• 091210 Thursday “RTB”

    091210 Thursday “RTB”

    Strength/Skill Work Turkish Get-up: Find a 5, 3, or 1 rep max per side. WOD 12-9-6-3-6-9-12 3-6-9-12-9-6-3 Push-press Chest-to-bar pull-ups For time. Use ~70% of your 5RM push-press not to exceed 135/95lbs. Just to clarify the top line of reps refers to the push-press while the bottom line refers to pull-ups. Alternate between the two […]

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  • 091209 Wednesday “Elbell”

    091209 Wednesday “Elbell”

    Strength/Skill Work: Shoulder Press WOD 5 rounds of: 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows For time.

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  • 091208 Tuesday “The Chief”

    091208 Tuesday “The Chief”

    Strength/Skill Work Pistols: Work towards max depth while performing 5 reps per leg WOD AMRAP in 3 minutes of: 3 Power Cleans (Use 70% max power clean not to exceed 135/95lbs) 6 push-ups 9 squats 1 minute rest between rounds. Complete 5 total rounds. Those competing in the Carolina Fitness Challenge or new to our […]

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  • 091207 Monday “D-Box”

    091207 Monday  “D-Box”

    Strength/Skill Work Squat Clean: 5-7 attempts towards Heavy single followed by 2×3 front squat at 90% today’s max clean. WOD 21-15-9 Deadlift (70% 5RM not to exceed 275/185lbs) Box Jumps (24/20″) For Time.

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  • CFA Triage

    CFA Triage

    As some of you know. I attended a seminar at CrossFit Decatur in Decatur, GA on Saturday. It was titled “Chasing Performance: CrossFit Movement and Mobility Certification”. My goal was to improve our ability as coaches to provide you with the latest and most practical tools for self-care of injury. As such, we will be […]

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  • 091205 Saturday “Lumberjack 20″

    091205 Saturday “Lumberjack 20″

    WOD 20 Deadlifts (Use ~75% of 1RM not to exceed 275/185lbs) Run 400m 20 KB swings (2pood/45lbs) Run 400m 20 Overhead Squats (Use ~75% not to exceed 1RM not to exceed 115/85lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″/20″) Run 400m 20 DB Squat Cleans […]

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  • 091204 Friday “Nicole”

    091204 Friday “Nicole”

    Strength/Skill Work Weighted ring dips, Bodyweight ring dips, Band-assisted ring dips orRing supports: 5×5 WOD AMRAP in 20 minutes of: 400 or 200m run Max rep pull-ups Post total rounds and total pull-ups to comments. Note: Once you come off the pull-up bar you immediately head back out for another run! If using bands once […]

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  • 091203 Thursday “Grace”

    091203 Thursday “Grace”

    Strength/Skill Work: Overhead squat WOD “Grace” 30 reps of clean and jerk for time. Use 65-70% of your max jerk not to exceed 135/95lbs. Believe it or not it has already been 6 weeks since we have seen Grace. If your previous time was under 5 minutes it is time to go up in weight! […]

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