We are one of the
FIRST FOUR CrossFit Affiliates in north Fulton County.

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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.

Learn More About CrossFit ——– How to Get Started

Warm-up & Mobility: 15 Minutes

Conditioning: For time -

  • 100 ft Walking lunge
  • 50 Push-ups
  • 50 Double-unders
  • 25 Knees to elbows
  • 5 Rope climb, 15 ft
  • 50 Box jump, 24 inch box
  • 25 Overhead squats, 65/45 pounds
  • 25 L-pull-ups
  • 50 Sit-ups

Click here to sign up for today’s class.

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – OTM 10 65-75% of your 1RM – 1 Power Snatch + 1 Hi-hang Snatch (from power position)

**If you don’t know your 1RM, work to a challenging weight but a weight you can move quickly with confidence.
**If you miss, count it as a miss and try to correct on the next interval

Conditioning: For time:

  • 20 C2B Pull-ups
  • 10 Power Snatches (115/75#)
  • 15 C2B Pull-ups
  • 7 Power Snatches
  • 10 C2B Pull-ups
  • 5 Power Snatch

Click here to sign up for today’s class.

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Warm-up & Mobility: 15 Minutes

Strength: Squat – 20 min – working percentages off 3 RM already established – 5 reps @50%, 5 @60%, 5 @70%, 5 @80%, 3 @95% (use spotters!), 8 @70%

Conditioning: 2 Rounds for time – RX is ON:

  • 75 Wall Ball (20/14lb)
  • 50 Burpees
  • 25 Pull-ups

Time cap: 20 mins

Beginners: 15 Wall balls, 10 Burpees, 10 Pull-ups for 4-6 rounds
Rx+: Double the rep scheme and make it one round for time. Score includes your “Karen” time.

Check your score from the last time we did this WOD, about one year ago on April 17, 2013.

Click here to sign up for today’s class.

 

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