HAPPY BIRTHDAY ANDREW!
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
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Latest News
9.24.2010
If you are participating in FGB, take the day off, and get some rest! For everyone else here you go:
“Tabata Helen”
Sprints, Swings, Pull Ups
Make note: “Fight Gone Bad” Year 5!
Who: You and your friends and your family… whoever you want to hangout with, that’s who!
What: Ya heard right, we will be doing a Saturday workout. To be more specific we will be doing “FGB”!
BBQ and beverages will also be provided from the one and only C&J’s BBQ.
Where: Where else, but Black Box!
When: September 25th @ 11:30am – 2:00pm
Why: Because it’s fun!
Cost: $10
9.23.2010
Clean Work
Followed by,
AMRAP 8 min
5 Power Cleans
10 Push Ups
20 Double Unders
Make note: “Fight Gone Bad” Year 5!
Who: You and your friends and your family… whoever you want to hangout with, that’s who!
What: Ya heard right, we will be doing a Saturday workout. To be more specific we will be doing “FGB”!
BBQ and beverages will also be provided from the one and only C&J’s BBQ.
Where: Where else, but Black Box!
When: September 25th @ 11:30am – 2:00pm
Why: Because it’s fun!
Cost: $10
9.22.2010
Sleep in! No 6am!
5 Rounds
100m Sprint
20 Over head Wt. Lunges
15 Box Jumps
Make note: “Fight Gone Bad” Year 5!
Who: You and your friends and your family… whoever you want to hangout with, that’s who!
What: Ya heard right, we will be doing a Saturday workout. To be more specific we will be doing “FGB”!
BBQ and beverages will also be provided from the one and only C&J’s BBQ.
Where: Where else, but Black Box!
When: September 25th @ 11:30am – 2:00pm
Why: Because it’s fun!
Cost: $10
09.21.2010
Make note: “Fight Gone Bad” Year 5!
Who: You and your friends and your family… whoever you want to hangout with, that’s who!
What: Ya heard right, we will be doing a Saturday workout. To be more specific we will be doing “FGB”!
BBQ and beverages will also be provided from the one and only C&J’s BBQ.
Where: Where else, but Black Box!
When: September 25th @ 11:30am – 2:00pm
Why: Because it’s fun!
Cost: $10
Front Squat Testing
Followed by,
weighted plank
x2
09.20.2010
Make note: “Fight Gone Bad” Year 5!
Who: You and your friends and your family… whoever you want to hangout with, that’s who!
What: Ya heard right, we will be doing a Saturday workout. To be more specific we will be doing “FGB”!
BBQ and beverages will also be provided from the one and only C&J’s BBQ.
Where: Where else, but Black Box!
When: September 25th @ 11:30am – 2:00pm
Why: Because it’s fun!
Cost: $10
Snatch Practice
Followed by,
75 Burpees
9.17.2010
Tell your friends! We will start our next On-Ramp the first week of October!
Email Jordan@crosssfitatm.com to get signed up!
Make note: “Fight Gone Bad” Year 5!
Who: You and your friends and your family… whoever you want to hangout with, that’s who!
What: Ya heard right, we will be doing a Saturday workout. To be more specific we will be doing “FGB”!
BBQ and beverages will also be provided from the one and only C&J’s BBQ.
Where: Where else, but Black Box!
When: September 25th @ 11:30am – 2:00pm
Why: Because it’s fun!
Cost: $10
Training for today:
5 Rounds
5 Power Cleans
10 Burpees
25 Sit Ups
09.15.2010
Sleep in- We are closed for the AM.
We will see you in the PM!
Hand Stand Push Ups
3x Max
Followed by,
2k Row
We are back to regular class schedule – 9.13.10
Max Clean & Jerk
Followed by
10 Turkish Get-Ups
50 Double Unders
8 TGU
40 DU
6 TGU
30 DU
4 TGU
20 DU
2 TGU
10 DU
If you can’t make it to the gym please post your time to comments
Friday 9.10.10 – Gym closed for the afternoon (ONLY 6am)
Happy Friday Everyone
“Kelly”
5 rounds for time
400m run
30 wall ball
30 box jumps
Enjoy!
09.09.2010
Cute Boys and Kittens, what more could you ask for in a workout program?
Find it all here at Black Box!
Split Jerk
5×3
Followed by,
5 Rounds
40 Seconds Double Unders
20 Seconds of Rest
9.8.10
Hang Snatch
6 x 2
followed by
3 rounds
2o – one arm kb snatch
100m sprint
——————————————————————————–
Wednesday – 6am, 4:30pm, 5:30pm
Thursday – Normal
Friday – 6am only
——————————————————————————————–
Up coming events:
Fight Gone Bad Party
Beer, BBQ, FGB
Sept. 25th
Time – TBA
Cost: TBA
9.7.10
“FRAN”
21-15-9
Thrusters
Pull Ups
Enjoy!
This week only:
Tuesday – Normal
Wednesday – 6am, 4:30pm, 5:30pm
Thursday – Normal
Friday – 6am only
Up coming events:
Fight Gone Bad Party
Beer, BBQ, FGB
Sept. 25th
Time – TBA
Cost: TBA
