Kacey Millard

Monday, March 20th 2017

Ponce PM Ladies

Ponce PM Ladies

Gymnastics skill work:
Russian Dips
Ring Support holds

4 rounds for time:
3 Ring Dips
6 Push Presses ( 115/75)
9 Front Squats (115/75)
12 Jumping Lunges (total)

Box Brief

Friday Night Lights at Buckhead this week starting at 6:30pm!

Schedule Changes at Ponce:
The Betties classes on Wednesdays and Fridays are temporarily cancelled as we revamp the class.
Stay tuned for updates.

Starting next Sunday, April 2nd, the Ponce Sunday schedule will be:

KettleBells at 9AM
Open Gym at 10AM
Endurance at 11AM

Friday, March 17th 2017

FNL 17.4

FNL 17.4

CrossFit Games Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Box Brief

Friday Night Lights will begin at 6:30pm tonight at Ponce. The 6:30pm class is canceled.

This Sunday’s Endurance class is canceled. Go cheer on your runners at the Publix half marathon!

 

 

Thursday, March 16th 2017

Brad J.

Brad J.

10 Minutes Handstand Skill work

Hand over Hand Dril
Box Walk
Wall Shuffle

10 Rounds:
10 Push Ups
5 Pull-ups
10 Push Presses (95/65)
5 Toes to bar

20 min cap

Box Brief

Friday Night Lights for 17.4 will be this Friday at 6:30pm at Ponce. The 6:30pm class is cancelled.

Wednesday, March 15th 2017

Alexis

Alexis

15 Minutes to work to a heavy Pause Squat Clean

For time:

21 Hang Power Cleans (115/75)
21 Front Squats (115/75)
40 Double Unders
15 Hang Power Cleans
15 Front Squats
40 Double Unders
9 Hang Power Cleans
9 Front Squats
40 Double Unders

Box Brief

Friday Night Lights for 17.4 will be this Friday at 6:30pm at Ponce. The 6:30pm class is cancelled.

Tuesday, March 14th 2017

Sean

Sean

Today is Bring a Friend Day!

100 Hollow Rocks for time
5 minute cap

15 Minute AMRAP:
15 American Kettlebell Swings (53/35)
12 Pul-ups
9 Box Jumps (24/20)

Box Brief

Friday Night Lights for 17.4 will be this Friday at 6:30pm at Ponce. The 6:30pm class is cancelled.

Monday, March 13th 2017

James

James

4 Rounds:

4 minutes on/2 minutes off:
250m row
15 Thrusters (95/65)
AMRAP Wall Balls (20/14)

Post WOD:

4×15 GHD sit ups
4x Max Unbroken Pushups

Box Brief

Tomorrow (Tuesday, 3/14) is Bring a Friend Day!

Friday Night Lights for 17.4 will be this Friday at 6:30pm at Ponce. The 6:30pm class is cancelled.

Saturday, March 11th 2017

Patrick

Patrick

For time:

100 Double Unders
50 Abmat sit-ups
25 Burpees
80 Double Unders
40 Abmat sit-ups
20 Burpees
60 Double Unders
30 Abmat sit-ups
15 Burpees
40 Double Unders
20 Abmat sit-ups
10 Burpees
20 Double Unders
10 Abmat sit-ups
5 Burpees

Friday, March 10th 2017

FNL 17.3

FNL 17.3

Friday Night Lights begins at 6:30pm at Buckhead!

CrossFit Games Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.