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Workout of the Day

One Morning Class on the 4th

A) 3 x 200m Row Sprints

B) AMRAP in 18 min. of:

5 Deadlifts 225/155

10 Pushups

20 Lunges

Just a heads up, on the 4th we will have a morning class like a saturday. The morning class will be at 9:00 and then we will go to the parade after. It was so good to have Ash and Janine with us yesterday!! You guys are very missed.As for today.

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Happy Birthday Daniel !!(late)

For Time: "Daniel"

51 Burpees

51 KB Swings 53/35

51 Situps

51 Box Jumps 24/20

51 Clean and Jerks 115/75

First off, the reason the post is late is because we went a little later than usual with our gym men's bible study. I love these guys and I love learning together, challenging each other, struggling together, praying for each other, and sharing in each other's triumphs. You guys are a blessing, love ya'll. Secondly, I missed a birthday! Happy 51st Birthday Daniel!! If you do not know Daniel then you should. He is so determined and hardworking it is an inspiration to watch. He can only come on Friday and Saturday's normally because of work but he never misses. I am so glad you found us and love having you in this family!! Hope you had an awesome birthday.

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Spartan Super Sale Sunday Only

5 Rounds for time of:

200m Run

15 Wall Balls

15 Pullups

30 DU's

I wanted to get the post out a little early because if any of you are planning on doing the 3 Spartan races with us then there is a sale today on the Super race that we are doing on Oct. 5. The website has a one day only sale today. The team (gold city crossfit) is signed up for the 10:00 am start time on Sat. Oct. 5th at the horse park in conyers. Get signed up tonight if you can.

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Fun Friday Night!!

Had an awesome trip down the river and some great food and fellowship after last night!! I love doing stuff with you guys!! Saturday morning workout at 9:30!!!

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Afternoon Class Change

Paddling down the river tonight!! Meet at Appalachian Outfitters at 5:00 and then we will meet at the gym/house around 7:30 for Barbecue. If you are joining us for dinner then please bring a barbecue "accessory". We need drinks, ice, hamburger buns(barbecue), chips, potato salad, really any type of side or appetizer. ALSO: AFTERNOON CLASS CHANGE-- 3:00 and 4:00 only. Friday's WOD: 4 Rounds for time of: 400m Run, 20 KB Snatches 53/35, 20 Lunges, 10 Burpees

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By the way, we had a bunch of people PR their front squat on Tuesday!! I know that front squats hurt your wrists and are harder to keep position than a back squat but they are very helpful to strengthen midline, prep for cleans, and work on mobility. Very proud of you guys for sticking with it and gettin that work done. Thursday's WOD: Timeless: 4 x 200m Row Sprints, 40 Strict Pullups, 40 Strict Press, 60 Strict Body Levers, 60 Pause Squats---There is some instruction that goes with this today.

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"Double Double Tabata":

A) Deadlift 185/135 and V-Ups

B) 3 Min. Break

C) Box Jumps and Pushups

The weather changed!! Don't worry, not gonna run again today.

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Max Day

A) Front Squat Max 5-5-3-3-1-1

B) AMRAP in 14 min. of:

100m Run

2 Squat Cleans 155/115

5 Barrier Burpees

I know that we ran yesterday but it looks like the end of the week is rain so here we go again. Running is your first line of defense and also the most basic fitness exercise so I think it is always good to run a little. (even though I do not like it either)

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River trip Friday!

5 Rounds for time of:

200m Run

20 KB Swings 53/35

20 Situps

40 DU's

Monday is back. This friday we have our river trip and cookout. If you want to kayak we are meeting at 5:00 at Appalachian Outfitters and after we will come back to the house for some food at 7:30ish. If you are coming to eat then please bring a side or appetizer of some kind. You can drop it off at the house before the trip if you need to.

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Weekend WOD

Partner Workout at 9:30 this morning!! It looks like we are going to have a nice morning.

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