3-rep max Then, 12 min AMRAP of: 8 Ring Dips 8 KB Cleans (24/16k) 8 HSPUs Rest 5 minutes, then go into the challenge: Row 500m for time [...]

“Kelly” 5 rounds for time of: 400m run 30 box jumps (24/20”) 30 wall balls (20/14lb)

Strength: Jerks – 25 minutes to work to heavy double Then, 5 rounds for time of: 9 Burpees 5 Hang power clean (135/85lb) 3 Thruster (135/85lb) (10 min time cap) Beginners – use less weight [...]