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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WOD 7.15.16

clean

July 14, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Friday, July 15, 2016

 

Skill Work

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

3×10 GHD sit-up

3×10 GHD Hip Ext.

 

Strength Work

Clean

3@50%/3@60%/2@70%/2@80%/1@90%

Find 1RM in 5 attempts

 

CrossFit WOD

3 Rounds of:

  • 5- Pistols Right
  • 5- Pistols Left
  • 30- KB Swings 35/53

 

Today’s Coaches

Flowery Branch Location

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Jeremy

4:00pm- Trice

5:30pm- Kaz

6:30pm- Jeremy

7:30pm (101)- Jeremy

 

Gainesville Location

6:00am- Jeremy

12:00pm- Trice

4:30pm- TBD

5:30pm- TBD

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WOD 7.14.16

run

July 13, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Thursday, July 14, 2016

 

Skill Work

Shoulder Mobility

Seated against the wall pressing up/down 3×10

 

Strength Work

Bench Press

10@50%/6@60%/4@70%/3@80%/2@90%

Find 1RM in 5 attempts

 

CrossFit WOD

“Jerry”

For Time:

  • 1 mile- Run
  • 2k- Row
  • 1 mile- Run

 

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am- Trice

4:00pm- Jeremy

4:00pm-6:00pm (MKBB)- Kaz

5:30pm- Trice

6:30pm- Trice

 

Gainesville Location

6:00am- Jeremy

12:00pm- Trice

4:30pm- TBD

5:30pm- TBD

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WOD 7.13.16

girlDeadlift

July 12, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Wednesday, July 13, 2016

 

Skill Work

Hollow Rocks

3rds (20 sec on/10 sec off)

 

Strength Work

Deadlift

10@50%/6@60%/4@70%/3@80%/2@90%

Find 1RM in 5 attempts

 

CrossFit WOD

6min AMRAP of:

  • 12- Ring Push-ups
  • 9-Knee 2 Elbows

 

Today’s Coaches

Flowery Branch Location:

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

4:00pm-6:00pm (MKBB)- Jeremy

5:30pm- Kaz

6:30pm- Nora

7:30pm (101)- Nora

 

Gainesville Location:

6:00am- Jeremy

12:00pm- Trice

4:30pm- TBD

5:30pm- TBD

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WOD 7.12.16

thruster

July 11, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Tuesday, July 12, 2016

 

Skill Work

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

 

Strength Work

Press:

10@50%/6@60%/4@70%/3@80%/2@90%

Find 1RM in 5 attempts

 

CrossFit WOD

For Time:

  • 50- Thrusters 55/85
  • Run 800m Every time you drop the bar

 

Today’s Coaches

Flowery Branch Location:

5:30am- Trice

8:30am- Trice

4:00pm- Jeremy

4:00pm-6:00pm (MKBB)- Kaz

5:30pm- Jeremy

6:30pm- Jeremy

 

Gainesville Location:

6:00am- Jeremy

12:00pm- Trice

4:30pm- James

5:30pm- Nora

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WOD 7.11.16

squat

July 10, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Monday, July 11, 2016

 

Skill Work

Squat Therapy:

  • Wall Facing Squats with band around knees (3×5 with 3 sec tempo)
  • Hip Bridge with Leg Curl on Med Ball

 

Strength Work

Back Squat:

10@50%/6@60%/4@70%/3@80%/2@90%

Find 1RM in 5 attempts

 

CrossFit WOD

21-15-9 reps of:

  • Deadlift 85/135
  • Push-ups

 

Today’s Coaches

Flowery Branch Location:

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Rick

4:00pm- Trice

4:00pm-6:00pm (MKBB)- Jeremy

5:30pm- Rick

6:30pm- Nora

7:30pm (101)- Nora

 

Gainesville Location:

6:00am- TBD

12:00pm- Trice

4:30pm- Josh

5:30pm- Josh

 

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WOD 7.9.16 (Odd Objects Day)

oddobjs

July 8, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Saturday, July 9, 2016

 

Yoga

  • 8:30am- Heather

(If you don’t have this added to your membership, contact us!)

 

CrossFit WOD

Odd Objects WOD TBA

  • Gainesville Location- 9:00am- TBD
  • Flowery Branch Location- 10:00am- Wes

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WOD 7.8.16

double-unders-400x277

July 7, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Friday, July 8, 2016

 

Skill Work:

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

3×10 GHD Sit-up

3×10 GHD Hip Ext.

 

Strength Work:

Clean

5@50%/4@60%/3@65%

Then: 3×3@70% last weeks highest EOMOM

 

CrossFit WOD:

“Paul”

5 Round of:

50- Double Under

35- Knee2Elbow

20m- OH BB Walk @135/185

 

Today’s Coaches:

Flowery Branch Location

5:30am- Wes

6:30am- Trice

7:30am (101)- Trice

8:30am- Michelle

4:00pm- Trice

5:30pm- Kaz

6:30pm- Nora

7:30pm (101)- Nora

 

Gainesville Location

6:00am- Jeremy

12:00pm- Trice

4:30pm- TBD

5:30pm- TBD

Read More →

WOD 7.7.16

Pat-n-front-squat

July 6, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Thursday, July 7, 2016

 

Skill Work:

Shoulder Mobility

Seated against the wall pressing up/down 3×10

 

Strength Work:

Bench Press

5@50%/4@60%/3@65%

Then: 3×3@70% last weeks highest EOMOM

 

CrossFit WOD:

10 to 1 reps of:

Front Squat 75/115

Barbell AbRoller

 

Today’s Coaches:

Flowery Branch Location

5:30am- Trice

8:30am- Kaz

4:00pm- Jeremy

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

5:30pm- Jeremy

6:30pm- Jeremy

 

Gainesville Location

6:00am- Jeremy

12:00pm- Trice

4:30pm- Josh

5:30pm- Josh

Read More →


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