Happy Halloween!

October 31, 2012 by

3 Rounds:
9 Burpees
12 Power Cleans 95/65
15 Wall Balls 20/14 Ladies 9ft target

Rest 5 Minutes

1 Round:
10 Heavy KBS
20 Burpee Broad Jumps

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Join us this Saturday November 3rd at the Trego Casa for a Halloween Party! Costume required! Please bring an app and a beverage of your choice! We’re dying to see you!
11290 Houze Rd
Roswell, GA 30076

From the gym: Go left on Hembree, Go left on Houze, we are the 2nd drive (there is a driveway then our street which is an extension of Houze Rd) after “Hollyberry” on the right. 2nd house on the right. Houze Manor

“Happy Halloween!”

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Tuesday Workout of the Day

October 8, 2012 by

Three Rounds:

5 Clean and Jerks 135/95
12 Box Jumps 24/20
50 Double Unders

Rest 15 Minutes

400m Run
25 Thrusters 95/65
25 KBS 70/53

This is an anaerobic lactic endurance tester. Go as fast as you can knowing you will get 15 min rest. Post total time to comments.

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Wednesday

June 20, 2012 by

1 mile run – slow and easy

rest 15 minutes then

21-15-9 reps for time of:

225 pound Deadlift
95 pound Thruster

Beginners, scale your weight (very light)  and focus on keeping your back perfectly stable throughout the entire movement.  Work on your technique.

Focus on using your legs to “push” the bar from the floor.

If you feel your back start to lose it’s lumbar curve put the bar down and rest until you can complete the movement perfectly.

 

Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina 4:01.
Post time to comments.

CrossFit North Fulton

Nice Rack!

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