Kacey Millard

Tuesday, November 28th 2017


Front Squat: Week 11
Add 10+lbs to your 1RM
Percentages are based off of 90% of your 1RM + 5-10lbs
Set 1: 5 x 75%
Set 2: 3 x 85%
Set 3: 1+ x 95%
*Last set is an AMRAP

Last week before Front Squat Max Out!

For time:
3 Rounds:
10 Deadlifts (135/95)
10 Hang Power Cleans
10 Front Squats
250m row

Monday, November 27th 2017

Jessica S.

4 x 10 Strict Toes to Bar

For time:
10 Strict Handstand Push-ups
80 Double Unders
400m run
8 Strict Handstand Push-ups
60 Double Unders
300m run
6 Strict Handstand Push-ups
40 Double Unders
200m run
4 Strict Handstand Push-ups
20 Double Unders
100m run

Saturday, November 25th 2017

Felix H.

Partner WOD

3 Rounds Each for total reps:

2 Minutes to complete
400m run
Max Double Unders

1 Minutes to complete
Max Shoulder to Overhead (95/65)

1 Minute to complete
Max Burpee Pull-ups

1 Minute to complete
Max Hang Squat Clean (95/65)


Kacey’s Nutrition Corner

Staying Clean around the Holidays

Believe it or not, the Holiday Season is upon us. For most of us this means endless
celebrations, office parties, and family get togethers which include an abundance of
food and alcohol. Many of us are on the path to better health and nutrition, so don’t
let the holidays get in your way. The average person can gain 5-8 pounds this time
of year! WOW. The following are jut a few things to keep in mind to avoid becoming
one of those average people.

1. Eat something before you go
It may sound obvious, but the less hungry you are, the less likely you are to
indulge in something that you shouldn’t. Before heading out to that party,
make sure you have filled up on something nutritious that will hold you over.
Proper hydration also plays a large role, too. Drink plenty of water during
the day so that dehydration isn’t mistaken for being hungry.

2. Think about how you will feel later
Sure, that freshly baked cookie might taste good now, but how are you going
to feel physcially and emotionally later? Whenever I pass on something I
know I don’t need, I’m more upbeat and confident in myself when I go to bed.
Before you take a bite out of those cookies, ask yourself if you will regret it

3. Get your sweat on
Traveling schedule keeping you from the gym? Make up your own workout!
That is the beauty of crossfit. Even without a gym or any equipment, you can
get a great sweat going in just a few minutes. Burpees may suck, but they
require very little room and no equipment and yeild a quick sweat. Pushups,
situps, lunges, air squats, handstands, and planks are all great bodyweight
movements to keep in mind. Also, if you google “travel WODs” you’ll find a
million different options to keep you occupied and in shape.

4. Lastly, think about the big picture
Remind yourself why you eat and live the way you do and how that makes
you feel. No one forces you to eat shitty food. Make your own smart
decisions over the holidays!

Happy Holiday season everyone!

Wednesday, November 22nd 2017


Last Class today is at 12pm at both Buckhead and Ponce!

0-15 Minutes to complete:
3 Rounds
400m run
30 Sit-ups
20 Kettlebell Deadlifts (53/35)

15-25 Minutes to complete:
Power Wall Balls (20/14)
Russian Kettlebell Swings (53/35)

25-40 Minutes to complete:
200m run
400m Farmers Carry (53/35)
200m run