WOD: 3 rounds for time:
Run 800 or box jump 21x
thruster (95# men/65# women)x21
kettlebell 1.5 pood x21
pullups x21
Doug came in first doing the workout as prescribed with box jumps and 95# thrusters and 21″ box jumps. The mothership crossfit.com had the 800 run as the only option and David was the stud muffin who chose [...]
FRIDAY, JUNE 27,2008 9:15 and 12 NOON
WEDNESDAY JUNE, 26, 2008 6:00 P.M.
WOD: “NANCY” 5 ROUNDS FOR TIME
400 METER RUN
OVERHEAD SQUAT (MEN 95#/WOMEN 65#)
Great runners in this class. Very fast times, some finished in 15 min. None were close to Emily’s form or weight from 6:00a.m. Took some pics to show form and depth of squat. Maria showing so much improvement in [...]
JUNE 26, 2008 WEDNESDAY 9:15 A.M.
WOD “NANCY” 5 ROUNDS FOR TIME
RUN 400 METERS
OVERHEAD SQUAT 15X (MEN 95#/WOMEN65#)
Emily from 6:00 beats all today in our “Nancy” benchmark workout. She was the closest to the prescribed weight (50#) and performed the entire workout with the best form (full depth squat and 400 meter runs. Her time was 17:46. Some went [...]
Commando Krav Maga Comes to CrossFit NEGA
The Most Devasting Israeli Fighting System
will be on display for a complimentary class on Tuesday night, July 8th at 6:00PM. The public is welcome to learn and particpate in a introductory class by Level 2 Instructor Mark Wilkes. With Krav Maga you’ll learn to defeat attackers (even multiple attackers) armed with knives, guns, bottles, sticks, [...]
Monday “Splitting Haire”
400 Run, 30 X Squat Clean with Split Jerk, 400 Run. Times ranges from 12:28 to 19:08. This was the morining and lunch class. (Billy, Seth, John, Dana, and Katie)
The Evening Class did our Saturday Team Workout. Partners split up the following working one at a time and partner assisted pull ups when necessary: 3 [...]
All Comers Track Tonight at Flowery Branch High
Starts at 6:30PM (Tuesday) Visit the Page Tab above in the Main Menu for details. Come check it out.
Monday “Frelen” Workout
So far Karson’s class at 9:15AM and Jack’s 12:00PM and 6:00PM have knocked out “Frelen”. Our classes accomplished a nice warm up of tire flips to a tire carry back to a tire flip. ”Frelen” is the documented Work Out of the Week - GET IT DONE, AND DOCUMENT YOUR TIME for your chart.
Check out the progress [...]
Laura Competes at CF N. Atlanta “Grinder”
Laura represented CF NEGA in the Atlanta Affiliate Challenge Saturday at CrossFit North Atlanta. Over 250 trainers, clients, and other fitness enthusiasts participated. Laura finished 2nd in the women’s trainers division. More pics and details from the event to follow when Laura gets back from out of town. Laura did say our clients would have [...]
Happy Father’s Day
Happy Fathers Day to all of the Dad’s. My father and I had a decent relationship and more importantly I respected him. I respected his work ethic, attention to detail and communication skills. He could speak well in public and was comfortable doing so. He believed in the importance of listening and looking who you were talking [...]
Friday 9:15 AM
WOD: “Michael”
3 Rounds of Run 800 > 50 Back Extensions > 50 Sit Ups
3 Ladies and 1 guy pushed through some high outdoor temps to get this WOD done in 24-30 minutes. Maria and Cindy (CF Mom’s) chased Katie V (N GA College soon to be XC runner) in the 800’s. I could tell by [...]
