WOD 9.13.16

run

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

Workout of the Day-Tuesday, September 13, 2016

Skill Work

Double Unders

3rds

30sec slow singles with high jump, 30sec Double Unders

Strength Work

8 Bent over Row

4 Ring Pullup Negatives (false grip if possible)

8 min, alternating EMOM

CrossFit WOD

“Griff”

2 rounds of:

Run 800m

Run 400m backwards

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am- Trice

4:oopm- Trice

5:30pm- Trice

6:30pm- Jeremy

Gainesville Location

6:00am- Jeremy

12:00pm- Brandon

4:30pm- Brandon

5:30pm-Nora

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WOD 9.12.16

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

Workout of the Day-Monday, September 12, 2016

Skill Work

Overhead Squat

4×3, every 90 sec

2 sec down, 2 sec pause on each rep.

Strength Work

2 Hip Snatch

8 min EMOM

Stay vertical on dip/drive!

CrossFit WOD

3 rft:

5 Deadlift (275/155)

15 GHD Situps

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am-Jeremy

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

4:00pm- Kaz

5:30pm- Kaz

6:30pm- Jeremy

Gainesville Location

6:00am- Wes

12:00pm- Jeremy

4:30pm- Trice

5:30pm- Trice

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WOD 9.10.16 Kettlebells4Kids!

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September 9, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Saturday, September 10, 2016

Kettlebells4Kids WOD

9min AMRAP of:

9 KB Swings (53/35)

9 Burpees

9 KB Swings

9 Box Jumps (24/20)

WOD only at the Flowery Branch location today! Come out to support!

10:00am-Coach Wes 

Did you know the estimated average age of a homeless person in the US is just 9 years old? Please join our team to donate towards this great foundation! Everyone is welcome! Our team page is:

https://www.classy.org/fundraise/team?ftid=86231

 

 

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WOD 9.9.16

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

Workout of the Day-Friday, September 9, 2016

Skill Work

3×12 GHD Sit-up

3×12 GHD Hip Ext.

Or Static Holds x30sec

Strength Work

Pause Front Squat

3×3

2 sec pause at bottom on each rep

CrossFit WOD

7min AMRAP

7 Wall Balls

7 R arm KBS

7 L arm KBS

(53/35) Russian Swings

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am- Jeremy

4:00pm- Brandon

5:30pm- Brandon

6:30pm- Brandon

Gainesville Location

6:00am- Wes

12:00pm- Brandon

4:30pm- Jeremy

5:30pm- Jeremy

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WOD 9.8.16

Row

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

Workout of the Day-Thursday, September 8, 2016

Skill Work

Push Press

Sn Grip Push Press

3×3, every 90 sec

Strength Work

2 Snatch Grip Push Jerk (behind the neck)

6 min EMOM

CrossFit WOD

Max distance on rower in 15 min

 

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am- Trice

4:00pm- Trice

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

5:30pm- Trice

6:30pm- Jeremy

Gainesville Location

6:00am- Trice

12:00pm-Jeremy

4:30pm- Kaz

5:30pm- Kaz

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WOD 9.7.16

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

Workout of the Day-Wednesday, September 7, 2016

Skill Work

Front Squat

3 Bottom up Front Squats

4 sets, Every 90 sec

Strength Work

5 sets, every 90 sec

2 Pause Power Position Clean

dip into pwr position, pause 2 sec, then GO! (full cleans)

CrossFit WOD

4 rounds:

5 hang cleans (115/75)

10 ring pullups (sub ring row if needed)

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am- Jeremy

4:00pm- Jeremy

4:00pm-6:00pm MKBB- Brandon

5:30pm- Jeremy

6:30pm- Nora

Gainesville Location

6:00am- Trice

12:00pm- Brandon

4:30pm- Trice

5:30pm- Trice

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WOD 9.6.16

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September 5, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Tuesday, September 6, 2016

Skill Work

Double Unders

2rds: 15sec. high jump w/o rope, 15 sec rest

2rds: 30sec. doubles, 30 sec rest

Strength Work

8 Snatch grip Bent Row

4 Ring Row Negatives, 3 sec

8 min, alternating EMOM

CrossFit WOD

12 min AMRAP

12 box jumps (24/20)

9 SDLHP (95/65)

6 bar-facing burpees

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am- Trice

4:00pm- Trice

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

5:30pm- Trice

6:30pm- Jeremy

Gainesville Location

6:00am- Jeremy

12:00pm- Brandon

4:30pm- Brandon

5:30pm- Nora

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WOD 9.5.16 Labor Day WOD

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September 4, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Monday, September 5, 2016

CrossFit WOD

“McGhee”

30 min AMRAP

5 Deadlifts

13 Push-ups

9 Box Jumps

One WOD Time for Each Location today

Flowery Branch Location and Gainesville-10:00am

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WOD 9.3.16

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September 2, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Saturday, September 3, 2016

CrossFit WOD

Coaches Choice

Saturday Class Times and Coaches

Flowery Branch Location:

8:30am Yoga-Heather

8:30am-10:00am MKBB- Jeremy

10:00am CrossFit WOD-Nora

Gainesville Location:

10:00am CrossFit WOD- Josh

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WOD 9.2.16

beastmode

September 1, 2016 | Posted in Daily Info and Workout | By

Workout of the Day- Friday, September 2, 2016

Skill Work

3×12 GHD Sit-up

3×12 GHD Hip Ext.

Or static Holds x20sec

Strength Work

Front Squat

4×4

attempt same weight used for recent sets of 3

CrossFit WOD

“Cindy”

20min AMRAP of:

5- Pull-ups

10- Push-ups

15- Squats

 

Today’s Coaches

Flowery Branch Location

5:30am- Trice

8:30am- Jeremy

4:00pm-Brandon

5:30pm- Brandon

6:30pm- Brandon

Gainesville Location

6:00am- Wes

12:00pm- Jeremy

4:30pm- Jeremy

5:30pm-Jeremy

Read More →


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