Workout of the Day

Wednesday, March 8th 2017

Craig

Craig

Handstand Skill work 10-15 minutes

Handstand Wall Kick ups
Handstand Wall Shrugs and Shifts
One arm Handstand Wall Holds

3 rounds:
3 minutes on/3 minutes off

Deadlift (115/75)
Push Press (115/75)

Box Brief

Friday Night Lights for 17.3 will be at Buckhead this Friday starting at 6:30pm. All family and friends are welcome!

Tuesday, March 7th 2017

Wendy

Wendy

Today is Bring a Friend Day!

5 Rounds for time:

5 Pull-ups
10 Push-ups
200m run
25 Air Squats
1 Minute rest

Box Brief

Friday Night Lights at Buckhead, this Friday starting at 6:30pm. All family and friends are welcome!

 

Monday, March 6th 2017

17.2 FNL

17.2 FNL

15 Minutes to work to a heavy complex:
3 Position Squat Snatch

12 Minute AMRAP:
5 Power Snatches (135/95)
5 Burpees
50 Double Unders

Box Brief

Bring a Friend Day is tomorrow, Tuesday March 7th!

 

Saturday, March 4th 2017

Love Birds

Love Birds

“Mary-ish”

20 minute AMRAP:
5 Handstand Push Ups
10 Pistols, alternating
15 Sit-ups

Box Brief

Makeups of 17.2 will only be allowed during Open gym on Sunday or at coach’s discretion during class times based on the regular class workout and availability of space.

Friday, March 3rd 2017

FNL 17.2

FNL 17.2

Crossfit Games Open WOD 17.2

12-min. AMRAP
50-ft. weighted lunge
16 T2B / 16 Bar MU*
8 DB cleans
*2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc.

Box Brief

Friday Night Lights 17.2 will be at Ponce TONIGHT starting at 6:30pm. Last class at Ponce will be 5:30pm on Friday. Everyone is welcome!

Makeups of 17.2 will only be allowed during Open gym on Sunday or at coach’s discretion during class times based on the regular class workout and availability of space.

Thursday, March 2nd 2017

DJ

DJ

Active Recovery Day

10-15 minutes mobility

21 Minute EMOM:
Minute 1 – 15/10 Calorie Row
Minute 2 – 20 Russian Kettlebell Swings (70/53)
Minute 3 – 20 Slam Balls (25/15)

Box Brief

Friday Night Lights 17.2 will be at Ponce this week starting at 6:30pm. Last class at Ponce will be 5:30pm on Friday. Everyone is welcome!

Wednesday, March 1st 2017

John O.

John O.

15 Minutes to work to heavy complex:
3 Position Squat Clean

4 rounds for time:
10 Power cleans (135/95)
400m run

Box Brief

Friday Night Lights 17.2 will be at Ponce this week starting at 6:30pm. Last class at Ponce will be 5:30pm on Friday. Everyone is welcome!

Tuesday, February 28th 2017

Partner Carry!

Partner Carry!

Today is Bring a Friend Day!

20 Minute AMRAP:

10 Toes to Bar
20 Front Rack Lunges (95/65)
40 Double Unders

Box Brief

Friday Night Lights 17.2 will be at Ponce this week starting at 6:30pm. Last class at Ponce will be 5:30pm on Friday. Everyone is welcome!

Monday, February 27th 2017

Criag

Craig

Handstand Skill work

10-15 minutes to work through:
5 inchworm walk ups
10 Gymnastics Lunges
10 Teeter-totters
5 Wall Kick Ups

“Freddy’s Revenge”
5 Rounds for time:
5 Shoulder to Overhead (185/135)
10 Burpees

Box Brief

Tomorrow, Tuesday 2/28, is Bring a Friend Day!