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“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 [...]

We are closed today to allow our athletes to participate in the First Four Challenge being held at CrossFit Alpharetta. The fun begins at 8am – come on out to play 🙂

Warm up: Coaches choice Mobility: Deadlift prep – http://www.youtube.com/watch?v=V5jcPSxQZo0 Strength: Deadlift – 20 minutes to work to a heavy triple Then, 12 minute AMRAP of: 7 HR [...]

Warm-up and Mobility: 12 Minutes 1k Row or .6miles on the Airdyne or 800m Run – then – 6 Rounds of: 20 Box Jumps (24/20”) 10 WBS (20/14#) Beginners: 1/2 the row, bike, or run, [...]

Another Congrats goes out today – this one to Eric the Red and his wife, Pam, for the birth of their daughter on Tuesday! Awww! Warm up: Coaches choice Mobility: Close grip hang with palm [...]

Congrats to Amanda Walker who is graduating today from Kennesaw University with her Masters in Early Childhood Education!! Warm up: Coaches choice Mobility: Super squat hip sequence – [...]

Congrats to Coach Macy & Reid on their Wedding this weekend. It was beautiful! Warm up: Coaches choice Mobility: 10 min (5 minutes on each side) Shoulder mobility – a good one from last [...]

Today’s partner WOD consisted of 3 8-min couplets with 3 minutes of rest between. One partner completes a task for pace, while the other partner completes a task for max reps, then they [...]

If you haven’t done your 500m row for time yet this week, please do it today! Warm-up: Coaches choice Mobility: 10 minutes to work on global extension – [...]

Skill/Warmup: The Kip – starting with hollow rock on the bar – let’s play a game of kip and stop Mobility: Deadlift and pulling prep – MWOD students (aka Mobility geeks) watch this: [...]