The super scary snake that invaded the gym at 5:30 am today.  Super thanks to Mike to removed it from the gym and to Doug who interogated the snake prior to killing him, making sure he had no friends with him down there! Warm UP: 500 m row/ 400m run 2 rounds: 10 pull ups [...]

The Smack down will be at 9am in Buford! “Low- medium- high” 5 min max total weight lifted to waist (dead lift) to shoulder ( clean) to overhead (press, jerk, snatch) All starting from the floor. In between each 5 min set is a 2 min amrap, first box jumps and second burpees. All of [...]

Warm UP: 25 Jumping Jack squat thrusts 15 push ups 10 Over unders 5 Partner jump overs then switch   WOD: Five rounds for reps of: 1 min Wall ball shots, 20/14 pound 1 min push up plank rows 40/25# (1 rep = R + L arm) Run 400m or row 500 or 50 double [...]

Dave got all wrapped up in the rings while attempting a ring HSPU! Warm UP: 50 double unders or 250 single jump rope two rounds of: 21 sit ups 15 Thrusters with PVC 9 body weight rows WOD: Back Squats 2-2-2-2 Then: Complete as many rounds as you can in 12 minutes of: 3 clean [...]

Warm UP: 500m row or 400m run 2 rounds of: 20 bear crawls 20 crab walks 20 frog hops WOD: “Garrett“ Three rounds for time of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups (sub for ring handstand push ups will be propping your feet on a box and doing a ring push ups) Marine [...]

Warm UP: 10 min AMRAP 5 squats 10 jumping jacks 5 squats 10 knees to elbows WOD: Strength: Hang power cleans 3/3/3 Conditioning: Tabata each of the following exercises: Hang power cleans for reps (M:95#/W:65#)/Row for calories/Burpees/sit ups Inspired by Crossfit One World

Mike had beautiful full rom squats Friday. . .  (camera was a tad slow!) Warm UP: Row 500m or run 400m 20 Push ups 20 squats 20 back extensions 20 sit ups 20 lunges WOD: Shoulder Press 5-3-3-1-1-1 then: Choose one of the following gymnastic movements you need to work on (pull-up, bar dip, ring [...]

WOD will be in Buford at 9am.  In honor of Pilar’s Birthday (and the potential nice weather)  we will team up and have some fun with a Painstorm! Doughnuts will be served as a treat after the wod!  Partner WOD Tag team, one person will be running 200m while other person is working on exercises.  [...]

the aftermath from Wednesday! Warm UP: Coaches Choice based on WOD chosen for group (Buford will have a clean clinic and a review of the 9 fundamental moves with PVC regardless of the wod you choose) Skills Day OR (if you are stalled out on your skills) 9 total rounds in this WOD, all of [...]

hope you are feeling better today Melissa! Warm UP: 100 single jump rope 10 body weight rows 100 single jump rope 10 GHD sit ups 100 single jump rope 10 squats Wod: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata [...]