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170429 (Weekend)


Saturday – Team WOD

In teams of 3, alternating movements,
15 Deadlifts (135/95)
12 Hang Power Cleans (135/95)
9 Front Squats (135/95)
6 Push Jerks (135/95)
3 Thrusters (135/95)

At the end of each rotation, complete a team 200m Run.



Sunday – Hero WOD


13 Bench Presses (170/120)

Then, complete as many rounds as possible in 20 minutes of:
7 Chest To Bar Pullups
77 Double Unders
2 Squat Clean Thrusters 170/120
28 Situps


Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.


170428 (Friday)



Bench Press 3×5

Perform 2-3 warm up sets before beginning your working sets. Work up to today’s heavy set of 5.



For time:
25 KB Swings (53/35)
50 Situps
100 Double Unders
20 KB Swings (53/35)
40 Situps
80 Double Unders
15 KB Swings (53/35)
30 Situps
60 Double Unders
10 KB Swings (53/35)
20 Situps
40 Double Unders
5 KB Swings (53/35)
10 Situps
20 Double Unders


170427 (Thursday)



Take 10-12 minutes to build to today’s 5RM Single-Arm Standing DB Press.

Alternate arms as you’re building, always starting with your non-dominant arm.



For time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups



800m Run


170426 (Wednesday)



5 sets:
3-Position Squat Clean

Perform a Squat Clean from the high hang (pockets), low hang (knees), and floor. Increase weight across sets, working up to a heavy set.



EMOM 20:
Odd: Goat 1
Even: Goat 2


“Goat” is CrossFit slang for a movement that challenges and/or frustrates us. Examples: Double Unders, Ring Dips, Overhead Squats. This is an opportunity to turn perceived weaknesses into strengths.

We don’t improve our technique with a high heart rate; that’s what we refer to as “training”. Today is geared towards “practice”, dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of Double Unders, we want to practice at a low intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple training with practice throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “goats’ to work on, and we’ll alternate between them on each minute.


170425 (Tuesday)



3 rounds for QUALITY (keep the bar light):
5 Drop Snatch
5 Snatch Grip Push Press
5 Hang Squat Snatch

Then, complete 2 more sets of 5 Hang Squat Snatches at progressively heavier weight.



3 rounds for time:
21/18 Calorie Row
15 Shoulder to Overhead (135/95)
9 Box Jumps (24/20)


170424 (Monday)



Every 2 minutes for 6 minutes, perform a 200m sprint row. Rest the remaining time.


Benchmark WOD

For time:
100 Burpee Pullups

Rx: Pullup bar beyond 2-hand extended reach.



Spend 1 minute in each of the following positions:
Scorpion Left
Scorpion Right
Pigeon Left
Pigeon Right


170422 (Weekend)


Saturday – Partner WOD

Two Man “Holleyman”

30 rounds for time:
5 Wallballs (20/14)
3 Handstand Pushups
1 Power Clean (225/155)

Partners alternate full rounds until completion.


Cashout: 800m Run




Spend 10 minutes working on Kipping Toes To Bar


30 Toes To Bar
15 Push Press (95/65)
250m Row


CFC Community Group on Facebook

19 hours ago

Lindsay Le

How is crossfit applicable to your everyday life? When you have to scale a 10 foot fence to break into your own business. That's how. 😳 ... See MoreSee Less

Comment on Facebook


Oh, with no footholds on one side. lol

i bet you were looking hot in those new align pants though!!!

I laughed at this probably more than I should've 😂

Sad this wasn't captured on video!

+ View previous comments

5 days ago

Joy Taylor

Oh my gosh, Steve Walker, you are the WORST!!! I was just saying what a nightmare GI Jane was.... ... See MoreSee Less

Comment on Facebook

I shedded (is that a word) a single tear when I saw that programmed.

It was already programmed when you made that comment. I had to play it sly... looks like I did a good job 😈

It has been an amazing year as parents, but we couldnt have done it without our biggest supporters, our CFC family! We are doing a casual celebratory gathering next weekend if anyone is interested in coming, Just let us know!

Comment on Facebook

I will be landing at Hartsfield at that time but I'll try to swing by afterwards!

1 week ago

Natalie Demarko

Hey Fit Fam!
Every 3rd Thursday of the month, Atlanta Track Club (AKA me and my coworker :D) host group runs at different Taco Macs around the city. Run starts at 6pm, option distances to run are 3-6 miles with different pace groups. After the run, the group hangs around for beer specials, food and fun (obviously :P)!

Plus, everyone that attends is entered into a FREE raffle for a chance to win a prize after the run.

Shameless plug, but I'll be there tonight if anyone wants to join! I know not everyone is a fan of running, but you know what coach says- it's good to be a hybrid of a runner and a CrossFit athlete!

Tonight's Location:
Taco Mac Cumberland (3101 Cobb Pkwy SE, Ste 210, Atlanta)
... See MoreSee Less

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