Free One Week Membership!
Attend our free Intro class and get a One Week Unlimited membership to try us out and see if CrossFit Chamblee is right for you! Click the button below for details.
Give CrossFit a Try!
Our Intro class is always FREE! Plus, you’ll get a free One Week Unlimited membership so you can try us out.
Curious About CrossFit?
Wondering what CrossFit is all about and if it’s right for you? Check out our Frequently Asked Questions page.
What Is CrossFit?
CrossFit is safe, effective, and fun! It’s different than any exercise program you’ve ever done before.
Functional Movements
We use natural, efficient, and safe ways to move not just your body, but an external object as well. You’ll run, row, squat, jump, lift, throw, catch, push, and pull.
Constant Variation
Boredom and routine are the enemy. Every day you will find a new workout, new movements, new challenges, and new milestones to shoot for.
High Intensity
Our workouts are generally short, timed, and you’ll be moving as fast as safe movement will allow. You’ll get as much work done in as little time as possible!
Friendly Community
There’s nothing like the shared experience of a CrossFit class. You’ll develop meaningful, lasting friendships with your classmates and coaches.
How is CrossFit different?
CrossFit combines functional movements, intensity and variance to make you fitter, faster and stronger than you’ve ever been before. We keep our workouts short, we ask you to work as hard as you can, and we constantly challenge you with new workouts every single day.
Check out our FAQ page for more info!
How is CFC different?
At CFC, we value real life fitness; we train so that we can be healthier, stronger, and more productive people. Carrying your groceries from the car in one trip. Getting off your cholesterol meds. Playing longer with the kids. Helping a friend move a piece of heavy furniture. Oh, and looking better naked is a fun side effect! Plus, you’ll make great new friends!
Check out our FAQ page for more info!
2 hang cleans + 1 squat clean
2. 5 sets of above complex at %85 heaviest successful lift
3. 3 x 10
Barbell bent over row
Weighted deficit push-up
Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1
Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 4-6 reps with no tempo restriction. A good goal would be to use 75-80% of your 1RM tempo bench press established on October 1st. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.
Safety first; use a spotter! If/when your spotter has to help you finish a rep, the set is over.
10 1-Arm DB/KB Push Press* (left side – 55/35)
10 1-Arm DB/KB Push Press* (right side – 55/35)
20 Toes to Bar
*For the 1-Arm Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other bell in the front racked position.
