Warm up: Coaches choice Mobility: 10 minutes to open shoulders and hips Strength: Clean & Jerk – 20 minutes to work to a heavy double Then, 21-15-9 for time of: Curtis P* (95/65lb) Ring [...]
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 and Mobility: 12 Minutes 1k Row or .6miles on the Airdyne or 800m Run – then – 6 Rounds of: 20 Box Jumps (24/20”) 10 WBS (20/14#) Beginners: 1/2 the row, bike, or run, [...]
Another Congrats goes out today – this one to Eric the Red and his wife, Pam, for the birth of their daughter on Tuesday! Awww! Warm up: Coaches choice Mobility: Close grip hang with palm [...]
