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Strength: Push Press 3-3-3-3-3 Then, for time: Run 400m 21 Push-press (95/65lb) 21 Wall Ball (20/14lb) Run 400m 15 Push Press 15 Wall Ball Run 400m 9 Push Press 9 Wall Ball

Strength: Squat – 20 minutes to work to a heavy set of 5 10 minute AMRAP of: 5 Manmakers* (40+/25+ in each hand) 10/10 Lunge steps with plate locked out OH (45/25lb) 10 Ring dips *Manmaker = Row [...]

“Marathon Monday” 5 rounds 4 Clean & jerks (185/125lb) 15 C2B 13 lateral burpee over barbell–After the 5 rds are complete run 800m (unless it’s raining then, HARDEN UP and [...]

Strength: Deadlift – perform 3 work sets of 3 reps each working percentages off last week’s 5 set. Perform your first work set at 85%, 2nd at 95, 3rd at 105% Then, 15 min AMRAP of: 20 DUs 10 KB [...]

Partner up. One partner completes the workout while the other partner counts/judges reps. Then switch places. “Fran” 21-15-9 reps for time: Thrusters (95/65lb) Pull-ups [...]

Please remember that today we are holding Powerlifting for Pink at the box. There will be no classes today. Please come out to support our charity, Paint Georgia Pink, and holler for the CFJC [...]

Note: Please remember that we are closing early Friday (there is no 6:30pm class) to set up for the Powerlifting for Pink meet Saturday. Please come out Saturday to support the event! Lifting [...]

Group warm-up: 2 min Double-under practice and wrist openers Strength: Clean & Jerk (warm it up) Then, for time: 30 C&J (135/95lb) Run 1 mile 15 Thrusters (115/75 – use same BB, athlete [...]

Group warm-up: 2 min of Double-under practice Strength: Deadlift – 15 min to to work to a heavy set of 5 Then, 2RFT of : 75 Wall Ball (20/14lb) 25 Burpees 25 Pull-ups Time cap: 20 mins. [...]

Group Warm-up: 2 min DU Strength: 20 minutes to work Hang Snatch (yes with a full squat) followed by an OHS Then, 10 mins to select / warm up / work your goat*. Pick one of these: OHS, kipping [...]