On Memorial Day (Monday May 30th) we will be participating in the 3rd Annual Skydive Murph event and camping out the night before. Come out and raise money while paying tribute to a true hero, Michael Murphy.

Skydive attached to an experienced tandem instructor from 14,000 ft. Upon landing, you take off the harness and start your Murph workout. The entire workout is completed on the airport. Best time gets their fee refunded!

How much: The cost is $199, this covers your entry fee, skydive, and a $50 donation to the Lt. Michael P. Murphy Memorial Scholarship Foundation.

How to sign up: Go to skydiveAtlanta and make an online reservation. Enter Skydive Murph as your group name.

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 – work up to a heavy double (2)

Part 2 – Conditioning: “Catalyst” 17 minutes total time

5 Min AMRAP – Start with 3 reps and add 3 reps every round of –

• Ground to OH
• TTB

–Rest 3 minutes–

4 minute AMRAP (same movements, same rep scheme)

–Rest 2 minutes–

3 minute AMRAP (same movements, same reps scheme)

Fitness: The weight on the barbell should move well with fairly unbroken reps, reduce weight for 4 & 3 minute AMRAPs if needed. If you don’t have TTB (or they leave), perform toes through rings, knee-ups or sit-ups (double the amount of TTB). Newer athletes should perform Hang Power Clean and Push-Press as needed.

Performance: For 5 minute AMRAP use: 135/95lb, 4 minute: 125/85lb, 3 minute: 115/75lb – athletes may choose to Snatch or Clean and Jerk. 

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 performance by improving your running mechanics and helping you move more efficiently.

Lauren Cortjens, our resident Endurance Guru, will give athletes an in-depth education into the CrossFit Endurance Methodology.

At the beginning of this clinic she will work with each athlete to video and evaluate current running mechanics and identify areas of improvement. After working on running skills and drills she will use video to re-evaluate running mechanics and give each athlete specific an action plan for areas to continue to work on going forward.

Space is limited to 10 participants. The costs of this clinic is $45.

Register here: http://bit.ly/1OgwssW

This USAPL-sanctioned powerlifting meet was created specifically for CrossFitters and first-time competitors who want to set new personal records in the squat, bench, and deadlift. (Of course, non-CrossFitters and more experienced lifters are welcome too!) Find more info here: https://www.chattahoocheestrong.com/usapl-third-annual-powerlifting-for-pink/

We are in need of lifter, volunteers, and donations (items and services) for the silent auction.

Sign up for a volunteer position here: http://bit.ly/1IkFj8W

To donate an item or service please email Lara at lara@crossfit-johnscreek.com.

This 90-minute clinic led by Coach Alex will focus on the mobility and proper movement patterns for the Front Squat, Overhead Squat, and Thruster.

Warm-up & Mobility: 15 Minutes

Strength: Snatch 10 min EMOM @ 75-80% of 1RM

Conditioning: 3 Rounds for Time of:

• 400m run
• 20 Power Snatch (95/65#)

We are closed today! HAPPY NEW YEAR & See you Friday!

Get in the Best Shape of Your Life. Period.

Forget everything you hate about working out.

Bored and unmotivated? That won’t happen here. You will be challenged and motivated every day.

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

We are currently building membership for our newly opened facility by offering our first 50 members a “Founding Member” price!! Founding Members receive 15% off! Click here to get started today!

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…