ANNOUNCEMENTS
● CFC partners with SugarWOD for workout and progress tracking! Install and use this free iPhone/Android app to log and track your workouts. Click here or the image below to learn how to get started with SugarWOD.
● Join our 2020 New Year fitness challenge, starting on 1/20. Let’s see how strong, lean and fit we can get in 60 days of consistent workouts and disciplined nutrition. Click here to check out the details.
DB Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 10 reps @ 2111
Rest 45 seconds
Band Face Pulls x 15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 8 reps @ 2110
Rest 45 seconds
10 Handstand Pushups
20 Hang Power Cleans (95/65)
40 Double Unders
Suggested sets:
10 reps @ 45/35
5 reps @ 30-40%
4 reps @ 50%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 101%
1 rep @ 101+%
8 Box Jumps (30/24)
8 1-Arm DB Hang Clean & Jerks (55/35 – Left)
8 1-Arm DB Hang Clean & Jerks (55/35 – Right)
• 400m Run
• 21 Walking Lunges
• 15 Pullups
• 9 Burpees
If you have a 20-lb. weight vest or body armor, wear it.
3 Handstand Pushups
6 Pullups
9 Toes to Bar
12 Thrusters (95/65)
15 Sumo Deadlift High Pulls (95/65)
Partner A will do 3 HSPU, Partner B does 6 pullups, Partner A does 9 toes to bar, Partner B does 12 thrusters, Partner A does 15 SDHP, then Partner B does 3 HSPU, and so on… for the duration of the 24 minutes.
Hang Squat Clean x 2 reps @ 65-70% of 1RM
Rest 60 seconds, and then…
Every 90 seconds for 9 minutes (6 sets):
Hang Squat Clean x 1 rep @ 75-85% of 1RM
500m Row
Max Reps Wallballs (20/14 to 10/9)
Rest 2:00 and repeat for a total of three sets. Record number of wallballs completed for each set.
Shoulder Press x 5 reps
Rest 75 seconds
Weighted Pullup x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5RM for both movements.
100 Double Unders
50 Push Presses (75/55)
50 Pushups
50 Push Presses (75/55)
100 Double Unders
1-Arm KB Deadlift x 8
Waiter Carry x 25 yards
1-Arm KB Swings x 8
Suitcase Carry x 25 yards
After 2 sets (one on each side), increase weight.
Deadlift x 2 reps @ 95-100% of Perfect Form 1RM
Your Perfect Form 1RM is the weight you can move successfully with no loss of mechanics or technique. Use the first 2-3 sets to find this number. If you begin to lose positioning or proper mechanics, reduce the load.
10 Box Jumps (24/20 – step down)
10 Toes to Bar
10 Alt. DB Front Rack Reverse Lunges (50/35 each hand)
Here's the gist: https://www.youtube.com/watch?v=n5JqKnXsj94
400m Run
10 Ground to Overhead (115/75)
10 Bar-Facing Burpees
5 Ring Muscle-Ups
Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.
CFC on Facebook
Ladies of CFC,
Curious if anyone would be interested in running the Northside Hospital Atlanta Women's 5K with me? It's on April 11 at Cheney Stadium and goes through Grant Park. I'll be working (Atlanta Track Club puts it on), but this will be one race I'll actually be able to work and then RUN.😁 Would love to have some of y'all there!
2019 Atlanta Women's 5K | Atlanta Track Club
www.atlantatrackclub.org
Join us as we celebrate women and fitness at the Northside Hospital Atlanta Women's 5K on Saturday, April 13, 2019 for a day designed for women. Atlanta Track Club is excited to host thiHere's a recap video of last year: www.youtube.com/watch?v=Cu9zNWHMHwE
YES!!! I was looking for my April race. I’ll be there
I’m in ! ❤️👍🏼❤️
Let’s do it!
Let me know before y'all sign up, I can probs get you a discount.
CHECK IT OUT: Happening this Saturday from 10a-5p. Mention you're a CFC member and get a discount!
This content isn't available right now
When this happens, it's usually because the owner only shared it with a small group of people, changed who can see it or it's been deleted.Hey everyone! If you’re anything like me, you’re rolling into 2020 a little soft from several weeks of too much flan and not enough exercise. Let’s all get back on our game with a 8-week body composition challenge!
Starts 1/20, ends 3/20. Also, we're testing in a brand new and much more convenient way. It's in-house and it's cheaper than the dunk tank. Wins all around! Hit the link below to check out all the details, and post below (or DM me) if you have any questions.
2020 New Year Challenge! - CrossFit Chamblee
crossfitchamblee.com
Hi friends! It’s a brand new year (decade even!), so let’s all get back on our game with a 8-week body composition challenge! Starting on 1/20 and going through 3/20, the goal is to see how muc...Davis Burnett is in!
I’m going to win.
I'm still having PTSD from the last one!
How cute is Sara Geiger Schmitt??
I think I'm doing it, but I'm waiting until closer to the 20th to weigh in... I still have lots of chocolate and ice cream in this house
Hey there! Will there be any opportunities for us to sign up for the BF testing in the month of February?
SUNDAY SCHEDULE CHANGE: Open Gym is 3p-5p tomorrow. See you there!
Just tomorrow. Next Sunday it’s back to normal time (4p-6p).
Anyone want to go see the CrossFit Games live and in person? We have access to up to 8 pre-sale tickets.
[games.crossfit.com/article/2020-reebok-crossfit-games-tickets/games](games.crossfit.com/article/2020-reebok-crossfit-games-tickets/games)
2020 Reebok CrossFit Games Tickets
games.crossfit.com
Since their inception in 2007, the Games have grown from a small throwdown at the historic Ranch in Aromas, California, to an international celebration of fitness where the CrossFit community comes to...Serhant does CF! He dropped by my buddy’s box in Houston a week and a half ago. www.instagram.com/p/B7JbjFypjXa/?igshid=4r8q2bbcelur
