Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Turkish get-ups – 10 minutes to go over proper form and technique with light KB or unloaded. (These are a finisher for [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Cleans – 20 min to establish a 1RM Fitness: 12 min EMOM; Even minutes: 5 Power Clean @ RPE 6, odd minutes: 30 [...]
On Memorial Day, we are open for classes at: CFJC – 9:00 and 10:00am CFC – 9:00 am “Murph” For time (wearing a weighted vest if possible): Run one mile 100 pull-ups 200 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Power Clean- work up to 70%, then perform 3 Touch and go reps EMOM for 10 minutes Part 2 – Conditioning: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 Minutues Performance: 2 position Snatch – Above knee & power position – work up to RPE 8 Fitness: 2 position Clean [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: 20 min – Strict Press 3-3-3-3, then Push-Press 2-2-2-2. Finish the Strict Press before beginning the [...]
Please remember that today’s 9:30am WOD is moved to Shakerag park at 7:30am. The WOD today is a 5k race to support the Special Olympics Georgia. You can register for this event [...]
