• 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 […]

  • 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.

  • 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 […]

  • 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 […]

  • 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 […]

  • 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! […]

  • 091202 Wednesday “The Swing Box”

    091202 Wednesday “The Swing Box”

    Strength/Skill Work: Deadlift WOD 5 Rounds of: 20 single arm kettlebell swings (10 per arm M-1.5 pood/W-1 pood) 10 burpee box hurdles (20″ box max) For time. Please note those that are unable to perform 20 regular burpees in 1 minute (1 burpee every3seconds) are encouraged to scale the burpee box hurdles to 6 per […]

  • 091201 Tuesday “Snatch and Sprint”

    091201 Tuesday “Snatch and Sprint”

    Strength/Skill Work: Push Jerk WOD 20 Power Snatch 50m Line Sprints 15 Power Snatch 50m Line Sprints 10 Power Snatch 50m Line Sprints 5 Power Snatch 50m Line Sprints For Time. Use 115/75lbs for snatch or 70% of max power snatch. This work-out was last performed on 090901.