Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 15 min Power Clean – work up to a heavy double (reset between reps) Fitness: EMOM 10 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 20 min Performance:  Work to a heavy set of 3 – approx 80% of your 1RM Fitness: Work in sets of 3 to [...]

CrossFit Chattahoochee is closed today… but you are welcome to come out to our sister gym, CrossFit Johns Creek. CFJC is open for one big ol’ WOD at 0930! Some come in and earn your [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 10 min Fitness: EMOM 10  – Even min: Max Vup in 40 sec. Odd min: 5 Power Cleans RPE 5-6 (out of 10) [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes to work to WOD weight for Front Squat Part 2 – Conditioning: 10 minutes “Quadzilla“ Run 200M, 4 Front Squats Run 200M, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 min – Strict Press or Bench press 3-3-3-3-3 Fitness: work to a moderate load Performance: work to a heavy load, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes Fitness: Rope climb progressions – footwork and efficiency Performance: Efficient rope climb practice Part 2 – [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 minutes Fitness: EMOM for 10 minutes – 3 V-ups + 3 single leg Deadlift with KB with the left leg + 3 single leg Deadlift [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 20 min Fitness: 7×3 Touch-and-go Power Cleans climbing when possible, Hang Power Cleans for newer athletes [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 minutes Fitness: Strict Press and/or Push Press work up to a heavy-ish set of 3 Performance: Push-Jerk or Split Jerk – [...]