30 June 16

lauren front rack
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4th of July Schedule: Friday 1 July – Normal Schedule | Saturday 2 July – 10AM CrossFit & 11AM Barbell Club | Monday 4 July – 9AM-11AM CFSS Decathalon at B-CC High School Track

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17 year old Jeison Lopez (77kg, COL) 156kg/344# Youth World Record Snatch (Video)
 
The Science Is In: Exercise Won’t Help You Lose Much Weight
 
Seasoned Southern Fried Chicken
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WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

4-5 Rounds:
150m Row
7 Dumbbell Thrusters
200m Run
7 Dumbbell Push Press
 
-Rest 1 minute between rounds –
 

LII Strength:

EZ Strength
 

LII Conditioning:

4-5 Rounds:
14 2KB Cleans
7 2KB Thrusters
250m Row
100m Goblet Rack Walk
 
Rx: M – 20kg/32kg | F – 12kg/24kg
 

29 June 16

june '16 elements grads

New Elements grads Ramiro, Erick, Katie, Halima, Celia, Zjhane, Tara, and Ben: official bell’ swinging, sled pushing, studs! Great job, guys!

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4th of July Schedule: Friday 1 July – Normal Schedule | Saturday 2 July – 10AM CrossFit & 11AM Barbell Club | Monday 4 July – 9AM-11AM CFSS Decathalon at B-CC High School Track

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16 year old CJ Cummings (69kg, USA) 180kg/396# Youth World Record Clean & Jerk (Video)
 
Making Time for Healthy Eating
 
Mango Ahi Tuna Poke Avocado Bowls
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WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

8-10 Rounds:
5 Push Ups / Ring Rows
7 2KB Deadlifts
9 Ball Slams
 
-200m Run every 2 rounds completed-
 

LII Strength:

Power Clean + Front Squat + Push Jerk
2+1+1 | 5 working sets
 

LII Conditioning:

For time:
Buy-in: 400m Run
6 Rounds:
5 Deadlifts
7 Push Ups
9 Ball Slams
Cash-out: 400m Run
 
Rx (mandatory): M – 185#/35# | F – 123#/25#
 

28 June 16

Marcos C+J
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4th of July Schedule: Friday 1 July – Normal Schedule | Saturday 2 July – 10AM CrossFit & 11AM Barbell Club | Monday 4 July – 9AM-11AM CFSS Decathalon at B-CC High School Track

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70+ Class at CrossFit Rebels (Video)
 
Want to Optimize Your Life? Learn How to Manage Time
 
Hawaiian Chia Pudding
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 12 minutes:
75 Single Unders
25 Air Squats
7 Hang DB Snatches / arm
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
50 Double Unders
25 Air Squats
10 Dumbbell Snatches (alternating)
 
Rx: M – 50DB | F – 35DB
 

4th of July 2016 Class Schedule

 
U-S-A! U-S-A! USA! With Independence day rapidly approaching, here’s a heads up on the CFSS 4th of July weekend schedule so you can plan your training accordingly.
 

Friday 1 July – Normal Schedule
Saturday 2 July – 10AM CrossFit / 11AM Barbell Club
Monday 4 July – 9AM-11AM CFSS Decathalon at B-CC High School Track

 
Click here for directions to B-CC
 
Monday’s workout is inspired by a combination of a grade school field day and the decathlon, with 10 varied events testing a broad range of athletic abilities such as speed, coordination, endurance, grip strength, etc. Just like CrossFit, everything we do will be scalable for all ability levels. This will be a fun change of pace workout from our usual lifting and conditioning in the gym while still keeping our usual competitive spirit.
 
If you are in town on Monday, we highly encourage you to join us at the track and get your workout on prior to the inevitable onslaught of backyard barbecuing and day drinking. Hope to see you all then!
 

27 June 16

jd + lukas at coffee's gym

Never home, but always repine’: Josh and Lukas at Coffee’s Gym in Marietta, GA!

