AMRAP 20 Minutes 5 Burpees 10 BW Rows (Beginners use the bar/Advanced use rings) 15 Overhead Squats (PVC) Cash Out: Max rep Double-Unders in 5 minutes.

For Time: 5 Rounds 10 Dumbbell Step-Ups (25lbs/45lbs. /18″ box) 20 Kettlebell Swings (36lbs/53lbs.) 30 Double-Unders 40 Mountain Climbers

Saturday WOD is on!!  Buford location.  9:00AM. Card Game Hearts – Sit-Ups w/Wallball Shot.  The ball just touch behind the head at the bottom. Diamonds – Ring Dips Spades – Virtual Shoveling (10lbs./25lbs.) – Over 18″ box. Clubs – Squat Thrusts Jokers – 20 Over/Unders(10 per person) for another team! Here’s a short instructional video [...]

If you do Crossfit, you will have the guts to hang out in your undies on the banks of the Seine river too! 30-25-20-15 -10 Reps: Burpees Box Jumps (18″/24″) Toes to Bar

AMRAP 20 Minutes: 10 Overhead Walking Lunges (25lbs./45lbs.) 15 Kettlebell Swings (36lbs./53lbs.) 200m Run/250m Row

5 Rounds: 50 Jump and Touch 40 Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Mark on the wall with chalk an honest 18″ above your tiptoe reach for the jumps. Cash Out: 400m sprint x 2 Rest the time it took you to do the first run. You must match your time with less than [...]

21-18-15-12-9-6-3 reps: Sumo Dead-lift High Pull (55lbs./75lbs.) Push Jerk (55lbs./75lbs.)

Laurie will be coaching a 5:30am and a 9am class today.  If you need to do an afternoon class, you will need to comment you are coming at whatever time, email Derek, call him, send him a smoke signal or reach him telepathically by 2:45 to make sure he will be here to coach you!  [...]

THERE WILL NOT BE A WOD TODAY.  CHECK  BACK TOMORROW FOR A POSSIBLE IMPROMPTU WOD ON SUNDAY AFTERNOON. HAVE A GREAT SATURDAY!! HAPPY BIRTHDAY ZOE!!!!!

3 Rounds 5 Rope Climbs 21 Ring dips 50 Squats