8/21/14

WOD:
10-9-8-7-6-5-4-3-2-1
OHS 135/95
10 TTB between sets
For time!!!

Quick heads up y’all, going forward there will be NO 3pm open gym on Saturdays. 9am and 10am-12pm will run as normal. This Friday will be bring a friend for free Friday and will be a partner WOD. It can be someone that you have brought before or anyone else that you would like to bring.

IMG_5135.JPG

IMG_5134.JPG

8/20/14

WOD:
“Strict Press Biathlon”
Run 800m
21 strict press 95/65
Run 800m
18 strict press
Run 800m
15 strict press
*200m penalty run every time the strict press is broken
*RX+ 115/85

Oly WOD:
Clean 70% 5×3
Clean pull 85% 4×5
Push press 70% 5×3

Hey guys, just a heads up that on October 4 we will be hosting the Georgia Fitness League competition. Would love to see everyone out there repping us on our home turf. It’s a partner WOD with all skill level divisions so no matter where you are with your training there is a spot for you. We had a blast last time and had a ton of people come out. If anyone needs help finding a partner let us know and we will get y’all together. Get with Laura about any questions!!!

IMG_5125.JPG

IMG_5124.JPG

8/18/14

Strength:
5-4-3-2-1 back squat
Find today’s 1rm

WOD:
2013 Crossfit Games “Legless”
27 thrusters 95/65
4 rope climbs
21 thrusters
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
*legless rope climbs for the RX plus

Oly WOD:
Snatch – 5 x 3 (~70-80%)
Snatch pull – 4 x 4
Pause back squat – 4 x 3

Thanks again to Sam and Angela Mehta for helping to organize the dinner on Saturday and thank you to everyone that came out and joined us we had a blast.

IMG_5102.JPG