Thursday We Are Closed This Saturday

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Kevin looks too happy.  

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

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*********We will be closed this Saturday for the Atlanta League in a Day Competition****************

 

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Tuesday – We will be Closed this Saturday for Atlanta League in a Day.

Will

Love that face!

 

10 min @ 80%:

3 ring dips

6 KBS – 1.5/1 pd

15 double unders

(rest 5 min walking)

10 min @ 80%:

Building Run

10 push press – 75/50#

5 toes to bar

(rest 5 min walking)

10 min @ 80%:

row 150 m

5 burpees

5 hang power clean – 95/65#

(rest 5 min walking)

Work as hard as you can for the ten minutes knowing you will get the 5 min rest.  This workout is designed to help you get better at long end workouts yet won't fatigue your muscles.

 

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Clean Blocks
Nice rack.

 

10 Min Work on BWT Skill, your choice

5 Rounds:

5 OHS 135/95   95/65  45/33

10 Burpees

30 DU

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It’s a Great Day at CFNF for A Run!

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These are the die hard 6AM CrossFitters!  

800 m run
then 10 Rounds of:
KTE
Back Extensions or Good Mornings
800m run

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There numerous CrossFit events happening this season in the metro area?  Check the events listing on the left for more information.  Challenging yourself in local competitions is a great way to test your fitness and meet other like minded folks.

 

 

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Wednesday

JT OHS
"Grace"

30 Clean & Jerks for time

135/95

 

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Tuesday

Mockupbestsnatchaquatank
Get your snatch shirt here!  Get your orders is!  This is a front/back design.  The pic on the right is the back.

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This is an American Apparel shirt.  Very comfy!  The order goes in next week.  Let Pistol know what you want.  (in writing please)

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

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