ANNOUNCEMENTS
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15 Deadlifts #185/#135
30 Sit-ups
30 Push-ups
12 Deadlifts #185/#135
24 Sit-ups
24 Push-ups
9 Deadlifts #185/#135
18 Sit-ups
18 Push-ups
6 Deadlifts #185/#135
12 Sit-ups
12 Push-ups
3 Deadlifts #185/#135
6 Sit-ups
6 Push-ups
800 Meter Run
40 Double-Unders
20 Chest-to-Bar Pull-Ups
Sub for DU = 1 min DU attempts.
Then
Every 3 mins, for 9 minutes (3 sets):
Back Squat x 2-3 reps
Tempo = 3 count decent, no pause at bottom, 1 count up (explosive)
Within a 2 minute clock....
10/8 Calorie Bike or Row 200/150 M
Max Reps of Squat Cleans (135/95)
*Rest 2 mins between each round.
ALL OUT SPRINT during 2 mins of work.
Score = total Squat Clean reps
50/35 Calorie Bike
50 TTB
50/35 Calorie Bike
100 Double Unders
Complete 10 rounds of:
10 DB Hang “Clusters”
20 DB Box Step-Overs 24″/20″
400 Meter Run
*Cluster = DB Hang Clean + Thruster
Partner A performs 10 hang “Clusters”
Partner B performs 20 DB Box Step-Overs
Partner A runs 400 Meters; Partner B performs 10 hang “Clusters”
Etc.
30 Snatches #95/#65
30 Clean and Jerks #95/#65
30 Thrusters #95/#65
(Sprint. Use same weight for all movements)
*Rest 5 mins*
For Time:
50 – 40 – 30 – 20 – 10
Double-Unders
Sit-Ups
*100 M Run after each round
30/25 Cal Bike
30 Burpees
30 Wallballs #20/#14
30 KB Swings #53/#35
30 DB Push Press #50/#35
30 Pull-Ups
Go to the Center
Go to the Right
Go to the Left
Dumbbell Front Rack Walking Lunge x 20 steps
Two dumbbells, one in each hand, in the rack position.
Go heavy. The final steps should not be performed without struggle.
20 Double Unders
10 Air Squats
*Rest 1:00*
AMRAP 5:
5 Dumbbell Man-Makers 35/25
10 Box Jumps 24″/20″
*Rest 1:00*
AMRAP 5:
5 Toes To Bar
10 Push-Ups
Score each AMRAP separately.
Man-Maker =
Plank
Push-up
One-armed dumbbell row (each arm)
Squat Clean + Thruster
CFC on Facebook
Words can’t explain how thankful we are after this weekend’s experience at the 1st annual Landon - a CFC benefit for Landon Padgett Memorial Fundevent. A special thank you goes to each and every individual that donated, purchased a T-shirt and participated in our raffle. The success of the event couldn’t have happened without your generosity and support.
A modest goal of $2,500 was set, and we’re humbled and ecstatic to report it was exceeded immensely! A total of $8,013 was raised all in the honor of Landon Padgett's life and legacy. The money will be used to help fund scholarships awarded annually to extraordinary students who exhibit Landon’s qualities and interests.
Thank you again for everyone's support. What can’t wait to see what next year’s benefit brings.
That’s what we call a successful WOD-a-ween! 🙌🏼
A day full of snatches didn’t scare these folks away. Thanks to everyone who participated and dressed in festive gear for today’s workout. Happy Halloween, Friends!
Raffle items for this Saturday's Landon - a CFC benefit for Landon Padgett Memorial Fund event are rolling in!
Central Bark Doggy Day Care Atlanta has donated two gift certificates for 5 free day care visits each! Thanks for always being so supportive and generous, Central Bark Atlanta.
Central Bark Doggy Day Care Atlanta
Central Bark Atlanta is your one stop shop for all things doggy! CB Atlanta offers day care, grooming, sleepovers, training, and retail services.Happy Halloween, from CrossFit Chamblee! 🎃👻
Make sure you make it to the gym today to earn that candy! We think today’s WOD is pretty sweet. 😉
Tomorrow, we’re pumpkin iron. 💪🏼🎃Who is with us?! In spirit of Halloween, festive gear or costumes are encouraged. Can’t wait to see what you guys wear!
Side note: Make sure your clothes don’t prohibit you from getting your workout in!
With Halloween coming up next week, there's no need to ruin your focused nutrition! If you're heading to a costume party- bring these little festive treats with you. You'll impressive friends with your festive creativity and and you'll have something safe to eat all night. Happy #SaturdaySnacks! 🍴👻
Apple Sunbutter Teeth Bites - Fork and Beans
forkandbeans.com
As much as I have a ton of Halloween recipes that are laden with sugar, I’m equally as focused on making fun, spooky yet healthy Halloween treats for the kiddos or party guests. Or for you. There is no age old enough to enjoy the holidays; I will be 80 years old and still going strong...Read MoreSo many lunges. 😅 Get ready for some leg work today, Friends. It’s great. 😁
Even if you can’t physically see the results in front of you, every single effort is leading you closer to your goals. Keep up the good work!
Pumpkin isn't the only fall favorite. Munching on sweet potatoes is another great way to stay healthy while satisfying your sweet tooth. Today's #SaturdaySnack are healthy and moist muffins which serve as a nice treat with a touch of pure maple syrup. Easily made gluten free and easy to take on the go as a guilt-free snack. 😋🍴
Healthy Maple Sweet Potato Cornbread Muffins | Ambitious Kitchen
ambitiouskitchen.com
Healthy and moist sweet potato cornbread muffins sweetened with a touch of pure maple syrup. Easily made vegan and gluten free if you'd like!It's officially fall, which means pumpkin season is HERE! You can find options like pumpkin muffins, cereals, and lattes. While those things are fun in moderation, here's a healthier way to get your pumpkin on! Enjoy today's version of #SaturdaySnacks.🍴
Pumpkin Mac and Cheese with Roasted Veggies | Skinnytaste
skinnytaste.com
It's October, so Pumpkin Mac and Cheese with Roasted Cauliflower and Brussels Sprouts is a must for the Fall! Using pumpkin puree makes a creamy light cheese sauce, without having to add too much cheese or butter!