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

Part 1 – Skill/Strength: Clean – 10 min
Fitness: EMOM 10  – Even min: Max Vup in 40 sec. Odd min: 5 Power Cleans RPE 5-6 (out of 10)
Performance: 7 sets – 1 Power Clean + 1 Clean – Drop and reset between movements. Climb to a heavy weight for complex.

Part 2 – Conditioning:

“Moodswing” – Five rounds with 1 minute of rest between

3 min AMRAP

  • 5 Burpee
  • 7 TTB
  • 9 KB Swing

Fitness: Sub Toes thru Rings, knee-ups, or situps for TTB.  Use heavy KB that allows you to finish all 9 reps unbroken
Performance: Use 32/24k KB

Click here to sign up for today’s class.


Great to see those crazy kidz home from college, they grow up so fast!

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 10 minutes to work to WOD weight for Front Squat

Part 2 – Conditioning: 10 minutes


  • Run 200M, 4 Front Squats
  • Run 200M, 8 Front Squats
  • Run 200M, 12 Front Squats

Fitness: Light load for form on bar or goblet squat – perform as 10 minute AMRAP
Performance: For time with a 10 min time cap, RX = 205/140lb; Scale #1 to 135/95lb, or scale to heavy front squat

Finisher: Turkish Get-ups with pause at each position – 10 reps on each side

Click here to sign up for today’s class.


Visitors from the local Lululemon Athletica Atlanta OTP dropping in for a fun Dr. Marc approved day of training…

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 15 min – Strict Press or Bench press 3-3-3-3-3
Fitness: work to a moderate load
Performance: work to a heavy load, increasing in weight each set

Part 2 – Conditioning: “Hipster”

AMRAP 12 min of –

  • 7 Push-Press
  • 9 Wall balls
  • 12 SDHP with KB

Fitness: Use 95/65lb for push-press, Med ball weight and KB weight that allows you to complete the reps unbroken
Performance: 115/75lb (or heavier) for push-press, 20/14lb med ball, 24/16k KB (or heavier) for SDHP. Pick a weight that allows you to move fast and unbroken

Click here to sign up for today’s class.


0600 was hopping today, a couple of new members Tim and Tamara and a couple of visitors from the Great White North!

mon scores

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