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170421 (Friday)



Spend 10-15 minutes working on Handstand Walk.



Every 5 minutes for 30 minutes (6 sets) for max load successfully lifted:
500m Row
5 Clean & Jerks


170420 (Thursday)



Run 3x400m

Rest 1:00 between runs.



Three rounds for time:
10 Handstand Pushups
20 Chest to Bar Pullups
30 Kettlebell Swings (35/25)
40 Double Unders


170419 (Wednesday)



Push Press 5×3

Work up to a heavy triple. Rest 90s between sets.



21-15-9 for time:
Dumbell Thrusters (50/35)
Burpee Pullups


Core (time permitting)

Tabata Abs – Trainer’s Choice


170418 (Tuesday)



Pause Front Squat 3×3 (3-second pause at bottom)

Take several warm-up sets before starting your work sets. All 3 sets should be performed at 75%+ of your Front Squat 1RM. Rest 2:00 between sets.



For time:
40/30 Calorie Row
20 Deadlifts (275/185)
20/15 Ring Muscle-Ups (sub: C2B Pullups)
20 Deadlifts (275/185)
40/30 Calorie Row


170417 (Monday)



EMOM 10:
1 Squat Snatch @ 75-80% 1RM

Perform all reps at the same weight.



Five rounds for time:
6 Hang Power Cleans (155/105)
12 Handstand Pushups
50 Double Unders


170415 (Weekend)


Saturday – Hero WOD


For time:
Run 1 mile
21 Clean & Jerk 155/105
Run 800m
21 Clean & Jerk 155/105
Run 1 Mile


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.




3x250m Row
Rest 90 seconds between intervals.


4 rounds for time:
12 SDHP (135/95)
9 Box Jumps (30/24)
6 Toes To Bar
3 Bar Muscle-Ups


170414 (Friday)



Split Jerk 5×2

Work up to a heavy double.


Benchmark WOD


3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pullups



The goblet squat hold is simply an isometric hold at the bottom of a goblet squat, but it can be brutally effective to improve your hip flexibility. Using a moderately heavy weight, lower into the bottom of the squat with the elbows just inside the knees. Keeping the feet straight, use your elbows to drive your knees outward increasing the stretch on the adductors. Do not forget to breathe in deeply through the nose and forcefully out through the mouth during the entire drill to enhance the stretch.

Hold for 10 deep, slow breaths.


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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