Thursday, August 16, 2012

2012-08-067438Benji thinks the fat bar is funny.

Notice: We are closed most normal hours this weekend while hosting a CrossFit Coach's Prep Course.  We will have 7 AM classes on Sat. & Sun., as well as the 6 PM class Sun.  CrossFit Atlanta Games at Tanyard Creek Park at 10 AM under direction of JHo, and CF Kids workout, also at Tanyard Creek at 8 AM & 8:30 AM

Workout of the Day

Before Class or In Warm up:
Total 2 minutes hanging from pull-up bar in hollow body position.  THUMB AROUND THE BAR!

10 sets of 2: Push Press & Push Jerk.  (do a push press then a push jerk, then repeat)
Rest 1 minute between each set

4 rounds for time:
50 air squats
5 bar muscle ups
5 box jumps 40"
500m row



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