ANNOUNCEMENTS
● CFC partners with SugarWOD for workout tracking! Install and use this free iPhone/Android app to log and track our workouts. Click here or the image below to learn how to get started with SugarWOD.
• 400m Run
• 10 Burpee Box Jumps (24/20)
• 10 Sumo Deadlift High Pull (95/65)
• 10 Thrusters (95/65)
• Rest 1 minute
Compare to June 2nd, 2019.
AMRAP 30:
15 Cal Row
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Shoulder to Overhead (135/95)
Run 1 mile at 75% effort
12/8 Cal Bike
2 Rounds of Cindy
10 Power Snatch (95/65)
1 Round of Cindy = 5 Pullups, 10 Pushups, 15 Air Squats
Compare to June 10th, 2019.
2 rounds:
15 cal bike
10 burpee
10 hip extension
1. 15 minutes to find heavy deadlift
2. 10 minute EMOM
4 deadlifts @%70- %80 1 rep max
3. 3x15
band pullovers
ground over shoulder - sand bag or med ball
S1 – 8 Deadlifts @ 65-70% 1RM
S2 – 16 Walking Lunges with Farmer’s Carry (53/35 each hand)
S3 – 24 Band Pull-Aparts
S4 – 12 Parallette/Box Shoot-Throughs
S5 – 30-Second Ring Plank
Station 1: Muscle-Ups (Bar or Ring) x Max Reps in 45 seconds
(sub: Strict Pullups or Ring Rows)
Station 2: Handstand Walk x 10 meters
(sub: 3 rounds of Handstand x 10s then Headstand x 10s)
50 Cal Row
40 Toes to Bar
30 Strict Handstand Pushups
20 DB Thrusters (50/35 each hand)
10 Bar Muscle-Ups
400m Run
8 Front Squats @ ~75% of 1RM
Barbell comes from the ground – no racks.
Compare to June 3rd, 2019.
Split Jerk x 1 rep
Start at 70% 1RM and build to today’s heavy single.
30 Double Unders
10 Bar Facing Burpees
10 Push Jerks (115/85)
• 20 Pullups
• 30 Pushups
• 40 Situps
• 50 Squats
Rest 3 minutes between rounds.
CFC on Facebook
Don’t forget about our holiday schedule changes! Get to the 4:30 p.m. class today before the Thanksgiving festivities start tomorrow.
Hope to see you there. 🦃
UPDATE: Power is back on as of 8:30am, see you all in class later today!
———
POWER OUTAGE: This morning’s 530 & 630 classes are CANCELED due to an extended power outage to the building. So sorry for the inconvenience. The GPC website says it should be resolved by noon. Keep watching this space for news about the noon/afternoon classes.
We're less than one week away from Thanksgiving! Make sure you mark your calendar for the class schedule changes.
And just like that the 2020 CrossFit Open is a wrap. The final week of 20.5 brought another 20 minute workout this time with a high gymnastic skill- ring muscle ups. For the first time in CrossFit Open history, we were allowed to create our very own strategy to complete the working. It tested our fitness, work capacity, but it also tested our intelligence and ability to create a plan!
5 weeks, 5 workouts and so much to be proud of. Congratulations to everyone!
Photo Credit: Matt Demarko
Feast your eyes on the representatives of the winning teams for the CrossFit Chamblee Open!
1st place: Peanut Butter Jelly Legs
2nd place: Flex Appeal
3rd place: The Young & The Breathless
Congrats to all the hard work these guys put in each and every week. They deserved to come out on top.
Cheers to next year!
And now, the moment you’ve all been waiting for. 1st place team of the CrossFit Chamblee 2020 Open is Peanut Butter Jelly Legs with 176 points:
Merry-King Thomas Neville, Brandon Landry, Ryan Crane, Tejas Ramaprasad and Sara Geiger Schmitt.
This team dominated from week 1 scoring the highest average of points each week. We were all blown away by their creative performance in week two when they were the one and only team that revealed their team cheer.
A solid attendance each week with guests plus dressing up for weekly themes put them in a great position to win. It was their combined effort to dominate workouts, submit their scores and judge when they could that helped them come out on top!
Each of you will be awarded a RPM Training Co. rope. Every time you double under from now on you can be proud and think of your victory! Congrats.
And second place of the 2020 CrossFit Chamblee Open goes to Flex Appeal with 173 points:
Michael Spraggins, Kayla Donahue, Jason Leeth, Benjamin Evenson and Michelle Hodges Brand.
They too had 100% participation on every WOD. We have to give a #BestDressed shout out to Michelle for her awesome 80’s outfit that she wore during her ENTIRE 20.3 WOD. Their team brought numerous guests throughout the 5 week period AND dressed up during each weekly theme. Team members were Top 5 male and female in the RX and scaled division each and every week. No wonder they came out on top.
Congratulations, guys. You all scored a CrossFit Chamblee tee or tank of your choice!
What a great open season! Congratulations to everyone who completed the 2020 Open. We are super proud of everyone’s performance. 5 weeks and 5 WODs later we are ecstatic to announce our official winners.
3rd place goes to The Young & the Breathless with 167 points:
Dani Vaknin, Brooke Southerland, Lindsay Le, Ryan Johnston and Robbie Seymour
The team had 100% participation on every single WOD, and took on some of the WODs more than once getting them extra points! 2 team members went above and beyond and took the judges course which gave them an advantage and helped them rack up points each time they judged. Between dressing up and bringing guests, they racked up points every single week.
We’re so proud of you! Each one of you will be awarded with Rogue Fitness wrist wraps at tomorrow morning's award ceremony at 9:30 a.m. before the 10 a.m. class. Hope to see you there.
2nd place and 1st place announcements coming soon.
Question for CrossFit Headquarters on Open WOD 20.5: Do you get extra points for synchronized ring muscle-ups? 🤔
#intheopen
Photos by Matty Cakes Demar.