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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – 7 sets of 1 Clean Pull + 1 Hang Clean – Climbing to heavy set Fitness: EMOM 12 – Even minutes: 3 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch complex – 7 sets of 1 Snatch Pull + 1 Hang Snatch (do not go below knee) Fitness: EMOM 12 – Even [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – warm up and work up to your first work set. Worksets are calculated off your last 3 rep heavy achieved on [...]

AK grew up playing Baseball, Soccer and Lacrosse through High School. He was a Varsity Captain for Chattahoochee Lacrosse and then moved on to play four years of lacrosse for Georgia Tech. He [...]

Ronda is our CFJC “Poster Child.” She was one of our first athletes when we opened in early 2011 and came to us very deconditioned. Despite her lack of experience she consistently came in, often [...]

Lara is a four-time IPF World Champion Powerlifter. It took her a long time to get there and it wasn’t that long ago that she could be described as a typical stay-at-home mom. Watch this [...]

Order grilled meat with vegetables – avoid highly salted foods and sauces. Another good choice is a salad – without cheese, croutons, or dressing – with grilled chicken, beef or shrimp.