Warm-up & Mobility: 15 Minutes
Strength: Clean EMOM – 8 minutes at 60-65% – Focusing on taking it from the floor – 1 from High Hang + 1 from Hang (at knee) + 1 from Floor.
Conditioning: AMRAP 12
Ladder 3-6-9-12-15…
- Wall ball
- TTB
WOD for Wednesday, March 26, 2014
Warm-up & Mobility: 15 Minutes
Strength: Deadlift (don’t go above 75% if you are in the open) 3-3-3
Conditioning: AMRAP 15 min
Run 400m (1x), then continue AMRAP with:
- 9 Front Squat (115/75lb)
- 6 Jerks (same BB)
- 9 HR Push-ups
WOD for Tuesday, March 25, 2014
Warm-up & Mobility: 15 Minutes
Strength: Jerk (15 minutes to work to a heavy double)
Conditioning:
- 2 min max reps KB Clean (L+R=2 but try to stay even on both sides)
Followed by (no rest between)… 10 min AMRAP of:
- 9 HSPU
- 12 OH plate lunges (L+R=2)
- 15 Sit ups
Followed by (no rest between)… 2 min max KB Clean
Score is total KB Cleans and the rounds and reps for the 10 minute AMRAP
Finisher: Moderate weight Turkish Get-ups 10/10
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The sport of CrossFit combines variety, intensity and functional movements into effective training that will get you in the best shape of your life.
Learn More About CrossFit ——– How to Get Started
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WOD for Monday, March 24, 2014
Warm-up & Mobility: 15 Minutes
Strength: Squat – 3-3-3-3 (20 min)
Conditioning: 5 rounds for time of:
- 10 Power Cleans (135/95lb)
- 15 Pull-ups
RX is ON today.
Official Opening Day: Monday, March 24!
NEWS: Our official opening day will be one week from today: Monday, March 24!!! In the meantime, we are scheduling FREE Intro classes at our sister affiliate, CrossFit Johns Creek, so that athletes can get started next week. Call to schedule your free intro class now: 404-216-8829.
Here are some progress pictures to whet your appetite…
Progress Pictures
We wanted to share our progress with y’all. The racks are up and everything is painted. Only finishing touches and equipment are left. Please check back here for the soft opening date – should be real soon!!
Both racks are up:
The Powerlifting/Weightlifting room – approx. 1000sq feet of room for lifting heavy things!
Meet the Head Coach
Steven Lewter started his athletic career with a collegiate scholarship in swimming. As a swimmer he competed in three junior national championships, four national championships, three Big East Conference Championships and qualified for the 1996 Olympic trials in the 100yd butterfly with his time of 45:46.
Steven has been training athletes of various levels for 17 years and holds several personal training certificates: NASM, NASM Performance Enhancement Specialist, and ACE. He started crossfitting as a way to embrace competition again and become a better, more rounded athlete. He loves how most of the movements in CF require skill that is developed over time to make athletic movements more powerful and efficient.
Steven received his CF Level I cert in June of 2011. He also has certifications in CrossFit Gymnastics, KBC Kettlebell (level I), USA Weightlifting, and Yoga RYT-200. Steven has been a coach at CrossFitHD in Chamblee, GA since July 2011 where he has served as the head coach and programmer.
Steven can be reached at steven@chattahoocheestrong.com or 404-216-8829.
Coming soon!
Located at 3379 Buford Highway near historic Duluth, CF Chattahoochee is scheduled to open in early March!
Check this page for updates and to see our progress!
CF Chattahoochee has is a sister affiliate: CrossFit Johns Creek. Since 2009, CrossFit Johns Creek has been working with athletes of all levels – from those who have never moved off the couch to those who have played professional competitive sports. We are a close-knit community that is more like a family than a gym.