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Strength: Bench Press: 20 minutes to establish a heavy set of 5 Then, 4 rounds for time of: 10/10 Renegade row (40+/30+) 10 Push-press (115/75lb) 10 Toes to bar Time cap: 15 min Beginners: use [...]

Thanks to everyone who came out yesterday and contributed to our Toys for Tots toy drive. Two large boxes of toys were collected and will be delivered to the City of Johns Creek Fire Chief on [...]

Happy Birthday, Magik Mike!! Strength: Deadlift – Working off your 3 rep max – warm up then bump to 1×5 reps@75%, 1×5 reps @80%, 2×5 reps (TWO sets of 5) at 85% Then, 2 minute [...]

Strength: Overhead squat – 20 minutes to establish a 3-rep max Then, 12 min AMRAP of: 8 Ring Dips 8 KB Cleans (24/16k) 8 HSPUs Rest 5 minutes, then go into the challenge: Row 500m for time [...]

“Kelly” 5 rounds for time of: 400m run 30 box jumps (24/20”) 30 wall balls (20/14lb)

Strength: Jerks – 25 minutes to work to heavy double Then, 5 rounds for time of: 9 Burpees 5 Hang power clean (135/85lb) 3 Thruster (135/85lb) (10 min time cap) Beginners – use less weight [...]

Strength: Squat – working off 3 rep max – warm it up and bump to: 1×3@80%, 1×5@ 85%, 1×3@90%, 1×1@95% – FOCUS ON DEPTH! Then, 5 min AMRAP of: 15 Hand-release push-ups 10 [...]

Pad’ner Up!  WOD – partner with someone of approx. same BW  –only one partner can work at a time, each partner must complete all reps before going to the next task: 21 BW DLs 21 Burpees 25 [...]

Todays WOD is in remembrance of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, who was assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North [...]