WOD 9.29.16 BYOB (Buddy Week)

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September 28, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Thursday, September 29, 2016

Skill Work

Jump Rope

Strength Work

Push Press

5X5, every 90 seconds

CrossFit WOD

15 min AMRAP

30 Jumprope

12 Pushups

30 Jumprope

12 Pullups (ring rows)

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 9.28.16 BYOB (Buddy Week)

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September 27, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Wednesday, September 28, 2016

Skill Work

Box Jump

Strength Work

Bent Over Row

3X10, every 2 minutes

CrossFit WOD

10 Minute AMRAP:

200 meter med ball run

15 box jumps

10 med ball squats

Today’s Coaches

Flowery Branch Location

5:30am- Wes

8:30am-Rick

4:00pm-Jeremy

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 9.27.16 BYOB (Buddy Week)

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

Workout of the Day-Tuesday, September 27, 2016

Skill Work

Press

Strength Work

Press

5×5, Every 90 seconds

CrossFit WOD

40-30-20-10

Calories on Rower

Abmat Situps

 

Today’s Coaches

Flowery Branch Location

5:30am-Wes

8:30am-Trice

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

4:00pm-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 9.26.16

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

Workout of the Day-Monday, September 26, 2016

Skill Work

Deadlift

  • 3×5 with 3sec tempo down+ 3 sec pause in bottom

Strength Work

Deadlift with 3 sec tension hold in starting position

  • 2 reps EMOM for 4 min

  • 1 rep EMOM for 4 min

CrossFit WOD

For Time:

  • 10 Deadlifts (185/105)

  • 30 Burpees

  • 10 Deadlifts (185/105)

 

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-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 9.24.16

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September 23, 2016 | Posted in Daily Info and Workout | By

Workout of the Day-Saturday, September 24, 2016

PR Saturday WOD for Gainesville Location

Skill Work

Burgener Warmup

CrossFit WOD

TEAMS OF TWO

15 min AMRAP

-One person rowing

-Other person doing 2 rounds of Cindy

(Score is total meters rowed)

Strength Work

IMMEDIATELY AFTER THE WOD

10 min to get 1rm C&J

-One bar per 2-person team. Change out weights as needed

 

WOD for Flowery Branch Location-Coaches Choice!

Today’s Coaches

Flowery Branch Location

8:30am Yoga-Heather

10:00am CrossFit WOD-Michelle

Gainesville Location

10:00am CrossFit WOD-Wes

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WOD 9.23.16

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

Workout of the Day-Friday, September 23, 2016

Skill Work

3×12 GHD Sit-up

3×12 GHD Hip Ext.

Or static Holds x40sec

Strength Work

Front Squat

3×6

aim for same weight as recent 5rm on last set

CrossFit

“Nicole”

20 min AMRAP

Run 400m

Max Rep Pullups

score is total # of pull ups

 

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Rick

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Brandon

Gainesville Location

6:00am-Wes

12:00pm-Trice

4:30pm-Trice

5:30pm-Trice

 

 

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WOD 9.22.16

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

Workout of the Day-Thursday, September 22, 2016

Skill Work

3 Push Press

(behind the neck, jerk grip)

4 rounds, every 90 sec

Strength Work

3 Push Jerk (behind the neck)

5 min, EMOM

CrossFit WOD

4rft:

10 SDLHP

15 Push Press

20 lateral hops over bar

 

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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What is Barbells for Boobs?

September 21, 2016 | Posted in The Word (Coach Blogs) | By

What is “Barbells for Boobs”?

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For many CrossFitters, Barbells for Boobs means we get to do “Grace” and wear as much pink as possible. However, breast cancer took my closest and dearest friend leaving vast emptiness in my soul. Personally, this event means more than just coming together with my CrossFit family and working out on a Saturday morning.

On September 6th, 2014, my sweet and beautiful best friend passed away because of breast cancer. It still feels surreal that she is no longer here. She was one of the sweetest and most kind people you could ever meet. We were friends since the 8th grade. Our world was devastated at the very moment we were told she had breast cancer and sadly it took her life at the young age of 27.

Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40. All funding efforts support the much needed detection services in local communities across the country. 100 percent of the funds raised go to Barbell for Boobs and are vital to provide those who may not have the means or access to critical detection services. “Barbell for Boobs” provides a solution that empowers people to take action by informing and connecting them with the right resources.

Help us spread the word and help us reach our goal by sharing our donation page on Facebook, Instagram and Twitter. Please join us as well for Barbells for Boobs fundraising event and Grand Opening of our second location in Gainesville, GA. Find the event info here!

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Click here to donate!

With lots of love,
Nessa

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WOD 9.21.16

Thrusters

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

Workout of the Day-Wednesday, September 21, 2016

Skill Work

Front Squat

3×5 with 5 sec tempo down

And no pause in bottom

Strength Work

10min EOMOM

3-Cleans

6-Alternating Jerk Steps

CrossFit WOD

5-10-15-20

Double KB Thruster (35/24)

Toes-thru-Rings

 

Today’s Coaches

Flowery Branch Location

5:30am-Wes

8:30am-Rick

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

Read More →

WOD 9.20.16

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

Workout of the Day-Tuesday, September 20, 2016

Skill Work

Double Unders

3 Rounds

20 sec slow singles w high jump, 20 sec doubles, 20 sec rest

Strength Work

8 Bent Row, supinated (underhand)

4 Chin up Negatives (underhand)

8 min, alternating EMOM

CrossFit WOD

3 Rounds for Time:

“Christine”

Row 500m

12 BW Deadlift

21 Box Jumps (20″)

 

Today’s Coaches

Flowery Branch

4:00pm-Trice

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

5:30pm-Trice

6:30pm-Jeremy

Gainesville Location

12:00pm-Brandon

4:30pm-Brandon

5:30pm-Nora

Read More →


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