8/30 WOD

8/30

Skill

Push Press

WOD

10,9,8,...1

Push Press

KB Swings

Row

8/29 WOD

8/29 

Skill:

Back Squat

Work up to a five rep max

WOD 

3 Rounds for Time

10 Power Snatches 95/65

10 Back Squats 95/65

10 Barbell Walking Lunges 95/65 

8/28 WOD

100 DU

50 Push Ups

50 Squats

50 Knees to Elbows

50 Burpees

100 DU

8/27 WOD

WOD

Elizabeth

21-15-9

Cleans

Ring dips

Skill

Bench Press 

10,8,6,4 

8/26

10,9,8,7,6,5,4,3,2,1

Deadlifts 225/155

Wallball Sit Ups

Wallballs 20/14

100 Meter Run

8.23.13

8.23.13

50 Toes 2 Bar
25 Handstand Push ups
800m Run

Never done handstand Push ups...? No worries, See video for variations to scale this movement, and come on in to work with our trainers to develop your skills!

8/22 WOD

WOD

3 Rounds for Time

10 Front Squats 135/95

15 GHD Sit-ups 

20 Double Unders 

400 Meter Run 

We couldn't say it better ourself so we won't try. Follow the link to a comprehensive article into the benefits if the GHD machine and the form and techniques to keep you safe while doing them. This article was written by Greg Glassman. 

http://journal.crossfit.com/2005/10/the-gluteham-developer-situp-g.tpl

8/21 WOD

Death by Power Cleans 135/95

Death by WOD: One rep minute one, rest the remaining time. Two reps minute two rest the remaining time. Continue until all reps cannot be completed in the minute. 

8/20 WOD

Skill

Front Squat 

5 x 3 85% 1RM

WOD

5 Rounds for Time

5 Front Squats 135/95

10 Wallball Sit Ups

400 Meter Run 

8/19 WOD

Skill:

Hang Power Snatches 

5x10

WOD

50 Wallballs

40 Pullups

30 Pushups

20 Snatches 95/65

10 Calorie Row  

A Jones Wedding!

We're exciting to announce that Jamie Jones, Ronnie's younger brother, is getting married tomorrow, Saturday August 17. Ronnie and I are both honored to be in the wedding, however, this means that we'll have to close the gym for the evening classes today, Friday the 16th, and all classes tomorrow, Saturday the 17th. We apologize for the inconvenience and we look forwarding to getting after it on Monday! 

8/16 WOD

Cindy

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Squats 

8/15 WOD

Skill Work

Rowing

WOD

10,9,8,7,6,5,4,3,2,1

GHD Sit Up

Calorie Row

Wallballs

200 Meter Run

8/14 WOD

Power Clean

5x5 70% 1RM

WOD

50 Power Cleans 135/95

10 Push Ups EMOM

Push ups completed every minute on the minute until 50 power cleans are completed. 

Tuesday August 13


5 Rounds for Time


5 deadlifts
10 frontsquats
15 push press
95/65

08/12/2013 WOD

For time:

21-15-9

Burpees

Kettlebell Swings (53/35)

Toes to Bar

200 meter run between each round

NOW OPEN!

Come in Monday before or after work/school. We'll be there to bust your butt!  Join us for our first WOD in the newest gym in town!

And don't forget to ask about how to get an August membership free! We look forward to working out with y'all!

Back at it

On to the mats....

Lugging these around is a pain in the butt. 2500sqft laid and tentatively in place. Looks like we need more and probably gonna need to shift some around for our lifting platform stations.  This whole process is turning out to be quite the ordeal.  But whoever said going for your goals and dreams would ever be easy?

Breaking today, everything done that can be done for now.  Monday we'll be back at it.  Some small maintenance needs to be met and the rest of the equipment should be coming in.  

Its slowly coming together though!

Is this Georgia heat playing tricks on me or my really seeing what I think I see....?

Starting to come together now!  Looking like a real gym these days!  Still shooting for a Monday 8/15/13 grand opening date.

Also of note... CF PPG is plannings something special for all the new members...an in house massage therapist to help us all tend to those sore and aching muscles.  And in the works, looking to bring in a yoga/Pilates instructor for those "Light days" and in between WODs so we can stay nice and flexible and injury-free!

Be sure to find us on  Facebook to continue staying up to date and for more photos!

Friday night fun

PPG day 1: Assembly WOD...

So where are the instructions for this thing?!  This outta be interesting to say the least. Good thing we have a lot of friends and family to help. But how many chiefs in one tribe is too many?  Crossfit doesn't exactly breed passive people.

Anywho, feels like we've already been through 4 WODs with all the loading and unloading of bars, mats, kettle bells and such. Then holding and bolting the Evolution rig up.

Be sure to check out our Facebook page for more pictures of the craziness!