Workout of the Day

Monday, April 10th 2017

Carlos

Carlos

Strength work:

15 Minutes to work to a heavy
Squat Snatch Double

12 Minute AMRAP:
12 Medicine Ball Cleans (20/14)
8 Hang Power Snatch (115/75)
4 Box Jumps (30/24)

Box Brief

Wednesday, 4/12, is Bring a Friend Day! All first-time friends can take class for free.

The gym will be closed on Sunday, April 16th for Easter.

Saturday, April 8th 2017

Photo Bomb!

Photo Bomb!

Partner WOD

17 minute AMRAP:

60 Calorie Row
30 Burpees
60 Deadlifts (135/95)
30 Burpees
60 Front Squats (135/95)
30 Burpees
60 Russian Kettlebell Swings (53/35)
30 Burpees

AMRAP (in remaining time)
Calorie Row

Friday, April 7th 2017

Kirsten

Kirsten

20 Minute AMRAP:

20 Slam Balls (25/15)
30 Goblet Squats (53/35)
40 Sit-ups
50 Double Unders

Box Brief

Please be patient with our coaches this week as we all navigate new traffic patterns around the city. If you are late to class and miss the warm up, please check in with the coach prior to joining class.

Thursday, April 6th 2017

Brittany M.

Brittany M.

Deadlift 5×5 @ 75% of 1RM

12 Minute AMRAP:
9 Russian Kettlebell Swings (70/53)
6 Toes to Bar
3 Strict Handstand Push Ups

Box Brief

Please be patient with our coaches this week as we all navigate new traffic patterns around the city. If you are late to class and miss the warm up, please check in with the coach prior to joining class.

Wednesday, April 5th 2017

Buckhead FNL

Buckhead FNL

For time:

800m run
Then,

“Skinny Fran”
21-15-9
Thrusters (75/55)
Pull-ups

Then,
800m run

“Small Fran”
12-9-6
Thrusters (75/55)
Pull-ups

Box Brief

Please be patient with our coaches this week as we all navigate new traffic patterns around the city. If you are late to class and miss the warm up, please check in with the coach prior to joining class.

Tuesday, April 4th 2017

Sheila

Sheila

Push Press 5×5 @ 70% of 1RM

3 rounds for time:
5 Ring Muscle Ups
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)

Box Brief

Please be patient with our coaches this week as we all navigate new traffic patterns around the city. If you are late to class and miss the warm up, please check in with the coach prior to joining class.

Monday, April 3rd 2017

Congrats Michelle & Brian!

Congrats Michelle & Brian!

Strength work:

15 Minutes to work to a heavy
Squat Clean Double

3 rounds for time:
10 Clean and Jerks (165/115)
30 Wall Balls (20/14)

Box Brief

Please be patient with our coaches this week as we all navigate new traffic patterns around the city. If you are late to class and miss the warm up, please check in with the coach prior to joining class.

Sunday, April 2nd 2017

17.1 FNL

17.1 FNL

Sunday Funday Open Gym
Ponce: 10-12
BH: 11-12

Rest Day

Box Brief

Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Jump N Rope will be at the Ponce Gym for a Double Under Seminar on 4/23 from 2-4pm. Limited spots available, register here.

Saturday, April 1st 2017

Nikki

Nikki

Partner WOD

Every 5 Minutes for 5 rounds:

200m run
AMRAP:
6 Power Cleans (135/95)
9 Push Ups
12 Air Squats

Box Brief

Allow extra time for parking at Ponce through 4/2 due to the Atlanta Film Festival

Jump N Rope will be at the Ponce Gym for a Double Under Seminar on 4/23 from 2-4pm. Limited spots available, register here.