August 27 – WOD to End Veteran Suicide – About six months ago we performed the WOD to End Veteran Suicide, consisting of 22 movements for 22 reps each.  We are repeating this event as a way to raise awareness of Veteran suicide and as a fundraiser for ActiveHeroes.org. This will be a team WOD that can be performed in any order. We will be taking cash donations if you would like to make one.

August 20 at CrossFit Rx in Atlanta – We have two teams (between CFC and CFJC) competing in the Atlanta Affiliate League! Details here!

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – 4 sets of 5 reps @75% across
Fitness: Deadlift – 4 sets of 5 reps at RPE 7 after ea set 20 Vup/sit up

Part 2 – Conditioning: “Higgins”

Performance: AMRAP 10 min of –

• 10 Wall ball (20/14lb)
• 20 Russian KB swings (heavy)
• 30 Double-unders

Fitness: AMRAP 10 min of –

• 10 Wall ball
• 20 Russian KB swings (heavy)
• 30 Speed Steps (L+R=1) or 60 Singles

The body fat truck will be visiting our parking lot on Thursday, May 12 from 4 to 7pm.

I will be posting a paper sign-up to the board soon. If you have never been tested, it’s good data to have. If you have been tested, I know it’s been a while so you can see where you are at!

This event, led by Massage Guru (LMNT) and Author, Emily Francis, will teach you basic massage techniques to work effectively on each other to release tight muscles. This class will be held at CrossFit Johns Creek.

The cost is $50 per couple – bring your significant other! This seminar will last approximately 3 hours. Please register here, space is limited: https://crossfitjohnscreek.sites.zenplanner.com/event.cfm?eventId=4D9C9F64-530C-428A-8158-C5C78F6D45B8

Join us on Saturday, May 14th from 10:30am-12:30pm for a gymnastic foundations class led by Coach Andres and Coach Steven.  Come and work on correct body positioning for gymnastics movements and then apply to your toes to bar, pull-ups, handstands and much more.  More details to follow.

Email Coach Andres if you have any questions: andresdrojas@gmail.com

Battle on the Creek is a functional-fitness team competition for all levels of competitors. There will be prize money for top 3 Teams and will benefit Special Olympics.

Our own Tyler Seymor and Min Cha are working on putting on this event – let’s make sure to get some teams going to represent!!!

Register at: www.battleonthecreek.org

Ro Asgari has kindly opened his backyard to us on Saturday, April 30 for some FUN! The festivities will begin at 3 but you are welcome to come to any part of this day!

• 3pm –  Outdoor shooting
• ~6 pm – Cookout – Bring your meat and lets grill it!
• ~8:30 pm – Bonfire – need I say more?

If you plan to shoot please bring your own gun, ammo, eyes and ears. Also please bring your own meat if you want to grill out and a outdoor chair.

We will provide his address and directions when we get closer to the event. It is in Buford about 30-35 minutes from CFJC or 15 minutes from CFC. Weather may affect this event! 

Join us on Sunday, April 17th at 10m to work on your shoulder mobility with Physical Therapist Michael Wang.

Space is limited for this one-hour seminar. The cost is $5 for those who register in advance or $10 for those who simply attend the day of the clinic.

Register here: https://crossfitjohnscreek.sites.zenplanner.com/event.cfm?eventId=A6270BE2-EAC7-49B2-AB29-0835519ABA4B