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Workout of the Day

Weekend WOD

The weather might be crappy in the morning but we will have a workout anyway! Saturday workout at 9:30!!

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Friday! and another rainy weekend (sad face)

EMOM for 15 min. of:

3 Power Cleans 135/95

6 Pushups

10 Lunges

Another new face yesterday! So glad to have Lorie in the 6:30 am class. She is new to crossfit but you wouldn't know it because she picked everything up so well. Great to have you girl.

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“Do What You Want Thursday”


4 x 200m Row Sprints

50 Deadlifts

50 Pullups

50 Body Levers

200 DU's

So glad to have Hope with us yesterday for her first class!! She is an obstacle course runner and she kicked yesterday's workout in the butt. Great job girl. "Do want you want Thursday"!!! I used to call it Timeless Thursday but it has kind of changed to an Open Gym/ Make up Workout Day/ Skill Day. Just come in and get some work done.

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Overhead Squats!!

A) Snatch Work

B) "Nancy"- 5 Rounds for time of:

400m Run

15 Overhead Squats 95/65

I hope that those of you working on your eating are doing well. Making changes is hard but ultimately we can learn a lot about our bodies.

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For time:

800m Row

25 Toes to Bar

50 KB Swings 53/35

25 HSPU (press)

50 Burpees

Another late/early post, sorry to those of you that wait anxiously to find out what you are going to be doing. I have had a couple of late nights working, but soon enough the work on that house will be over. DANA WAS BACK YESTERDAY!! It was so good to see her face again and I know the last 8 months have been rough so I know it will be slow going but at least she is here! We have missed you girl!

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Monday Sun Day

AMRAP in 20 min. of:

5 Front Squats 155/95

10 Situps

15 Box Jumps 24/20

It looks like a beautiful day so we get to start out the week with some running. This will also be the test workout for those of you starting the nutrition challenge. We are going to eat clean, work hard , and stay committed for the next 6 weeks and see what we can accomplish. You can do it!

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Nutrition Talk tonight!! 6:30

"Death By":

Deadlifts 225/155


So the dunking is over and tonight we will have some time to learn things about our body and food, how to plan eating, reasonable goals and some food ideas. Bethany is going to have several different foods to try and hopefully give you some new recipes, but it is not designed to be a huge dinner so eat a little before or plan on topping off your tank after. We will get kicked off at 6:30 and if you have questions bring them and we will see what we can do to answer them.

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Time to get a baseline


4 Suicides

50 Lunges

50 Wall Ball Situps

50 KB Swings

50 Bench Press

It's Dunkin Day!! The testing truck will be here all afternoon so if you haven't signed up for a spot try to do that and if not you can try to squeeze in sometime. I personally am getting excited about making some changes in my eating and making gainz. Today is also thursday and you know what that means.

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Get Dunked

A) Front Squat 10-8-6-4-2

B) AMRAP in 14 min. of:

2 Power Cleans 135/85

2 Shoulder to Overhead 135/85

4 Power Cleans

4 S2O


Reminder: Get signed up to dunk on thursday OR some of you had asked about another dunk time. They are testing in dawsonville today during the morning and afternoon, so if you need to dunk you can try to get down there. It is always easier to stick with nutrition choices when you know others are suffering, I mean eating better with you. Come to the nutrition chat on friday and get geared up to make some changes.

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