Thurs 4-24-14

WE ARE CLOSED SATURDAY FOR THE ATLANTA LEAGUE COMPETITION

Super fit personal trainer and champion bodybuilder told she’s OBESE by nurse

BulletProof Coffee Recipe

Tired of your big box gym? Try a free class:
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Strength
Split Jerk (5×1 75%)
Overhead Squat (3×5 75%)

Salvation (Time)
800M Run
30 Wallballs 20/14
1000m Row
30 Burpees
200 Jump Rope
30 Tire Flips

Wed 4-23-14

kellyAM

johnAM

Kelly and John from our morning class

Every journey begins with a first step. Your first step should be visiting a free class:
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1. Doing too much
2. Shoulder Instability
3. Understanding positions during the pull
4. ‘I Never Told Anyone Not to Vaccinate’

Strength
Shoulder Press (3×5 75%)
Front Squat (3×5 75%)

AM Metcon (AMRAP – Rounds and Reps)
4 MIN AMRAP
12 Hurdle Jumps
12 Bar Rows
12 Plate Situps (holding a plate)
12 Elbows to hands

AM 1000m Row (Time)
Max Effort 1000m Row

PM Metcon (AMRAP – Rounds)
5 Rounds
every 2 min complete
6 OHS 115/65
6 HSPU
6 Power Snatch 115/65
6 Toes To Bar

PM Metcon (AMRAP – Rounds)
5 Rounds
every 2 min complete
6 Hanging Squat Cleans 115/65
6 Ring Pushups
6 Push Jerks 115/65
6 Chest to Bar Pullups

Tues 4-22-14

FREE childcare 3 days a week. Visit free:
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1. Doing too much
2. Shoulder Instability
3. Understanding positions during the pull
4. ‘I Never Told Anyone Not to Vaccinate’

Strength
Hang Power Clean (5×1 75%)
Power Clean (3×2 75%)
Thruster (3×2 75%)

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

mon 4-21-14

tippingPointopening

1. 5 Steps for Healing Low Back Pain
2. Nutrition for Maximizing Recovery

Strength
Back Squat (3×5 75%)
Bench Press (3×5 75%)

Metcon (Weight)
Tabata Barbell
20 sec on 10 sec off MAX REPS
4 rounds
Deadlifts
Hanging Power Clean & Press
Front Squat
Push Press
Lunge

On Fire (Time)
7 Rounds
5 Deadlifts 225/155
6 Burpees
7 Pullups

Sat 4-19

We love new people:
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1. Maintenance vs. Progress
2. Way Down in the Hole
3. Is it time to pay judges?
4. Skipping breakfast: Will it really make you fat?

WOD
Metcon (Time)
4 PPL Per Team
2 rounds
21 lunges 45/25lbs + 21 box jumps 24/20
2 rounds
21 DB snatches 30/20lbs + 21 DB thrusters
2 rounds
21 sh-2-oh 75/45 + 21 wallballs 20/14

Metcon (AMRAP – Rounds)
4 PPL Per Team
Every 3 minutes you have to remove 1 player from the roster until you have 1 person left for the last 3 minutes.
12 MIN AMRAP
15 Goblet Squats 55/35
12 KB Swings 55/35
10 Calories Row