Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch – 5 min empty bar skill with coach and 10 min work up of singles of this complex: 1 Power Snatch + 1 Overhead [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Deadlift Performance: Deadlift – start at approx 45% – perform 10 reps, rest approx 90 seconds between sets. Perform 4 [...]

Battle on the Creek is a functional-fitness team competition for all levels of competitors. There will be prize money for top 3 Teams and will benefit Special Olympics. Our own Tyler Seymor and [...]

Ro Asgari has kindly opened his backyard to us on Saturday, April 30 for some FUN! The festivities will begin at 3 but you are welcome to come to any part of this day! 3pm –  Outdoor [...]

On Thursday, April 21, the 6am class will be treated to some time with Steve Lewter of CrossFit Chattahoochee. Come in and work on your snatch skills bright and early! Please sign up for this [...]

Join us on Sunday, April 17th at 10m to work on your shoulder mobility with Physical Therapist Michael Wang. Space is limited for this one-hour seminar. The cost is $5 for those who register in [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Kipping skill work – where are you at now? What do you need to work on? Part 2 – Conditioning: “Dressed to the Nines” [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat 3×5 – warm up and perform 3 sets of 5 at 75% Fitness: Squats 5×5 @RPE 7 + 30 sec hollow hold or [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – 5 min empty bar skill with coach. Then 15 min to hit a heavy double. Fitness: 5 min empty bar skill with [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – work to heaviest possible set of 4 reps Fitness: Deadlift – 5×5 @ 7 RPE + 45 sec hollow hold flutter [...]