ANNOUNCEMENTS
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500m Row
w/ Remaining Time,
AMRAP of:
6 Up Downs
8 DB Deadlifts*
10 Step Ups**
*At 6:00, switch to DB Snatch
**At 6:00, swap for DB Box Step Ups
MIN 1 - 10 D-Ball Over the Shoulder (AHAP)
MIN 2 - 20/15 Cal Row
MIN 3 - 15 Toes to Bar
MIN 4 - 3 DB Up-Downs + 10 DB Box Step-Ups (50/35)|(35/20)|(20)
MIN 5 - Rest
*Option for Bonus 5th Round for an EMOM x 25!
(No Measure)
200m Run @ Mod Pace
6 Push-Up to Pike
7 Up-Downs
8 DBL DB Push Press
:20 Alt. Handstand Shoulder Taps
-Rest as needed b/t Sets-
Then Into...
2 SETS FOR QUALITY
3 Strict HSPU*
+
:20 HS Hold
*(30X1) Tempo Optional.
(No Measure)
200m Run
Immediately into...
2 ROUNDS
7 Push Jerk (155/105)|(115/75)
7 Handstand Push-Ups*
Immediately into...
200m Run
-Rest 1:30 b/t Sets-
*Strict HSPU Optional
(Score is Slowest Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
5 Scap Pull-Ups
5 Kip Swings
5/5 KB Russian Swings
5/5 KB Bent Over Row
Build to Heavy 3-Rep TNG Deadlift*
*Option for "Library TNG" Deadlift
(Score is Weight)
6-9-12-15
Deadlift (315/225)|(225/155)
15-12-9-6
Bar Muscle-Up
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Ups
1:00 Bike*
10 Box Step Overs
10 Push Up to Pike**
*Increase pace each succeeding round.
**When in Pike, alt. stretching one calf out for a second or two, switching to the other side, then returning to the next Push Up Rep.
1:00 - Max DB Floor Press (50/35)|(35/20)
1:00 - Max Sit-Ups
1:00 - Max Box Jump Overs (24/20)
1:00 - Max Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
1:30 Door Way Stretch (R)
1:30 Door Way Stretch (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
(No Measure)
then...
3 ROUNDS
8 Up-Downs
8 Groiners
8 PVC Pass Throughs
8 PVC OHS
Snatch Deadlift
Snatch Grip Push Press (Back Rack)
Overhead Squat
Hang Snatch High Pull
Hang Power Snatch
Hang Squat Snatch
Hang Squat Snatch
*Start Light and build to Moderate-Heavy
(Score is Weight)
7 Hang Squat Snatch (95/65)|(65/45)
14 Burpees Over Bar
(Score is Rounds + Reps)
2 SETS
:30/:30 Single Leg Swings (L/R)
:30 Max Bar Hang
:30 Scap Push-Ups
Immediately into…
3 SETS
5 Perfect + Slow Push-Ups
3 Perfect + Slow Ring or Body Rows
AMRAP x 25 MINUTES*
Max Cal Bike
(Score is Calories)
*P1 rides the bike for Max Cals while P2 completes 1 full round of the following:
3 Strict Pull-Ups
6 Push-Ups
9 Goblet Squats (35/25)|(20/10)
15 Sit-Ups
24 KB/DB Snatch (35/25)|(20/10)
After 1 full round, partners switch. Score for the workout is total Cals earned on the bike.
3 Strict Pull-Ups*
6 Hand Release Push-Ups**
9 Goblet Squats (35/25)|(20/10)
15 Sit-Ups***
24 DB/KB Snatch (35/25)|(20/10)
*Strict Chest to Bar optional
**Deficit Push-Ups optional
***GHDSU optional
(Score is Rounds + Reps)
10 Bootstrappers
10 Alt. Groiners
10 Alt. Samson Stretch
5 Push-Up to Pike
5 Pike Push-Ups
5 Squat Thrust
2001m Run*
11 Box Jumps (30/24)|(24/20)
11 Thrusters (155/105)|(115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row
*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.
(Score is Time)
1:00 Slow Alt. Samson Stretch
2:00 Slow Alt. Elbow to Instep
1:00 Slow Alt. Samson Stretch
(No Measure)
Then perform Warm-Up w/ an Empty Barbell…
AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch
*After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat.
Tempo Back Squat or Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set...
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)
• 30 Single DB Front Squat (35/25)|(25/20)
• 30 Up-Downs
-8:00 Hard Cap-
Score is time
3:00 Nasal Breathing Walk
(No Measure)
🎙BIG NEWS: They’re getting married! 💍
The CrossFit Chamblee family wants to wish a HUGE congratulations to owner Steve Walker and Shawna Stephenson on tying the knot and becoming parents 👶🏼!
So much to celebrate. We can’t weight 🏋🏻♀️🏋🏼 to see all life has in store for you 2️⃣!
