New Record set at CFNEGA!

I finally got a chance to teach Laura’s 9:15 class…  Today was a NEW RECORD for the longest prep time  taken prior to a WOD for this group! Poor John Pope had his barbell locked and loaded , D’ball ready, and Kettle Bell ready to swing. John had to do his warm up all over again as we got the ladies ready for the WOD…..Just kidding, I really miss this group and I since I do not get to visit with them often I appreciate their strength gains and enthusiasm for CrossFit. Great Work Ladies and I really miss working out with you!   Jack

Brinkley, Great first WOD!

Brinkley, Great first WOD!

Brinkley's Mom, Sherri

Brinkley's Mom, Sherri

WOD: 5 Thrusters, 7 Kettle Bell Swings, 9 Medicine Ball Cleans   AMRAP (as many rounds as possible) in 18 minutes

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July 9, 2009
Categories: Workouts . . Author: CrossFit NE Georgia

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  • Current Events

    Swim Lessons and Tri Coaching Available - contact Jack Haire.




    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.


    Masters Swimming. Every M, W, F at 6:00 -7:00 AM. Brenau University. $60.00 per month. Contact Jack, or Coach Blaire Bachman at BU for details.


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    Indoor Rowing Regatta FEB 4, 2011. Plus Swim, Row, Run Triathlon.
    The event will be hosted by North Georgia Rowing Academy & Riverside Military Academy's rowing team. Specific time TBD. There will be both a regular erg sprints and a new event called a Triathrow. The regular erg sprints will have 1k Masters (age 21+), 2k Open (any age, any weight), and 2k Lightweight (>160lbs for men, >130 lbs for women, any age). The Triathrow will be a 500m swim, 5k erg and 5k run and can be done individually or as a team.

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    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.
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