We are changing lives through high intensity, functional fitness. All levels of fitness are welcome!
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.
Stop in or contact us TODAY about starting your journey to overall health and fitness at CrossFitDahlonega@gmail.com



FNF

CrossFit Journal: The Performance-Based Lifestyle Resource

BFT

January 2018
M T W T F S S
« Dec    
1234567
891011121314
15161718192021
22232425262728
293031  

Wednesday 23 August 2017

Front Squat: 1-1-1-1-1-1-1 70 – 95 + %

3-6 months

3-3-3-3-3-3-3 (Increase as comfortable)

3 months or fewer

5-5-5-5-5-5-5 (Increase as comfortable)

THEN:

21-15-9

Front Squats #135 / 95

Russian Twists (42 – 35 – 18 #45/25)

Beginners / Masters

Front Squats

18 – 12 – 6  #75 / 45

Russian Twists (36 – 24 – 12 #20 / 10)

No Comments Uncategorized

Monday 21 August 2017

Deadlift: 2 x 3 @ 80%

2 x 3 @82%

2 x 3 @85%

20 minutes ( less than 6 months 5 x 5 – increase , 2 x 3 increase)

THEN:

Alternating EMOM for 14 Minutes of

Even: 1 power snatch  + 1 OHS  (You choose wt)

Odd: 20 Russian KBS #53/35

 

 

No Comments Uncategorized

Thursday 17 August 2017

AMRAP for 5 minutes of:

10 Burpees

5 Power Cleans #135/95

1 Rope Climb

THEN: 3 Rounds for time of:

2 Rounds of Cindy  (5 Pull Ups, 10 Push ups, 15 Air Squats)

1 Round of DT ( 12 Deadlifts #155 / 105, 9 Hang Power Cleans, 6 Push Jerk )

THEN: 3 Rounds for time of:

50 Double Unders

15 HSPU

Rest 5 minutes between WODS

No Comments Uncategorized
Click For FREE Class!