Warm-up & Mobility: 15 Minutes

Strength: Pause Bench Press or Strict Press – 15 minutes to establish a double – work as heavy as possible

Conditioning: For total reps – 10 rounds of:

  • 30 seconds of Burpees
  • Rest 30 seconds
  • 30 seconds of Thrusters (115/75lb)
  • Rest 30 seconds

Click here to sign up for today’s class.


Reminder to sign up for the “Johns Creek’s Finest 5k Run” to benefit Special Olympics athletes here in Georgia.

The Johns Creek’s Finest 5k is a qualifier for the AJC Peachtree Road Race, billed as the largest 10k race in the world. After the race, runners can relax with healthy snacks and beverages. Participants receive a T-shirt and are automatically entered into drawings for gift cards from local restaurants and businesses.

Residents can sign up at here. Registration costs $30. Minimum age for participants is 10 years old. The race starts at 8 a.m.