Monday – March 30, 2015

Posted: March 29, 2015 by CrossFit NE Georgia in Workouts

Last Call

Weightlifting
Push Press (2RM)
Metcon
The Chief
(AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

****We are doing “The Chief” with Power Snatches #95/#65 (not Power Cleans)***

CommunityDay

Meet and Greet

Saturday – March 28, 2015

Posted: March 27, 2015 by CrossFit NE Georgia in Workouts

Saturday Open Gym

 

Friday – March 27, 2015

Posted: March 26, 2015 by CrossFit NE Georgia in Workouts

 15.5

OPEN WOD 15.5
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
CrossFit Games Open 15.5 Masters 55+ (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
CrossFit Games Open 15.5 Masters 55+ Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 45# / 35#
21 Calorie Row
21 Thrusters, 45# / 35#
15 Calorie Row
15 Thrusters, 45# / 35#
9 Calorie Row
9 Thrusters, 45# / 35#

***Back Squat after Open WOD if it doesn’t interfere and the Open WOD is not packed with squats***
An alternative WOD is listed for those that completed the WOD Thursday night and/or for those planning to complete the WOD over the weekend

Weightlifting

Back Squat
5 x 85%
3 x 90%
1+ x 95%
Metcon (Time)
10 Round for Time:
100m Sprint
10 KBS #53/#35
5 Goblet Squats (w/ the same KB)

Thursday – March 26, 2015

Posted: March 25, 2015 by CrossFit NE Georgia in Workouts
Sign up at https://runsignup.com/CorporateTeams/crossfitnega

Chamber Chase is TODAY!!!

Ellary
Metcon (AMRAP – Reps)
10 Min. Ladder

1 Strict Pull-Up –> 2 Hand Release Push-Ups
2 Strict Pull-Ups –> 4 Hand Release Push-Ups
3 Strict Pull-Ups –> 6 Hand Release Push-Ups
…… etc

Metcon (No Measure)
TABATA!
(Pick 3 Core Movements)
***8 Rounds at each movement (20 seconds of work….10 seconds rest)***

*Light Slam Ball
*Back Ext or Good Mornings
***Battle Ropes :-)
*Hanging Knee Raises
*Toes 2 Bar or K2E
*Plank Holds
****Sledge Hammer :-)

15.5 Open WOD

Wednesday – March 25, 2015

Posted: March 24, 2015 by CrossFit NE Georgia in Workouts

DB Squat Clean Group

Weightlifting
Deadlift
5 x 80%
3 x 85%
1+ x 95%
Metcon (Time)
10 –> 1
Bar Facing Burpees
Shoulder to Overhead 65% of 1RM on Jerk

(10 Bar Facing Burpees, 10 S2OH, 9 Bar Facing Burpees, 9 S2OH… 1 Bar Facing Burpee, 1 S2OH)
No racks!
Sign up at https://runsignup.com/CorporateTeams/crossfitnega

THIS THURSDAY! Come out to Riverside Military Academy and support our runners!

Tuesday – March 24, 2015

Posted: March 23, 2015 by CrossFit NE Georgia in Workouts

Glory Clean and Jerk

Metcon (AMRAP – Rounds and Reps)
14 min. AMRAP

15 Hang Power Snatches #75/#55
25 AbMat Sit-Ups
35 Air Squats

Weightlifting
Power Snatch (1RM)
For the remainder of class work on a heavy single.

Friends of Britlyn & Kolbi Lee Fundraiser

Posted: March 23, 2015 by CrossFit NE Georgia in Announcements

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Join us April 18th, 2015 from 1-4 pm lakeside at Pig Tales Bar & Cue Flowery Branch.

Food, Drinks, Entertainment, Silent Auction, Face Painting, Canoe Raffle, CrossFit Competition with CrossFit NE Georgia and more!

Help us raise funds for these two very special girls. Britlyn is raising money for a service dog and seating/mobility equipment.

Kolbi Lee is raising money for seating and mobility equipment.

CrossFit NE Georgia Competition
Individual Event
1 WOD
$10 per athlete
(all proceeds go to Britlyn & Kolbi Lee)
Divisions: RX, Scaled, & Kids

We hope that you “Grace” us with your presence on Saturday, April 18th. Join us for food, drinks, & entertainment. We hope that you are not too TIREd. Hopefully you will not BURP your lunch up after the WOD. 

Click on Britlyn & Kolbi Lee’s picture to register for the event. We will also have registration the day of the event.

Link not working?

  • Go to Membership Options (at the top of page)
  • Scroll down and click on Click this link for pricing and to register for a class
  • Click on Sessions
  • Click on Britlyn & Kolbi Lee Fundraiser
  • Enter start date 04/18/2015  & click Next
  • Follow the online instructions to proceed

Still having problems registering? Email kelly@crossfitnega.com with your NAME, what division you are competing in.

Chamber Chase THIS Thursday! Join our team!

Posted: March 22, 2015 by CrossFit NE Georgia in Announcements

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Click the link below to join our team!

https://runsignup.com/CorporateTeams/crossfitnega

No 6:00pm or 7:00pm class on Thursday, March 26th

Monday – March 23, 2015

Posted: March 22, 2015 by CrossFit NE Georgia in Workouts
Jenn KBS
Weightlifting
Shoulder Press 
5 x 85%
3 x 90%
1+ x 95%
Metcon (Time)
5 Rounds:
12 Pullups
DB Farmers Carry 100m
7 Squat Clean Thrusters with same DB
DB Farmers Carry 100m


Start at the pullup bar. Farmers Carry out about 100 meters. Stop there

and do the Squat Clean Thrusters. Carry Back to Pullup bars and repeat***Put your weight in comment box***

Remix:
5 Rounds
6 Pull-Ups or Ring Rows
DB Farmers Carry 100m
4 DB Squat Clean Thrusters
DB Farmers Carry 100m 

Sunday – March 22, 2015

Posted: March 21, 2015 by CrossFit NE Georgia in Workouts

Open Gym
3:30pm – 5:00pm