Archives

We are closed today to go to Skydive Atlanta for the Skydive and Murph event. Hope to see you there! Members who cannot attend the event will be welcome to catch a WOD at our sister box, CrossFit [...]

Warm-up & Mobility: 15 minutes Strength: Strict Press – work to a heavy set of 3. When the strict press leaves work to a heavy set of 3 Push-Press Conditioning: 3 rounds of [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – EMOM 10 minutes – 1 High hang Clean + 1 Hang Clean + 1 Clean – 65% (70% for those that catch in the power position due to mobility) [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 65%x5, 75%x5, 90%x5, 100%x5 – working percentages off 3RM Conditioning: “Helen” – RX is on 3 RFT: Run 400 21 KB Swings (24/16k) 12 Pull-ups [...]

Warm-up & Mobility: 15 Minutes Conditioning: 5 RFT of: (not for RX, ut bfor quality and speed) Run 200m 9 DL (135/95lb) 6 Hang Power Clean 3 S2OH 30 DUs Time cap: 20 min …then Abs by AK [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – EMOM 10 minutes – 1 High hang Snatch + 1 Hang Snatch + 1 Snatch –@ 65% (70% for mobility challenged catching in power position – for [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 50%x5, 65%x5, 80%x5, 90%x5, 104%x3 (heavier than last week if possible), 80%x8 – working percentages off your 3RM Conditioning: For first [...]

“Fight Gone Bad – CFJC Style” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before [...]

Warm-up & Mobility: 15 Minutes Strength: Deadlift – 4×5 @ 60%, 75%, 85%, 95% Conditioning: For time (10 min time cap) 21-15-9 reps of – Thrusters (95/65) TTB *Run 200m between [...]

Warm-up & Mobility: 15 Minutes Skill: 20 minutes of skill work. Conditioning: AMRAP 14 minutes of – 12 Wall Ball (20/14lb to 10′) 12 Burpees 10 KB Swings (or 5/5 Heavy KB Cleans [...]