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!
Ring Dips 5x3 - Tempo: 4.1.1 (4 count lower, 1 count pause at the bottom, 1 count ascent)
Scale options: Leg Assisted, Band Assisted, Leg Assisted on Box
Points of performance to focus on:
1) Ring positioning - work on external rotation in support/top of dip turning the rings out 30-45 degrees, rings are neutral at the bottom of the dip.
2) Avoid bird pecking. Keep the hips forward & under the shoulders. Do not hinge at the hips
Run 800M
30 Squat Snatches #95/#65
Run 800M
30 Thrusters #95/#65
Run 800M
30 Squat Cleans #95/#65
Ankle Stretch (R/L) - 30 seconds each side
At CrossFit Chamblee, we emphasize a supportive community, measuring progress, and celebrating success. This starts with a close coach-to-athlete relationship. We believe our commitment to these values has helped us create a superior environment for our athletes.
To support these values, we’ve chosen the SugarWOD workout app. It’s a fun, social way to track your workouts, and it immediately connects you to the unique community at CFC. Using it is totally optional and you can keep your account private if you prefer, but on any given day more than 85% of CFC athletes who attend class are using SugarWOD!
1. Install SugarWOD.
2. Create an account.
Sign up for an account through the SugarWOD app (it’s free!) and select CrossFit Chamblee as your home gym.
3. Start logging!
You can even add workouts you do on your own or at other gyms!
