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Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Squat – 20 min Fitness: 4×4 – get to same weight as last week and stay with same weight for 4 sets. If you missed last [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 minutes Fitness: Deadlifts – 4 sets of 5, increasing in weight to a moderate load Performance: Deadlifts – 4 [...]

During this clinic held at CrossFit Johns Creek, we will spend three to four hours (depending on the number of athletes) to help you become faster, stronger, and increase your overall fitness and [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 10 minutes Fitness: 3 Power Cleans (or Hang Power Cleans) – EMOM for 10 minutes at 6 RPE Performance: 1 Clean EMOM for 10 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skills – 15 min Fitness: Pull-up scales and beat swings Performance: Kipping application to the Pull Up and other movements Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fitness: 3 Push-Press – EMOM 10 minutes at approximately 6 RPE Performance: Snatch – EMOM 10 minutes. 1 Snatch [...]

Warm-up & Mobility: 15 Minutes Skill/Strength: Work on achieving your best front rack positions and then perform Front Squats – 3-3-3-3 increasing in weight. The performance group should work [...]

–PLEASE REMEMBER THAT CFC WILL BE CLOSED TOMORROW FOR THE POWERLIFTING FOR PINK MEET. SPECTATORS ARE WELCOME!!!– Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 20 min [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Clean – 15 minute Fitness: EMOM 15 min of – Min 1: 5 PC or Hang Power Clean Min 2: Accumulate 15 sec L sit hold [...]

Warm-up & Mobility: 15 Minutes Conditioning: Fitness: “Not so Phresh 25” – AMRAP in 20 min of – 25 Box jumps 25 Ring rows 25 Kettlebell swings 25 (steps) Walking lunge [...]