Thursday We Are Closed This Saturday


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.


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!

These are the die hard 6AM CrossFitters!  

800 m run
then 10 Rounds of:
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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30 Clean & Jerks for time



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

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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