Results For Category: "Workout of the Day (WOD)"
January 3, 2017
Gymnastics class
Duration: Eight weeks When: Tuesday & Thursday at 9:30 am or 6:00 pm Starts: Tuesday, Oct. 2 Cost: $200 Coached by:…
Tuesday 1.3.17
Essentials: A. 6 Sets (Alternate Movements each set) 1. Dumbbell Single arm Bench press with Isometric Extension Hold on opposite arm x…
Monday 1.2.17
Essentials: A. 15min Deadlift Build to 85% for a single -Then- Drop to 65% and perform 2 Sets of 9 reps B….
Saturday 12.31.16
Essentials: A. Mobility Lizard R x 1min Pigeon R x 1min Lizard L x 1min Pigeon L x 1min Thread the Needle…
No Excuses CrossFit 2016 Year in Review
Our 8th Year as an Affiliate was a great one! Let’s review 2016! January: We kicked off the year with a Gwinnett Affiliate League…
Friday 12.30.16
Essentials: A. 12min EMOM 1. Arch Hold x 20 sec 2. Bottom Of Push Up Hold x 20 sec 3. Barbell on…
Thursday 12.29.16
Essentials: A. Mobility Standing Straddle x 2min Saddle x 2min Puppy Dog x 1min Twisted Cross Right x 1min Twisted Cross Left…
Wednesday 12.28.16
Essentials: A. 15min EMOM Odd: Snatch Lift Off x 10 reps Even: Overhead Squat x 5 reps B. 4 Rounds For Time:…
Tuesday 12.27.16
Essentials: A. 12min EMOM 1.Front Squat x 1 rep Tempo 10.10.x.1(Weight selection should reflect having good positioning with the tempo given) 2.Right…
Monday 12.26.16
One class time on Monday at 9 am. Essentials: A. 12min EMOM 1.Single Leg Glute Bridge x 5 reps per Leg (Pause…