Friday – July 29, 2016

Posted: July 28, 2016 by CrossFit NE Georgia in Workouts

CrossFit NEGA – CrossFit

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Metcon

Metcon (Time)

21-15-9-3

Good Mornings (Bar or Banded)

Handstand Walk
Remix:

21-15-9-3

Good Mornings

4-3-2-1

Wall Walks

Cash-Out

Plank Hold (Weighted Planks )

Time to Stretch!

Hold 1-2 minutes in each stretch

* Seated Quad

* Frog Pose (Groin Stretch)

* Pigeon Stretch

RESPECT

Posted: July 28, 2016 by CrossFit NE Georgia in Workouts
"When you are feeling impatient, remember that God's timing is always perfect!" - Closer to God Each Day Devotional

“When you are feeling impatient, remember that God’s timing is always perfect!” – Closer to God Each Day Devotional

It’s That Time Again – SHOWDOWN TIME!!

Posted: July 28, 2016 by CrossFit NE Georgia in Workouts

IMG_4203

Sign up at:

https://www.regonline.com/Register/Checkin.aspx?EventID=1844710

31 Heroes – August 6th

Posted: July 28, 2016 by CrossFit NE Georgia in Workouts

This years event will be on Saturday August 6th, 2016 which is the 5 Year Memorial of the loss of the 31Heroes on Extortion 17.
*31 Heroes WOD will be the WOD during Open Gym on Saturday, August 6th 8:00-10:00am*

31Hereos are excited to announce their 6th Year of putting on The 31Hereos WOD!  Through your support they have been able to provide more than $1.6M dollars to veterans, their families and veteran assitance programs.  It is incredible to think of how much we have grown and where we are headed.

NO REGISTRATION.  This will be fundraising only and that is how you will get that kick ass T shirt.

We pick you!

You’ve been invited to join CrossFit NE Georgia! Come fundraise with us as we work together to support 31Heroes Project and a truly awesome cause.

Let’s make it happen!

team-work [teem-wurk] noun
1. A cooperative or coordinated effort on the part of a group of persons acting together as a team or in the interest of a common cause.

Copy & paste this link into your web browser: https://www.classy.org/fundraise/team?ftid=84401

 

Thursday – July 28, 2016

Posted: July 27, 2016 by CrossFit NE Georgia in Workouts


CrossFit NEGA – CrossFit

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Weightlifting

Bent Over Row (5×5)

Metcon

Metcon (Time)

5 Rounds for Time:

7 Push Jerks

10 Front Squats

3 Muscle Ups
Remix:

5 Rounds for Time:

5 Jerks

8 Front Squats

6 Pull Ups

6 Dips

S.W.E.A.T

Posted: July 27, 2016 by CrossFit NE Georgia in Workouts
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GOOD THINGS COME TO THOSE WHO SWEAT!

Wednesday – July 27, 2016

Posted: July 26, 2016 by CrossFit NE Georgia in Workouts


CrossFit NEGA – CrossFit

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Weightlifting

Bench Press (10-8-6-4-2)

Metcon

Metcon (Time)

3 Rounds for Time:

Row 250m

25 KBS #55/#35

Run 200m
Remix:

3 Rounds for Time:

200m Row

15 KBS

Run 100m

“CrossFit is a way of life…”

Posted: July 26, 2016 by CrossFit NE Georgia in Workouts
"Yesterday is history, Tomorrow is a mystery. Today is a gift from God." - Closer to God Each Day Devotional

“Yesterday is history, Tomorrow is a mystery. Today is a gift from God.” – Closer to God Each Day Devotional

Tuesday – July 26, 2016

Posted: July 25, 2016 by CrossFit NE Georgia in Workouts


CrossFit NEGA – CrossFit

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Warm-up

Coaches Choice = Mobility😉

Metcon

Metcon (Time)

For Time:

30 Clean & Jerks #135/#95 (or 60% of 1RM)

Run 800m HILL

5 Rope Climbs

Run 400m

100 Air Squats
Remix:

15 Clean & Jerks

Run 400m

5 Modified Rope Climbs

Run 200m

40 Air Squats

Cash-Out

Metcon (No Measure)

20 Turkish Get-Ups

Be That Girl!

Posted: July 25, 2016 by CrossFit NE Georgia in Workouts
"When God seeks to promote someone, He chooses a person after His own heart." -Closer to God Each Day Devotional

“When God seeks to promote someone, He chooses a person after His own heart.” -Closer to God Each Day Devotional