#tbt Coach Hailey working on building pull-up strength with barbell assisted pull-ups (BAP)
Workout of the Day (WOD)
2 Rounds [20min cap] 50 AbMat Sit Ups 40 Wall Balls (20/14) 30 Toes To Bar 20 Dumbbell Squats (50’s/35’s)
Post time for the WOD. Ex: 15:20 Rx
Upcoming Events
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
On a running clock, in 14 minutes complete for time: 12-9-6-3 [7min cap] Devil’s Press (50’s/35’s) Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time 1 RM Hang Squat Clean
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
A. Strict Muscle Ups In 10 minutes work on strict muscle up transitions
B. E4M for 4 sets each for time: [16min total] 200m Run 50 Double Unders 5 Ring Muscle Ups
Record time to complete slowest round Ex: 2:32 Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark & GA Voter Registration Deadline!
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12:00p: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
And coming tomorrow…
2 Rounds [20min cap] 50 AbMat Sit Ups 40 Wall Balls (20/14) 30 Toes To Bar 20 Dumbbell Squats (50’s/35’s)
A. Squat Waves E3M 18 Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 75% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 80% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec rest) Min 1: Dead Hang L-sit Hold Min 2: Reverse Plank Hold Min 3: Candlestick Hold
Post load for back squat and heavy front squat Ex: 305, 300
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark & GA Voter Registration Deadline!
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Mark 7:00a: All Levels CrossFit- Mark 8:00a: Open Gym- Mark 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Strict Muscle Ups In 10 minutes work on strict muscle up transitions
B. E4M for 4 sets each for time: [16min total] 200m Run 50 Double Unders 5 Ring Muscle Ups
GA voter registration deadline is today, Monday, October 5th! Check your status today and make a plan to vote! Exercise your rights!!
Workout of the Day (WOD)
A. Check GA Voter Registration Teams of 2-3 4 minute warm-up cal echo bike -1 partner working at a time while the others check their GA voter registration. -Optionally check before class starts! So you can get more time rotating with partners on the bike. -Make a plan to register to vote before leaving the gym today if you need to! -If you are unable to register, help and enourage others to exercise their right to vote! -Deadline to register is Monday, October 5th.
*Score total cals in SugarWOD along with teammates
B. “Miami Rain” Rx AMRAP 16 40 Alt DB Snatches (50/35) 40 Pull Ups 30 DB Burpees (50/35’s) 30 Chest to Bar Pull Ups 20 Devil’s Press (50/35’s) 20 Bar Muscle Ups
Intermediate AMRAP 16 40 Alt DB Snatches (35/20) 40 Jumping Pull Ups 30 DB Burpees (35/20’s) 30 Pull Ups 20 Devil’s Press (35/20’s) 20 Chest to Bar Pull Ups
Scaled AMRAP 16 40 Alt DB Snatches (25/15) 40 Jumping Pull Ups 30 DB Burpees (25/15’s) 30 Ring Rows 20 Devil’s Press (25/15’s) 20 Pull Ups
Post reps completed for AMRAP. Ex: 243 Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark & GA Voter Registration Deadline!
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 13 Tuesday: Early Voting Begins!
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Squat Waves E3M 18 Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 75% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 80% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec rest) Min 1: Dead Hang L-sit Hold Min 2: Reverse Plank Hold Min 3: Candlestick Hold
Post load for back squat and heavy front squat Ex: 305, 300
A. 3 Sets 8 Ground to Overhead (40% 1RM C&J or less) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 Saturday: PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
“U-haul” Partner WOD For Time: [26min cap] 150 Wallballs (20/14 to 10/9ft) 50/40 Cal Bike
In intervals 4-4-4-4-6 minutes At the start of each interval complete: 400m Run Relay 14-17-20-23-26 Deadlift (50% or less of 1RM) Then max reps of WB until 150 are complete and then into Bike Cal.
Rest 1 minute between intervals
All reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Note: The deadlift reps increase each round.
Score time to finish the last bike cal. Ex: 24:40 Rx. If time capped add 1 sec per rep remaining.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:40a: Yoga- Michael
And coming Sunday…
A. 5 Rounds [12min cap] 14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) 20/15 Push Ups
B. Banded Hip/Shoulder Stretches Banded Lat Banded Pec Banded Samson Banded Pigeon
Post time to complete the WOD. Ex: 9:48 Rx.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
A. Handstands In 10 minutes practice handstand hold progressions.
B. EMOM 24 Min 1: Cal Bike Min 2: Med Ball Sit-ups (20/14) Min 3: Burpees Min 4: Cal Bike Min 5: GHD Sit-ups Min 6: Russian Kettlebell Swings (70/53)
Score the fewest reps for each minute. Ex: 12, 15, 15, 12, 15, 20 Rx.
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
A. 3 Sets 8 Ground to Overhead (40% 1RM C&J or less) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx
New CFM Socks are In! Pick up your pre-order or purchase while supplies last! Only 3 L/XL and 9 M/S left!!