#Repost Steve Walker:
・・・
It took me almost 43 years to find her, but I’m thrilled to announce that the long search for the most amazing woman in the world is over. Shawna Stephenson] thank you for changing my life in ways I can’t count, and thank you for agreeing to stay forever.
![🎙BIG NEWS: They’re getting married! 💍 The CrossFit Chamblee family wants to wish a HUGE congratulations to owner Steve Walker and Shawna Stephenson on tying the knot and becoming parents 👶🏼! So much to celebrate. We can’t weight 🏋🏻♀️🏋🏼 to see all life has in store for you 2️⃣! #Repost Steve Walker:
・・・
It took me almost 43 years to find her, but I’m thrilled to announce that the long search for the most amazing woman in the world is over. Shawna Stephenson] thank you for changing my life in ways I can’t count, and thank you for agreeing to stay forever.](https://crossfitchamblee.com/wp-content/plugins/custom-facebook-feed-pro/assets/img/placeholder.png)
This almost makes me cry. It is so meaningful to me to know that my amazing son finally found an amazing and beautiful girl to marry. I am very happy for both. I am happier for that baby that is going to have such great mom and dad. 🥰😍 I love you both and baby on its way. ❤️
Congrats, Esteban!! Wishing you guys many years of marital bliss!
Congratulations Steve and Shawna! Very happy for you.
Awww.....much congratulations Steve and new fam!
Omg this is making me tear up with joy!!! So so happy for you both!!!
So happy for you both!!! So much to celebrate! Congrats! 🍾
You two! Yaaaay! So happy for y'all ❤🥂
Muchísimas felicidades Steve, les deseo todo lo mejor, Dios los colme de bendiciones y sean muy felices, un abrazo con mucho cariño, bss
Muchas felicidades 🎉🎉🎉🎉🎉 Por su próxima boda y por su embarazo 💕💕💕 Les mando un abrazote 😘
Congrats. So happy for y’all.
Congratulations!!! 🎉❤️
Congrats
Congrats you two!
OH MY GOODNESS CONGRATS!!!! 🎉🎉🎉🎉🎉. So happy for you two!!!!!
Enhorabuena!!!
Your happiness is our happiness Beloved Friend!💕💕
Congratulations Skinny Steve!
Congrats Steve!!!
This made my heart smile! Congratulations!
Congratulations to the both of you.
Congratulations!
Congratulations 🎈🍾🎉
Congrats!
Yay!!!!!!
Congrats Steve!!!
Murphin’ on Memorial Day in honor of all our fallen soldiers. 🇺🇸
We’re grateful for all those who have given their lives defending and promoting the freedoms we enjoy.
Hi friends! We have Murph coming up on Monday! Heats kick off at 8:00am, 9:15am, and 10:30am. As always, we'll have lots of scaling options so that everyone can get a great workout. See you there!
We’re super proud to announce that Coach Kayla Donahue is officially a CrossFit Level 2 Trainer! Help us in congratulating her for completing the course at CrossFit Mudtown.
We can’t wait for her to teach us what she learned so we can all be a little bit better. 👊🏼
Awesomesauce!!! Love seeing more knowledge and experience hitting the floor at CFC.
Congratulations, Coach Kayla!
Coach Kayla Donahue!!!
You go girl ❤️
Congrats Kayla! Woohoo!
17.1, We thought we left you back in 2017. It was not good to see you, old friend. 😐
Your new name, 21.2, did not fool us. We knew what you were.
And for those who met you for the first time, they didn’t like you either.
☝🏼So we tell you now, we move on and hope to never see you again 🤣.
Anyone else wondering if they’ve ever spent this much time upside down? 🤸🏼♂️🤸🏽♀️
21.1 was a new experience with wall walks appearing for the 1st time in the CrossFit Open! Two more weeks to go and we can’t wait to see what Dave Castro has in store for us next.
It feels great to be back and have a goal to work towards! Cheers to Open Season, Friends! 🤜🏼🤛🏼
Hustle so hard your shoes can’t keep up. 🏃🏾♂️💨
Rochard Moricette came to put in work today! That’s the grind we love to see- especially to kick off the week of the CrossFit Open. Shout out to everyone who made it in to the gym today.
Here’s our pre-game to the Super Bowl. 💪🏼
We call this Sunday Funday! Coach Philip programs, we show up and throw down. Anyone and everyone is welcome! Want to join? Sign up for next Sunday’s Open Gym and see what it’s about.
Now... to watch some football. 😉🏈 Who is your team? Comment below.
Happy Monday, Friends! Help us give a warm welcome to the newest member of our Fit Fam, Coach Haley Bosco
She comes to us from Boise, Idaho and has been CrossFitting since May 2015.
These were her very 1st two classes this morning. 💪🏼 She’ll be coaching in the a.m. moving forward. So, sign up and throw down with her. If you see her this week, be sure to welcome her. 🤗