COME ONE, COME ALL…Surprise WOD Saturday @ 9:00am!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD
The post Sat free/trial/team WOD 10/1/16 appeared first on CrossFit Iconz Snellville Voted Best of Gwinnett | CrossFitIconz.com.
Saturday October 1st, 2016
A. Front squat, build to a tough double
For time w/a partner*:
200 wall balls
150 row calories
100 bike calories
50 burpee box jumps, 24/20
*Split all reps as desired. Must go in order.
Essentials: A. Mobility Seated Straddle x 2min Bound Angle x 2min Lizard Right x 2min Lizard Left x 2min Puppy Dog x 2min B. Teams Of 3-4 People 20min AMRAP Burpee x 10 Deadlift x 15 Sit Up x 20 Rest...
Here's what's been going on at the gym this week!
-We had a killer workout at Dobbins Air Force Base!
-Tactical Strength Challenge – Tomorrow! Can’t wait to see PRs and Feats of Strength all morning! Weigh-ins at 9. Lifting starts at 10. 9:30 class is cancelled.
- Level 1/2 test October 3rd & level 3 test is October 8th (Last level 3 test of 2016!!!)
- Its that time of the year again... Gobble jog! Early bird registration ends tomorrow. We'd love to see you all there!
I just wanted to say a big thank you to coaches Christine and Becky for all the effort they put into the 4-week gymnastics class. It was incredibly helpful and was tailored to all skill levels.
I noticed a big improvement this week with Monday's C2B pull-up workout and today's muscle ups!
If the classes come back again, I'd highly recommend them to everyone.
And lastly, thanks to Sean and Eric for continuing to expand our offering. It's much appreciated.
Join us Oct 4th at 8:15 pm to do Week 2 of the Team Series. The first week was a blast and would love more company if you are interested. Here is the link to sign up: https://goo.gl/forms/b4cgfFmvWojANhTr1
#CrossFitTysonsCorner #CrossFit #TeamSeries CFTCBunsAndGuns
Part I: 10 min alternating EMOM-
-On the EVENS: 30 seconds of handstand holds OR 30ft-50ft handstand walk
-On the ODDS: 20-40 double unders, OR 5 triple unders
Part II: 5 rounds for time-
-15 wall ball shots (20/14)
-15 KB Swings (53/35)
*20 minute time cap*
Happy Thursday everyone. We'd like to remind our unlimited members of our "being a friend" promotion. If you have a monthly unlimited membership and you get a friend that's never been to our gym before to also sign up for an unlimited membership, you get your next month for FREE! This can't be combined with any other deal. Please email us if you have any questions. We hope you're having a good week!
Want a more personalized plan? Some of our private clients have very detailed goals while others want a great workout with their needs in mind that will keep them healthy and fit as the journey through life. Let's talk if you are ready to focus on your fitness. We have a few times left at private home garages and at our larger facility. #makefithappen #bemorehuman #roanokeva
A.Power Clean and Jerk 7x3+1 @ 70%B.AMRAP in 1030 Double Unders10 Handstand Pushups- rest 2 minutesAMRAP in 10Row for Cals (30 / 20)20 KB Swing - AHAPOpen Brickhouse Performance to see your calculated weights
A fun challenge on the ERG, 15 calories men, 12 cal women. Murphy with :17, Casey and Aubrey with :24, Mark with 8 intervals at :21 or under!!!
#flywheelspinning #concept2 #teamredline @joysticksandbarbells
How about those TEENS?! We've been getting 12-15 every Monday and Wednesday nights, motivating stuff!!!
1:00 max calories row
1:00 max double-unders
#cfotsportsperformance #2016gainz #lifegoals
We all want to make gains in the gym ... right? You're consistent, you show up and work hard, you eat well but what about your sleep? Sleep may be one of the most valuable recovery agents out there. Check out these tips for better sleep.
Shirt says it all "burpees? Yeah, no I thought you said slurpees" Not sure if no one showed up because their legs are still sore from Monday or people just didn't want to do burpees...
#crossfit #crossfitprime #burpees #slurpees #samesame #thesesuck #atleastitsnotthrusters #waittilldoublepushupburpees #gamechanger