GOAT DAY! Skill review – KB swing 3 min Warm-up: Alternating 20 seconds of each DU / KB Mobility: 10 minutes of mobility on hips and shoulders Skill: Work your Goat* for 15 minutes – [...]
This week is Back-to-Basics. For Monday through Thursday, we’ll be revisiting some basic movements, working goats, and not specifying a “prescribed” weight. Friday is the [...]
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 🙂