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4th of July Schedule: Friday 1 July – Normal Schedule | Saturday 2 July – 10AM CrossFit & 11AM Barbell Club | Monday 4 July – 9AM-11AM CFSS Decathalon at B-CC High School Track

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Ride Along: Cain Velasquez on Learning to Fight and Brown Pride (Video)
 
Hardening Yourself Against the Physical and Psychological Toll of Entrepreneurship
 
Dirty Blondies
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

Alternating EMOM 12 minutes:
odd) 25 KB Swings
even) 10 Dumbbell Thrusters
 

LII Strength:

Overhead Squats
4×6 reps
 

LII Conditioning:

Alternating EMOM 12 minutes:
odd) 6 Toes to Bar + 6 Barbell Push Press
even) 30 Kettlebell Swings
 
-If you are unable to complete a T2B/Push Press Interval, the workout is over-
 
Rx: M – 115#/28kg | F – 73#/20kg
 

25 June 16

ladies outdoor kb oh
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Mohamed Ehab: Uplift Yourself (Video)
 
About These IWF Drug Suspensions…
 
Rapini with Potatoes and Italian Sausage
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

Every 2 minutes for 3 cycles, alternate between:
A) 2 Rounds:
7 Ring Rows
Bear Crawl, 1 length
15 Kettlebell Swings
Bear Crawl, 1 length
B) 200m Run
 
-Rest once your task is complete each round-
 

LII Strength:

EZ Strength
 

LII Conditioning:

Every 2 minutes for 3 cycles, alternate between:
A) 300m Run
B) 2 Rounds:
5 Toes to Bar
10 Push Ups
15 Kettlebell Swings
 
-Rest once your task is complete each round-
 
Rx: M – 32kg | F – 24kg
 

24 June 16

Zach BB Oh
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East Regional Highlights (Video)
 
Gut Health, Probiotics & The Effectiveness of the Mind
 
Chocolate Chip Cookie Ice Cream Sandwiches (Video)
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

AMRAP 12 minutes:
10 2DB Press + Push Press
15 Air Squats
20 Single Arm KB Swings (total)
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
5 Push Press + 5 Thrusters
5 Pull Ups + 5 Toes to Bar
 
-5 Burpee Penalty for broken sets-
 
Rx: M – 95# | F – 63#
 

23 June 16

Denise murph mile
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GoPro: Rachel Atherton 2016 UCI Mountain Bike World Cup Winning Run (Video)
 
Wine and Your Waistline: How Alcohol Affects Your Health, Hormones, and Fat Loss
 
Shanghai Style Red Braised Pork Belly
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WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

4-5 Rounds:
8 Dumbbell Floor Press
8 Ball Slams
Hill Sprint
 
-Rest 60-90 seconds between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
8 Dumbbell Floor Press
8 Ball Slams
Hill Sprint
 
-Rest 60-90 seconds between rounds-
 
Rx: M – 50DB/35# | F – 30DB/25#
 

22 June 16

sarah spiderman lunge
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Oleksiy Torokhtiy 240kg/529# Power Jerk (Video)
 
Do We Need a Sugar Tax? Why Food Freedom Matters
 
Chicken Parmesan
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

For time:
300m Farmers Carry
 
-Perform 10 Goblet Squats every time the ‘bells touch the ground-
 

LII Strength:

Power Clean + Front Squat + Push Jerk
1+1+2, 5 working sets
 

LII Conditioning:

For time:
400m Farmers Carry
 
-Perform 10 Goblet Squats every time the ‘bells touch the ground-
 
Rx: M – 24kg | F – 16kg
 

21 June 16

mandy and denise sleds
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CrossFit South Regional Highlights (Video)
 
5 Reasons to WOD Abroad
 
Chimichurri Chicken Wings Ranch Dressing
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 10 minutes:
75 Single Unders
12 2KB Deadlifts
12 Alternating Lunges
9 Burpee Sprawls
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 10 minutes:
30 Double Unders
3, 6, 9, 12,…. Push Press
 
Rx: M – 115# | F – 73#