CrossFit is, quite simply, a sport-the "sport of fitness." We've learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

Wednesday, December 31, 2008

Amber is back after two months MIA!

Workout of the Day

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Last time we checked we had a slight lead, but now they no longer show the standings.  Help us pull this oen out.  Vote for us in the Best Gym Poll

New Year's Schedule

Today, Wed, Dec 31, 6-11 AM & 4-7 PM
Tomorrow, Thu, Jan 1, Resolution Workout (Team Workout) at 12 noon.  Doors open at 11:30 AM.  Close at 2 PM
Fri, Jan 2, Return To Normal Hours

Should you exercise when you have a cold?

Tuesday, December 30, 2008

Laura T., Jr.

Workout of the Day

Make up Day:  Make up a missed workout.  Make up your own workout.  Or try this one:

For time:

75 Overhead Squats (75#/55#)

Vote for us in the Best Gym Poll

Is the global warming debate over?  Not unless it's a religious belief.  Artic sea ice expanded over the last year.  Average atmospheric temperature in the lower troposphere has been declining for 5 years.   Whatever Happened to Global Warming?

New Year's Schedule

Wed, Dec 31, 6-11 AM & 4-7 PM
Thu, Jan 1 Resolution Workout (Team Workout) at 12 noon.  Hair of the dog to follow.
Fri, Jan 2 Normal Hours

Monday, December 29, 2008

Construction work and workouts continue side by side for a few more days.

Workout of the Day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Hollywood elites celebrate the life of a murderous psychopath.

Sunday, December 28, 2009

We keep our gym very cool so that no one gets sweaty.

Workout of the Day

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Liberals are only liberal with other people's money.

Great website on dog traning, Smart Dog University.

Saturday, December 27, 2008

 Alli A. paid us a visit Fri.  She and Tim are adapting well to rural life in eastern N.C.

Workout of the Day

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

 

Friday, December 26, 2008

Clay & Margaret at their recent wedding.

Today we have reduced hours: 9 AM to 12 noon only.

Workout of the Day

Make Up Day:  Make up a missed workout.  Make up your own workout.  Or try this one:

10 Rounds of:

1 Power Snatch followed immediately by 5 Overhead Squats.

Rest as needed (2-3 minutes) between rounds.  Start light & add weight as you go along.

Amber T's new puppy is shown below.  He needs a name.

We'll have to get a new sign: "Beware of Dog:  He's very sarcastic"

Check out this site: radio.com

And read this, "Christmas 1919" by Hans Von Spakowsky. Hans is a local boy, as nice a person as you could ever meet.  Evil doers in Congress blocked his appointment to the Federal Election Commission because he favored voter identification. 

Dan's brother does his best imitation of James Brown, the Godfather of Soul, in an interview with the Atlanta Journal-Constitution.

Wednesday, December 24, 2008

He's so cool he sweats snowflakes in June.

Workout of the Day

Back Squat 5-5-5-5-5 reps

Post loads to comments

Reduced Holiday Hours

Today, Dec 24: 6-9 AM
Thu, Dec 25: Closed
Fri, Dec 26: 9-12 noon

Vote for us in the Best Gym Poll.

Tuesday, December 23, 2008

Chandler's Olympic Lifting classes will return in January.  3 hour seminars on the 1st Saturday of each month, and 1 hour classes Mondays & Wednesdays at 7 PM. 

Workout of the Day   

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Vote for us in the Best Gym Poll.

Holiday Hours

Wed, Dec 24: 6-9 AM
Thu, Dec 25: Closed
Fri, Dec 26: 9-12 noon

Monday, December 22, 2008

Margaret learns that 800m intervals are much harder than jogging.

Workout of the Day

Make Up Day:  Make up a missed workout.  Make up your own workout.  Or try this one:

Overhead Squat
3-3-3-3-3-3-3

If strength is the productive application of force instead of merely the ability to generate force, then who is the strongest in this overhead squat video.

Our friends at CrossFit North Atlanta put a whuppin' on us yesterday in flag football, 27-18.  But we had a ton of fun, and everyone wants repeats on a regular basis.  Thanks to Travis and his gang for setting this up.

Vote for us in the Best Gym Poll.

Holiday Hours

Wed, Dec 24: 6-9 AM
Thu, Dec 25: Closed
Fri, Dec 26: 9-12 noon

Sunday, December 21, 2008

Sweat Angel

Workout of the Day

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Vote for us in the Best Gym Poll.  It's now a dead heat for 1st place.

The game's afoot, Dec 21, @ 2:00 PM.  Once more into the breach dear friends.  7 on 7 Coed flag football.  Location is Tanyard Creek Park on Collier Rd.  Beer!  Food! Fun!

More details.

Map.  Off Collier between Peachtree and Northside.  Park on Wathlall Dr., off Collier, and walk down the hill.