Kacey Millard

Saturday, March 31st 2018

FNL 2018

24 Minute EMOM:
1 – 15 Pull-ups
2 – 15 Medicine Ball Cleans (20/14)
3 – Rest
4 – 30 Seconds Hollow Hold
5 – 15 Wall Balls (20/14)
6 – Rest

Box Brief

The gym will be closed (no Open Gym) this Sunday, April 1st.

Tuesday, March 27th 2018

Tracy

10-15 Minutes Olympic Lifting work
Hi Hang Squat Snatch

3 Minute AMRAP:
12/10 Calorie Row
12 Hang Power Snatches (95/65)

Rest 3 Minutes

3 Minute AMRAP:
12/10 Calorie Row
8 Hang Power Snatches (115/80)

Rest 3 Minutes

3 Minute AMRAP:
12/10 Calorie Row
4 Hang Power Snatches (135/95)

Monday, March 26th 2018

Felix

Warm up – Grip Strength Exercises

6 Minute EMOM:
Evens – 30 seconds on/off standing partner hollow body PVC push downs
Odds – Max dead hang hold from pull-up bar

12 Minute AMRAP:
50m run
3 Muscle Ups
30 Sit-ups
50m run

*Each round increase the run by 50m*

Friday, March 23rd 2018

FNL 18.1

CrossFit Games Open Workout 18.5

7 Minute AMRAP:
3-6-9-12-15-18-etc.
Thrusters (100/65)
Chest to Bar Pull-ups

Box Brief

Friday Night Lights for 18.5 will be at BUCKHEAD tonight starting at 6:30pm. There will be BBQ and Kill Cliff drinks to celebrate the end of the Open. There is no 6:30pm class at Ponce today.

Thursday, March 22nd 2018

Brandon

Open Skill Work
GOAT work
– Pick a weakness to work on today!

14 Minute EMOM:
Skill work

Box Brief

Friday Night Lights for 18.5 will be at BUCKHEAD this week starting at 6:30pm. There will be BBQ and Kill Cliff drinks to celebrate the end of the Open. There is no 6:30pm class at Ponce on Friday.

Wednesday, March 21st 2018

Daniel

Ring Dip Skill Work
5 Minute EMOM:
5-10 reps Ring Dips

For time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Push Press (95/65)
2 Burpee Broad Jumps

Box Brief

Friday Night Lights for 18.5 will be at BUCKHEAD this week starting at 6:30pm. There will be BBQ and Kill Cliff drinks to celebrate the end of the Open. There is no 6:30pm class at Ponce on Friday.

Tuesday, March 20th 2018

Launa

15 Minutes to work to a heavy 1 Squat Clean + 1 Jerk

10 Minute AMRAP:
30 Double Unders
5 Squat Cleans (165/115)

Box Brief

Friday Night Lights for 18.5 will be at BUCKHEAD this week starting at 6:30pm. There will be BBQ and Kill Cliff drinks to celebrate the end of the Open. There is no 6:30pm class at Ponce on Friday.