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The CrossFit program is designed for everyone. It’s universal scalability makes it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs. Our coaches work with you to tailor each daily
Getting started at CrossFit Max Kane in Flowery Branch is as easy as signing up for a free class. This way you can get acquainted with the gym, address any questions or concerns you have, and get to know some
Workout of the Day 10.23.14 Skill of the Day: OHS w/barbell 3 minute 5 rep EMOM (Jerk Grip) Strength: Jerk 5×3@75% WOD: 16 min AMRAP 6- Squat Cleans 95/135# 6- S2OH 95/135# 12- Pull-ups Post Rounds & Reps…
Endurance WOD 10.23.14 3 Sport- A/R Day Pick one sport and do 30-45 min Skills and Drills Running- A/R Day 70% paced run for 20 minutes then skills and drills for M- 30 mins
Endurance WOD 10.22.14 3 Sport- Swim- 20mins Non-Stop Bike- 6mile / Rest/ 5mile/Rest / 4mile /Rest 1/2:1 Ratio Ensure you rest 3+hrs between A&B Running- Speed/Interval Day M- 7x400m / 2x800m H- 5x400m / 2x800m S- 3x400m / 2x800m These