CrossFit For Life

SUNDAY -

6:45 am - Tammy leads a group ride.

Three wrestling champs - Jonathan (Bronze), Nic (Gold) & Parker (Silver).

SATURDAY -

GYM CLOSED -

GONE TO A WRESTLING TOURNAMENT

Please consider the 5k at West Forsyth High School @ 8:00 am

 http://www.wftfxc.com/

Sunday - Tammy's group ride @ 6:45am

FRIDAY - 6:00-7:00AM, 9:15-10:15AM, 4:00-7:00PM

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

GYM CLOSED SATURDAY - 5K RUN - WEST FORSYTH HIGH SCHOOL @ 8:00AM

THURSDAY -

WOD

As many rounds as possible in 15 mins.

3 power snatches (75% of 1RM)

6 pull-ups

12 push-ups

18 box jumps - 20"

plus...

indoor cycling @ 5:00am

kettlebells @ 6:00am, 4:00pm, 5:00pm & 6:00pm

SATURDAY - GYM WILL BE CLOSED

Please consider the West Forsyth Wolverine 5K @ 8:00am

supporting their cross country team.

www.wftfxc.com

WEDNESDAY - 6:00am, 9:15am, 4:00-7:00pm

For time....

15 Clean and Jerks 155 lbs
5 Handstand Push Ups
10 Clean and Jerks 155 lbs
10 Handstand Push Ups
5 Clean and Jerks 155 lbs
15 Handstand Push Ups

TUESDAY -

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

plus...

indoor cycling @ 5:00am

kettlebells @ 6:00am, 4:00pm, 5:00pm & 6:00pm

 Michael & Gabe and the North GA Falcons play for the State Championship next Saturday night!

MONDAY - 6:00-6:45AM, 9:15-10:15AM & 4:00-7:00PM

5K RUN

or

4 rounds for time

500m row or 400m run

40 squats

30 mountain climbers

20 pull-ups

10 burpees

SATURDAY -

Special Olympics 5K @ 8:00 am - The Avenues

Gym Closed

SUNDAY -

Tammy will lead a ride from the gym @ 6:45am

FRIDAY - 6:00am, 9:15am, 4:00-7:00pm

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Saturday - I'm gone to a certification - Gym closed -

Please join or group running the Special Olympics 5k from the Avenues @ 8:00 am

 

THURSDAY

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

plus....

5:00 am - indoor cycling

Kettlebells - 6:00 am, 4:00 pm, 5:00 pm, 6:00 pm 

Never trust a man hole cover!!!!!