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.
• Squat Clean 95/65
• Double Unders
• Deadlift 185/125
• Box Jump 24/20
Begin each round with a 50m Bear Crawl.
50 Burpees (one works at a time, split however)
then...
200 KB Swings
200 Box Jumps
2000m Row
then...
800m Run (together)
The burpees are a buy-in and must be done first. The team run is a cash-out and must be done last. Tasks in the middle section of the WOD can be partitioned and completed in any order the team chooses, but only one partner may work at a time.
Teams may need to exercise some strategy to make sure they are not in need of a rower with nothing left to do if none are available. The first team to the rower takes priority (but no throwing elbows).
Tempo Pushups x 8 reps @ 21X1
Rest 45 seconds
Banded Face Pulls x 10 reps @ 2111
Rest 45 seconds
Stationary Dips x 10 reps @ 2111
Rest 45 seconds
L-Sit x 30 seconds (accumulated)
Rest 45 seconds
5 Strict Handstand Pushups
10 Pullups
20 Air Squats
Rest 60 seconds, and repeat for a total of four sets. Start each set where you left off the previous set, and note your score as total rounds and reps achieved.
2. 15 min. Emom
1-5- 1 clean @85%
6-10 -3 cleans @75%
10-15 - 5 cleans @65%
3. 3 rounds
10 ghd sit-ups
10 lateral ghd sit-ups left
10 lateral ghd sit-ups right
Deadlift x 3 reps @ 80-85% 1RM
No dropping, including the last rep in a set. Use your clean grip as much as you can.
25/20 Calorie Bike
15 DB Burpee Box Step-Overs (50/35 each hand)
Kettlebell Halos x 5 each direction
Waiter Hold Alternating Reverse Lunges x 10 each side
Rotational Med Ball Throws x 5 per side
Bear Crawl x 20 yards forward + 20 yards backward
Rest as needed
Calories Rowing
Walking Lunges
Wallballs (20/14 to 10/9)
Double Unders
Pushups
Time Cap = 30 mins
Then…
Three sets of:
Press in Split Jerk Position x 5 reps
Rest 90 seconds between sets
Video: https://www.youtube.com/watch?v=6sDl55s2Hs0
Then…
Every 2 minutes for 16 minutes (8 sets):
1 Push Jerk + 2 Split Jerks
Build over the course of the 8 sets to something heavy for today.
6 Strict Pullups
12 Alternating DB Snatches (50/35)
12 1-Arm DB Push Presses (50/35 – Left Arm)
12 1-Arm DB Push Presses (50/35 – Right Arm)
Back Squat
#1: 6 reps @ 70% 1RM
#2: 4 reps @ 80%
#3: 2 reps @ 90%
#4: 1 rep @ 95%
#5: 2 reps @ 85%
#6: 4 reps @ 75%
#7: 6 reps @ 65%
1000m Row
50 Thrusters (95/65)
Compare to October 15th, 2019.
• 22 KB Swings (70/53)
• 22 Box Jumps (24/20)
• 400m Run
• 22 Burpees
• 22 Wallballs (20/14 to 10/9)
CFC on Facebook
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
Our next group outing?
The Largest Go-Kart Track In Georgia, Atlanta Motorsports Park, Will Take You On A Thrilling Ride
www.onlyinyourstate.com
The thrill of a lifetime awaits.Hell yeah
I’m in
Get the Gat challenge involved
Hit. The. Gas.
Just a friendly reminder that we’re running a full Monday schedule tomorrow. See you all at the gym! #MLK
Signups and baseline tests are in full swing for our body comp Challenge! So far we have 14 and counting. Book your test ASAP and get a head start. Click on Sara's lovely face for all the details and signup links.
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...IN so far: Amanda Garman Brent Love Corey Gragg David Pye Davis Burnett Jason Durieux Joy Taylor Kayla Donahue Kelly Landry Lisette Infante Sara Geiger Schmitt Seth Morris Travis Bailey Valerie Pichardo
Well isn’t that sweet Steve Walker
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
Ladies of CFC, we have a treat for you: Dr. Jackie Varnum is coming to CFC on Monday 1/13 for a Ladies Night info session. She's going to talk to us about all the challenges that are unique to being a female CrossFitter, and show us some ways to address them. Some of you already know Dr. Jackie and how talented she is, but if you don't know yet, please join us!
Limited slots available, so reserve yours quickly:
crossfitchamblee.pike13.com/e/113745145CFC Ladies!! We have something special coming up for you: Ladies Night with Dr. Jackie Varnum from Spectrum Performance on Monday afternoon, 1/13 at 5:30p.
From Dr. Jackie herself:
"This is your chance to learn about the pelvic floor and core, and then learn actionable options to address issues like pain or leaking. Bring your burning questions and a willingness to learn about maximizing your core's potential. We will also chat about chronic fatigue that can impact all aspects of life, particularly athletic performance and body composition. We'll discuss particular causes of excessive fatigue and how you can improve it."
If you struggle with double unders, core stability, or anything else related to being a female CrossFitter, this session is exactly for you. Also, Dr. Jackie is a talented physical therapist, so if you have any aches or pains, bring them to her.
Limited slots available, so hit the link below and reserve your spot!
crossfitchamblee.pike13.com/e/113745145
