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Yoga class is today at 9:30 to 10:30.  This schedule is for today only.  No open gym during this time. 

10 min constant movement at 80% effort:

5 Pull Ups – 5 Dips – 10 Lunges – 25 Double Unders

Rest 5 min active

10 min constant movement @80% effort:

10 Push Press (40,25) – 10 Box Jumps (step down) – Building Run

Rest 5 min active

10 min constant movement @80% effort:

3 Squat Clean Thrusters 115/75

7 Sit Ups

15 cal row/or bike

Cookout this Saturday!!!!  

OPT Big Dawgs WOD:

Run 400

15 Snatches 135/95

Run 400

15 Cleans 135/95

Run 400

15 jerks 135/95

Yes, you can power snatch, power clean and push jerk.

Deadlift

5 X 5 @ 85%

Rest 20 seconds after each lift then do 12 Ring Push Ups.  Rest 4 Min between sets.

then

5 Rounds:

20 Seconds Double Unders

20 Seconds Burpees

20 Seconds Plank Hold

1 Min Rest

Post loads to comments.

*******This Saturday is the Annual CFNF Cookout at the Davis' house!  It's also Collin Butch's Bday!  Bring the kids!  Please let us know if you will be attending so we know how much food to get!  The address is 230 Pine Brook Way, Roswell, GA  30076********

Yoga this Thursday at 9:30AM! 

Blake Kaplan, State Champion!  He qualified for Nationals in Michigan.

15 Min AMRAP – Bracketology WOD

7 Push Press 95/65

10 Front Squat 

15 Sit Ups

You have until Wedneday to complete this workout.  Post rounds to comments.

Good luck to Blake!  He's competing in his first Weightlifting meet today at Chestatee High School.

2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

Post time to comments.

Alt: Partner WOD:  2 Person WOD – One person works at a time.
2000m Row
50 Hang Power Cleans (135/95)
400m Farmers Walk with barbell
50 Box Jumps
200 Double Unders

CrossFit Regional WOD #6

3 Rounds of:

7 Deadlifts 345/225

7 Muscle Ups

then

3 Rounds of:

21 Wall Balls 20/14

21 Toe 2 Bar (Sub Sit Ups if you did yesterdays WOD)

then

100 ft Farmers Walk 70kb/53

28 Burpee Box Jumps

100 ft Farmers Walk

3 Muscle Ups

This is an advanced WOD.   An alt WOD will also be posted in the gym. Post time to comments.

Recovery WOD:

400m Run

50 squats

400m Run

50 Sit Ups

400m Run

50 Lunges

400m Run

50 Toe 2 Bar

Post time to comments.