Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 25 min Performance: 3×3 workups to establish a 3 rep set at a 9 RPE. Plan to have your last (heaviest) set around [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and warm up movements Part 2 – Conditioning: “Fight Gone…” Perform one minute of work at each [...]

The FIRST step is often the hardest. Doing something completely different with a whole new group of people can be intimidating! But we’ve ALL been there! Our experienced coaches teach you [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working on speed on the way down and explosiveness, perform 4 sets of 3 at 50% or less of your 1RM Fitness: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movement standards and scales, warm up movements Part 2 – Conditioning: “Wittman” RX is ON U.S. Army Sergeant [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Bench Press (no pause) – 4 sets of 5 reps at 71-75% max – same weight across all sets Fitness: 4 sets of 5 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: HSPU scales and efficiencies and the perfect push-up Part 2 – Conditioning: “Guard Dog” Performance:  10 Min AMRAP of: 12 TTB 8 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Pause FSQ – 4 sets of 3 workups – (aim to get to around 65-70% of your unpaused 1RM… or less to save yourself for [...]

Check out our July Newsletter! This newsletter is our NEW way to keep you in the know about what’s going on at CrossFit Johns Creek! From member of the month, to events and schedule [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Warm up movements and go over standards and scales Part 2 – Conditioning: Performance: “Fr.e.a.k” – First [...]