WOD

M&B

Workout of the Day

4 rounds:
400 Meter Run
4 Muscle-Ups
40 Double-Unders

RowingRace

Workout of the Day

AMRAP 15 minutes:
1 Rope Climb
7 Dumbbell Thrusters (45’s/30’s)
15 Calorie Row

Happy Faces

Happy Faces


Workout of the Day

1000 Meter Run
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Burpees

Casino Night Crew

Workout of the Day

AMRAP 8 minutes:
3 Power Cleans (135/95)
3 Calorie Row
6 Power Cleans (135/95),
6 Calorie Row
9 Power Cleans (135/95)
9 Calorie Row 12 Power Cleans (135/95)
12 Calorie Row Continue pattern, adding 3 reps each round, until time is called.

Snatch balance without the dip with Coach Burgener – [video]

2014-10-2111964

Workout of the Day

750 Meter Row
150 Double-Unders
1 Mile Run
150 Double-Unders
750 Meter Row

Are Elite Athletes Training Like Grok?, Marks Daily Apple

2014-10-2111969

Workout of the Day

Teams of 2
40-30-20-10 Power Snatch (95/65)
Box Jump Overs (24/20)
40-30-20-10 Overhead Squats (95/65)
Toes to Bar
40-30-20-10 Wallballs (20/14)
Burpees

Snatch Balance Day

Snatch Balance Day


Workout of the Day

For Time:
10-8-6-4-2 Clean and Jerk (135/95)
After each set, complete 2 Rounds:
5 Pull-Ups
10 Pushups
15 Air Squats

Mike G. administers 1st Aid with the Magic Sponge

Mike G. administers 1st Aid with the Magic Sponge

 

Workout of the Day

3 rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Tonight is Casino Night, a celebration of our incredible community, and this year it also serves as a send off party for Mike, Bethanie, & Lucy G.  We will miss them terribly.  CF ATL would not be what it is today without their incredible contributions.  The photo above is from 2007 at the first commercial space we occupied, back when no one had heard of CrossFit.  1400 sq feet, three parking spaces, no business license, one bathroom/sauna.  Many great memories, not least Bethanie falling off the pull-up bar and breaking something in her arm during her 1st week, then showing up about 5 days later to work out wearing a cast, always bringing with her that distinctive smile and laugh.  

May the road rise up to meet you.
May the wind always be at your back.
May the sun shine warm upon your face,
and rains fall soft upon your fields.
And until we meet again,
May God hold you in the palm of His hand.

 

Up Against The Wall

Up Against The Wall

 

Workout of the Day

For Time:
15 Power Snatches (95/65)
100 Double-Unders
12 Power Snatches (115/80)
100 Double-Unders
9 Power Snatches (135/95)
100 Double-Unders
6 Power Snatches (155/105)

Squat Fix: Falling Backward” – CrossFit Journal [article]

Casino Night is tomorrow!

Casino Night Committee In Secret Session

Casino Night Committee In Secret Session


Workout of the Day

Before the workout spend 15-20 on mobility drills/stretching.

On the Minute x 20 
Odd Minutes – 3 Snatch Balance (95/65)
Even Minutes – 5 Ring Dips

The Not-So-Sweet Relief: How The Soda Industry Is Influencing Medical Organizations” by Richard Bruno and Kevin Burns, The Equation.


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