If you’re a cyclist, be sure to lift weights.

1974 Delta Drive
Gainesville, GA 30501
678 316 3043

Intro to Pose Running:CrossFit NEGA, 10:00 AM Saturday, Feb 6th. Video Analysis and Drills to help you run efficiently and injury free.


CrossFit Methods with Indoor Cycling every Thursday at the new Fit2Tri Shop on Thompson Bridge Road. $10.00 per class, 7:00PM. Bring your bicycle, trainer, water, towel and exercise pad.

Swim with CrossFit at Brenau University, Sundays at 3:00PM. Cost $10.00 per person paid at the pool.


Brenau Swim Club Memberships are available for as little as $12.50 per month or $150.00 per year. Brenau U is set up for CrossFit with pull up bars plyo boxes, free weights, rowers, etc.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.