WOD 7.27.16

deadlifts-trojan-crossfit-wod-kbs-kettlebell-swings-running-400m-run

July 26, 2016 | Posted in Daily Info and Workout | By

Workout of The Day- Wednesday, July 27, 2016

Skill Work

Hollow Rocks

3rds (20sec on/10sec off)

Strength Work

Deadlift

3×4@75% EOMOM

CrossFit WOD

10 AMRAP of:

8-Ring Rows

12-Air Squats

Today’s Coaches

Flowery Branch Location

5:30am- Wes

7:30am (101)- Trice

8:30am-Michelle

4:00pm-Trice

5:30pm-Wes

6:30pm-Nora

7:30pm (101)-Nora

Gainesville Location

6:00am- Trice

12:00pm- Trice

4:30pm-Kaz

5:30pm-Kaz

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WOD 7.26.16

IMG_3319

July 25, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Tuesday, July 26, 2016

Skill Work

  • Pull-up Negatives (3×5 with a 3sec tempo down)

Strength Work

Press

  • 3×4@75% EOMOM

CrossFit WOD

6 Rounds for Time:

  • 100m- Jump Rope

  • 20- Burpees

 

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am- Trice

4:00pm- Michelle

4:00pm-6:00pm (Max Kane Barbell)- Rick

5:30pm- Wes

6:30pm- Wes

Gainesville Location

6:00am- Wes

12:00pm- Trice

4:30pm- Kaz

5:30pm- Nora

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WOD 7.25.16

its-hard

July 24, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Monday, July 25, 2016

Skill Work

Squat Therapy

  • Wall facing Squats with band around knees (3×5 with 3sec tempo)

  • Hip Bridge with Leg Curl on Med Ball

Strength Work

Back Squat

  • 3×4@75% EOMOM

CrossFit WOD

3 Rounds of:

  • 10- Reverse Sit-ups

  • 30- Mountain Climbers

  • 10- Sit-ups

 

Today’s Coaches

Flowery Branch Location:

5:30am- Wes

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

5:30pm- Rick

6:30pm- Nora

7:30pm (101)- Nora

Gainesville Location:

6:00am- Trice

12:00pm- Trice

4:30pm- Kaz

5:30pm- Kaz

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WOD 7.23.16 (HERO WOD)

AHG-They-Fight-They-Protect-We-HERO-WOD-LOGO

July 22, 2016 | Posted in Daily Info and Workout | By

Workout Of The Day- Saturday, July 23, 2016

 

CrossFit WOD

Hero WOD TBA-

Gainesville 9:00am- Josh

Flowery Branch 10:00am- Wes

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WOD 7.22.16

standard push-ups girls

July 21, 2016 | Posted in Daily Info and Workout | By

Workout Of The Day- Friday, July 22, 2016

 

Skill Work

GHD Static Hold (20sec face up and 20sec face down)

3×10 GHD Sit-up

3×10 GHD Hip Ext.

Strength Work

Clean

4×3@70% EOMOM

CrossFit WOD

10min AMRAP of:

  • 10-GHD Sit-ups

  • 15- Push-ups

  • 10-GHD sit-ups

  • 30- Squats

Today’s Coaches

Flowery Branch Location:

5:30am- Trice

6:30am- Trice

7:30am (101)- Jeremy

8:30am- Rick

4:00pm- Trice

5:30pm- Trice

6:30pm- Trice

7:30pm (101)- Trice

 

Gainesville Location:

6:00am- Wes

12:00pm- Jeremy

4:30pm- Jeremy

5:30pm- Jeremy

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WOD 7.21.16

triple-extension-top_of_clean

July 20, 2016 | Posted in Daily Info and Workout | By

Workout Of The Day- Thursday, July 21, 2016

Skill Work

Shoulder Mobility

Seated against the wall pressing up/down 3×10

Strength Work

Bench Press

3×4@70% EOMOM

CrossFit WOD

“DT”

5 Rounds for time:

  • 12- Deadlifts

  • 9- Hang Power Clean

  • 6- Push Jerk

All @ 105/155

Today’s Coaches

Flowery Branch Location:

5:30am- Wes

8:30am- Trice

4:00pm- Jeremy

5:30pm- Jeremy

6:30pm- Jeremy

 

Gainesville Location:

6:00am- Trice

12:00pm- Jeremy

4:30pm- Kaz

5:30pm- Nora

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WOD 7.20.16

th-2

July 19, 2016 | Posted in Daily Info and Workout | By

Workout Of The Day- Wednesday, July 20, 2016

 

Skill Work

Hollow Rocks

3rds (20sec on/10sec off)

Strength Work

Deadlift

3×4@70% EOMOM

CrossFit WOD

Anyway For Time:

  • 20- HSPUs

  • 40- Pull-ups

  • 80- Wall Balls 14/20

  • 160- Double Unders

 

Today’s Coaches

Flowery Branch Location:

5:30am- Wes

6:30am- Jeremy

7:30am (101)- Jeremy

8:30am- Rick

4:00pm- Jeremy

5:30pm- Rick

6:30pm- Nora

7:30pm (101)- Nora

 

Gainesville Location:

6:00am- Trice

12:00pm- Jeremy

4:30pm- Trice

5:30pm- Trice

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WOD 7.19.16

th

July 18, 2016 | Posted in Daily Info and Workout | By

Workout Of The Day- Tuesday, July 19, 2016

 

Skill Work

Pull-Up Negatives (3×5 with a 3sec tempo down)

Strength Work

Press:

3×4@70% EOMOM

CrossFit WOD

15min AMRAP of:

  • 400m- Run

  • 12- SDLHP 55/75

 

Today’s Coaches

Flowery Branch Location:

5:30am- Wes

8:30am- Trice

4:00pm- Jeremy

5:30pm- Jeremy

6:30pm- Jeremy

 

Gainesville Location:

6:00am- Jeremy

12:00pm- Trice

4:30pm- Kaz

5:30pm- Nora

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WOD 7.18.16

th-1

July 17, 2016 | Posted in Daily Info and Workout | By

Workout Of The Day- Monday, July 18, 2016

Skill Work

Squat Therapy:

  • Wall Facing Squats with band around knees (3×5 with 3sec tempo)

  • Hip Bridge with Leg Curl on Med Ball

Strength Work

Back Squat:

3×4@70% EOMOM

CrossFit WOD

4 Rounds of:

  • 30 sec- DB SN Right

  • 30 sec- DB SN Left

  • 30 sec- Rest

 

Today’s Coaches

Flowery Branch Location:

5:30am- Trice

6:30am- Trice

7:30am (101)- Jeremy

8:30am- Jeremy

4:00pm- Jeremy

5:30pm- Kaz

6:30pm- Jeremy

7:30pm (101)- Jeremy

 

Gainesville Location:

6:00am- Wes

12:00pm- Trice

4:30pm- TBD

5:30pm- Trice

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NO WOD 7.16.16

July 15, 2016 | Posted in Daily Info and Workout | By

No Classes Today- Saturday, July 16, 2016

Our coaching staff will be having our monthly staff meeting and FMS session with Dr. Lee and Dr. T to further educate ourselves on the latest techniques to help you with your fitness and mobility. Everyone has made some awesome gainz this week with huge PR’s, so rest up this weekend and see you at the box Monday!

 

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