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: Squat – working %s off your 3RM – 3@85%, 3@90% 3@95%

Conditioning: “Thunderstuck”
10 min AMRAP of –

  • 9 Ring Dips
  • 9 Lunge steps with Plate Overhead (45/25lb / L+R=1)
  • 9 Thrusters (75/55lb)

Click here to sign up for today’s class.

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A great time was had by all at the on Monday at Skydive Atlanta, big thanks again to Coach Trey and his amazing staff!

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch EMOM 10 min – 2 @ 75-80%

Conditioning: “F50s”
2 Rounds for time – rest exactly 3 minutes between rounds –

  • 50 Wall balls (20/14lb)
  • 50 Burpees
  • 50 Double-unders

Click here to sign up for today’s class.

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Classes will be back on our normal schedule today.

Warm-up & Mobility: 15 Minutes

Strength: Clean – E90sec for 15 min – 1 Power Clean + 1 Front Squat + 1 Hang Clean @80%

Conditioning: “Star Senior”
12 min AMRAP of –

  • 12 Deadlift (155/105lb)
  • 9 Hang PC (same barbell)
  • 18 Lateral jump over bar

Click here to sign up for today’s class.

Memorial Day1

What a great Memorial Day weekend for CFJC athletes! Saturday we had a huge turn out for Coach Cha’s “Johns Creek Finest 5k” to benefit Special Olympics. We took 3 of the podium positions answering the age old question “but when do you do Cardio”?
Monday Coach Trey and Ro (Lynx Barbell) hosted another great “Skydive Murph” event at Skydive Atlanta honoring the true meaning of Memorial Day which is to honor those who gave all protecting this country’s freedom. #lynxbarbell #skydiveatlanta

Tues

We are closed on Memorial Day to attend the 2nd Annual Skydive Murph event. Hope to see you there!

Members who cannot attend the event will be welcome to perform Murph at our sister box, CrossFit Chattahoochee. They will be running heats of Murph at 9am.

SD Flyer

 

Murph

For time (wearing a weighted vest if possible):

  • Run one mile
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Run one mile

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military’s highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.

Michael Murphy was born and raised in Suffolk County, New York. After graduating from high school he went to Penn State, graduating with honors and dual degrees in both political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002.

Murphy was sent on several missions while participating in the Global War on Terrorism and was killed on June 28, 2005 after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

In addition to the Medal of Honor, Murphy received other awards including the Silver Star and Purple Heart. Since his death, a United States Navy destroyer, a post office, a combat training pool in Newport, RI Naval Base, and a park have been named in his honor.

 

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