Weekend 1: May 15-17, 2015 – CFWC Snatches & Jerks Atlantic Regional | Mid Atlantic and South East | Georgia World Congress Center – Atlanta, GeorgiaRead more

1a. Clean Grip RDL: 3 x 3 1b. Strict HSPU: 3 x M.E. Then… 2 Rounds: 20 min cap 30 Power Cleans, 135/93 15 Shoulder 2 OH, 135/93 30 Box Jump overs, 24/20   Happy Birthday Sean!  Read more

2×5 Tall Snatch (barbell to very light) 2-2-2 Hang Snatch above knee Then…… 4 Rounds 5 Bar Muscle Ups 5 Hang Snatch (any way) 115/83   Cara Heads-Slaughter 2000 Olympian Tall Snatch    Read more

Back Squat Week 1 3×5 @ 75% 3×5 @ 80% 3×5 @85% 15.6 1 min max burpee over bar Rest 1 min 1 min burpee to 6 in. target Rest 1 min 1 min burpee box jump Rest 1 min 1 min max burpees Congratulations to everyone who did the open with us. You made it!  The CrossFit Open is a great way to track your progress over a course of 1 year. Some of you hit PR’s while some of you competed for the first time.  A lot of  you discovered strengths while some discovered weaknesses. Please post here to the comments section and tell us what you loved, what you hated and found out about yourself during this past 5 weeks.Read more

10 am- Open Gym Only, No Olympic Lift Class 11 am Endurance 1 Mile Warm Up Run 4x400m Sprint 2 Minute rest between each 1 Mile cool down runRead more