Get in the Best Shape of Your Life. Period.

Forget everything you hate about working out.

Bored and unmotivated? That won’t happen here. You will be challenged and motivated every day.

The sport of CrossFit combines variety, intensity and functional movements into effective training that will get you in the best shape of your life.

Warm-up & Mobility: 15 Minutes

Strength: Clean EMOM 10minutes @ 80-90% – 1 Power Clean + 1 Hang Clean from above the knee

Conditioning: For total working time – 5-4-3-2-1 reps of –

  • Clean (135/95lb)
  • Burpee Pull-Up

Rest 3 min

…Then repeat and try to be within 30 sec of your first time

Click here to sign up for today’s class.

Warm-up & Mobility: 15 Minutes

Strength: Overhead squat – 15 min to hit a heavy triple. Or, for those who truly lack the mobility to OHS work super light to fight for a good position or you may choose to front squat

Conditioning: 4 Rounds for time of –

  • 5 Deadlifts @ approx 50% of your 1RM
  • Run 400m
  • 2 Legless Rope Climbs (safety first of course, legless only if you truly have them and keep them)

Click here to sign up for today’s class.

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Great to see all the Athletes and “Athletic Supporters” at the Suns Out Guns Out comp on Saturday.

Warm-up & Mobility: 15 Minutes

Strength: Pause Bench Press or Strict Press – 15 minutes to establish a double – work as heavy as possible

Conditioning: For total reps – 10 rounds of:

  • 30 seconds of Burpees
  • Rest 30 seconds
  • 30 seconds of Thrusters (115/75lb)
  • Rest 30 seconds

Click here to sign up for today’s class.

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Reminder to sign up for the “Johns Creek’s Finest 5k Run” to benefit Special Olympics athletes here in Georgia.

The Johns Creek’s Finest 5k is a qualifier for the AJC Peachtree Road Race, billed as the largest 10k race in the world. After the race, runners can relax with healthy snacks and beverages. Participants receive a T-shirt and are automatically entered into drawings for gift cards from local restaurants and businesses.

Residents can sign up at here. Registration costs $30. Minimum age for participants is 10 years old. The race starts at 8 a.m.

Warm-up & Mobility: 15 Minutes

Strength: EMOM 10min @ 75-85% – 1 Clean Pull + 1 Clean
**Remember that a “pull” is not done with your back and arms like on a rower. A pull is done by using your legs to jump the bar from the power position into a floating position that is optimal for catching or receiving.

Conditioning: Tor time:

  • 20 Toes to Bar
  • 20 Hang power Clean (135/95lb)
  • 20 HSPU
  • 7 Muscle-Ups
  • 20 Hand Stand Push-ups
  • 20 Hang power Clean
  • 20 TTB

Click here to sign up for today’s class.

 

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