Workout of the Day (WOD)
A. Front Squat 5 x 3 @ 75% Rest 3 minutes between sets
B. EMOM 15 Min 1: 16/12 Calorie Row Min 2: 20 Alt Dumbbell Snatches (50/35) Min 3: 30 sec Dead Hang Hold
Post load for squat and fewest reps completed for the EMOM. Ex: 255#, 16,20,30 Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12:00p: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
And coming tomorrow…
A. Handstands In 10 minutes practice handstand hold progressions.
B. EMOM 24 Min 1: Cal Bike Min 2: Med Ball Sit-ups (20/14) Min 3: Burpees Min 4: Cal Bike Min 5: GHD Sit-ups Min 6: Russian Kettlebell Swings (70/53)
Score the fewest reps for each minute. Ex: 12, 15, 15, 12, 15, 20 Rx.
A. 15-12-9-6-3 [10min cap] Lateral Burpees Over the Bar Thrusters (35% or less of 1 RM)
B. EMOM 12 Min 1: Hollow Rocks Min 2: Strict Pull Ups (Rx+ = Strict C2B) MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM. Ex: 7:20 75#, 20,8 Rx
Upcoming Events
Oct 5 Monday: Miami Rain Benchmark
Oct 9 Friday: 1RM Hang Squat Clean Benchmark
Oct 10 PRIDE WEEKEND **Princess Bride WOD + BAF Day!!**
Oct 12 Monday: Max Strict Pull-ups Benchmark
Oct 15 Thursday: Bring-A-Friend Day
Today’s schedule
6:00a: All Levels CrossFit- Mark 7:00a: All Levels CrossFit- Mark 8:00a: Open Gym- Mark 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette
And coming tomorrow…
A. Front Squat 5 x 3 @ 75% Rest 3 minutes between sets
B. EMOM 15 Min 1: 16/12 Calorie Row Min 2: 20 Alt Dumbbell Snatches (50/35) Min 3: 30 sec Dead Hang Hold
Post load for squat and fewest reps completed for the EMOM. Ex: 255#, 16,20,30 Rx
A. Handstand Pushups EMOM 10 (30 sec work: 30 sec rest) Min 1: Handstand Pushups (Rx+ = Strict) Min 2: Elbow Plank Hold
B. 5 Rounds [10min cap] 30 Double Unders 8 Power Cleans (50% 1RM)
Post total push up reps and time for the WOD.. Ex: 32 Rx+, 6:49 @ 125#.
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. 15-12-9-6-3 [10min cap] Lateral Burpees Over the Bar Thrusters (35% or less of 1 RM)
B. EMOM 12 Min 1: Hollow Rocks Min 2: Strict Pull Ups (Rx+ = Strict C2B) MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM. Ex: 7:20 75#, 20,8 Rx
All the reps and distances are team totals. 1 partner working at a time. Partition the reps anyway. Both partners walk together the carry distance with 1 partner carrying both kettlebells. Switch as often as you like.
All athletes must wear long socks or shin protection on the rope climbs.
Post the time for the WOD. Ex: 24:31 Rx
Upcoming Events
Friday, September 25th Dolly Parton “9 to 5” Partner WOD! In honor of Dolly Parton Day celebrated in cities around the country we will be doing a partner WOD on 9/25 read like the Dolly Parton song “9 to 5!” Find partner and get ready to build bigger with the weights, reach higher with rope climbs, and pick up and support others with farmer’s carry in the WOD. Wear your favorite colors of the rainbow as one of Dolly’s favorite songs is “Coat of Many Colors!”
Celebrating Dolly Parton Day on 9/25!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 3:00p: Open Gym- Michael 4:00p: All Levels CrossFit- Michael 5:00p: All Levels CrossFit- Michael
And coming Saturday…
A. Power Snatch 5×1 (Rx) In 15 minutes work up to a heavy single or new 1RM! Start at 60% 1RM Build to 90% or +100%
OR
1 Power Snatch + 1 Overhead Squat (Intermediate)
OR
1 Squat Snatch (Advanced)
B. Partner WOD 2 Rounds For Reps Each station 2 minutes of work, 15 seconds of rest) Station 1: 30 Cal Echo Bike Station 2: 50 Wall Balls (20/14 at 10/9ft) Station 3: 50 Push-ups** Station 4: 20 Snatch (65% part A)
1 partner working at a time at each station. Switch as often as you like. **While 1 partner is doing push-ups the other partner is in an elbow plank. Either partner must be in an elbow plank the entire 2 minutes.
Post load for snatch and the total reps completed for the 2 rounds. Ex: 195#, 308 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Cancelled
And coming Sunday…
A. Single Arm Deadlift 4 sets of 3R/3L Increase weight each set as form allows
B. EMOM 12 Min 1: Double KB Deadlifts (53’s/35’s) Min 2: 50m DB Farmer Carry (50’s/35’s)* Min 3: Cal Row Min 4: 50m DB Farmer Carry (50’s/35’s)*
*Rx+ 70’s/53’s KBs and 70’s/50’s DBs
Post load for deadlift and total DL and Cals from the EMOM. Ex: 335#, 65+61=126 Rx.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Hailey 11:40a: Yoga- Michael
