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Partner Warm-up: Pull-up progression practice while partner does 7 wall balls – 3 min Mobility: Shoulders distractions / Wrist openers Strength: 15 minutes to work to a heavy 1 ¼ OHS [...]

Perform 7 rounds of this un-timed barbell complex, increasing in weight each rounds and resting as much as you want between rounds. Within each round Once you pick up the barbell you may not put [...]

“Fight Gone Bad – CFJC Style” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before [...]

We are closed today to allow our athletes to participate in the First Four Challenge being held at CrossFit Alpharetta. The fun begins at 8am – come on out to play 🙂

Warm up: Coaches choice Mobility: Deadlift prep – http://www.youtube.com/watch?v=V5jcPSxQZo0 Strength: Deadlift – 20 minutes to work to a heavy triple Then, 12 minute AMRAP of: 7 HR [...]