Thursday 11/27/14
Happy Thanksgiving All! Open Gym Today from 8am-10am Only. “Helton” 3 rounds: 800m run 30 DB Squat Cleans 50m/30w 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA,...
View ArticleTuesday 12/09/14
“Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the...
View ArticleWednesday 12/31/14
Last work-out of 2014!!! Great read: Getting Ready for Resolution “Take what you’ve got and focus it like a laser on your greatest opportunity. It might be a weakness to address, a brand new skill to...
View ArticleTuesday 01/27/15
A. Deadlift 8-8-8 -70% of 1RM, or add weight from 1/19 B. For Time: 200m run 20 GHD Sit-Ups 400m run 40 Toes to Bar 800m run 60 Straight Leg Sit-Ups
View ArticleTuesday 06/02/15
A. 10:00 Coach Led Hip and Shoulder Stretches Warm-Up, 3x: :30 Box Stretch 15 Hollow Rocks Max HS Walk or 5 HS Kick-Up Drills B. For Time: 800m Run immediately followed by, 3 rounds: 10 HSPU 10 DB...
View ArticleThursday 06/25/15
A. Back Squat 3 @ 65% 3 @ 75% 3+ @ 85% 5×10 @ 55% B. For Completion: 800m run 50 Medball Sit-Ups 25 GHD Sit-Ups
View ArticleSaturday 07/04/15
Happy July 4th! A reminder, one class today at 9am. “Team Helton” 3 rounds: 800m run (together) 30 DB Squat Cleans (each) 30 Burpees (each) -equal work, one person working at a time -may use...
View ArticleTuesday 07/07/15
Don’t forget CF Kids Summer Camp will start back up NEXT Tuesday the 14th. Also, this Friday we will be hosting WOD and Wine: GVCF Ladies Event. More information can be found by clicking here. A. Back...
View ArticleTuesday 07/14/15
Don’t forget, CrossFit Kids starts back up today at 10:30am! A. Warm-Up: 3x, :30 L-Sit :30 Box Stretch ME HS walk or 3 kick up drills B. Press 3-3-3-1-1-1 C. For Time: 800m Run 21-15-9 KB Swings...
View ArticleTuesday 08/18/15
A. Warm-Up: 3x, 10 Good Mornings w/BB 10 Pistols -controlled down, no ascending 10 Shoulder Touches B. Deadlift 3×3 @85% C. RDL 4x 8 @40% of DL D. For Time: 1000m Row 50 Burpees 800m Run
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