MON 06.30.14 New Location 1210 Spring St NW!

By June 29, 2014 Events, News, WOD No Comments
D.C. al Fine. Coach Jason Pulling the Sled to the finish line on the final WOD of the day.

D.C. al Fine. Coach Jason Pulling the Sled to the finish line on the final WOD of the day.

We've Moved

Our new location is at 1210 Spring St NW, Atlanta, GA, 30309 (click here for directions).

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 5 rounds for Time:
6 Wallballs 10ft target (20/14)
9 Situps w/ Medball (20/14)
Rest 1 minute after 5 rounds. Repeat. [11 minute time cap]
Post load and max reps for final set of Bench. Post total time from WOD. Ex: 275# 8 reps, 7:15

And coming tomorrow...

4 Rounds (2 minutes work : 3 minute rest)
(m = 135:185 / w = 95:125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{AMRAP}: Back Squat**

**{As many reps as possible in remaining 2 minutes}: of Back Squats. Post total reps of Back Squat for 4 rounds. Ex: 14 Rx+

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