Workout of the Day

Tuesday – June 2nd 2015

*Congratulations Jordan and Skyler on the birth of your baby boy Reid!*

Gentleman – Don’t Forget Friday is GUYS NIGHT OUT – 7:30 pm at Ponce – click here for details!

Strength: EMOM for 10 minutes:

4 Hang Power snatch @ 70-75% of 1-RM snatch

20 min AMRAP:

400 Meter Run

20 Ab mat Sit-Ups

30 Double-Unders

Monday – June 1st 2015

Awesome Job This Weekend Team Dagobah at the Saturday Night Flights Comp at CFNA!

Strength: 4 sets of:

5 Back Squats @ 85%

12 Powell raise s each arm (25/15)

Rest 90 seconds

Video – Power Raises 

4 Rounds for Time of:

30 Wall Ball Shots (20/12 lbs.)

20 Toes to Bar

Modify TTB w/knees to elbow, V-ups, sit-ups

(KTE being the most advanced and sit-ups being the least)

Sunday – May 31st 2015

KettleBell Conditioning

9am – Ponce                                                                                                                                                                                                                                             10am – Buckhead

Open Gym

10am – 12pm – Ponce                                                                                                                                                                                                                                 11am – 12 pm – Buckhead


12 pm – Ponce

Saturday – May 30th 2015

Five rounds of:
155/110 pound Deadlift, 12 reps
155/110 pound Hang power clean, 9 reps
155/110 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.

Friday – May 29th 2015

Summer Re-Boot Camp

Looking to add a little bit of extra cardio to you’re training. Check out the details on our one month Re-Boot Camp with coach Nikki. This class is $75 for members and $105 for non-members. We will meet at 6:30 on Mon and Wed for 4 weeks at the Buckhead gym.


For time:
Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

Thursday – May 28th 2015


For Time:
75 Power Snatches 75/55

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

TABATA ABs 4x – 20 on, 10 off

Russian twist
Hollow Hold
Flutter Kicks

Wednesday – May 27th 2015

Summer Re-Boot Camp 

Looking to add a little bit of extra cardio to you’re training.  Check out the details on our one month Re-Boot Camp with coach Nikki.  This class is $75 for members and $105 for non-members.  We will meet at 6:30 on Mon and Wed for 4 weeks at the Buckhead gym.


In Teams of 2, partition workout as needed.

Three rounds of:
Row 1000 meters
50 Push-Ups
Run 1000 meters
50 Pull-Ups

30 min. Time cap

Notes: If you don’t start on a rower you’ll start the workout off with 1000m Run first. Still moving in the same order of the workout. You’ll just flip flop your run and row.

U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

Tuesday – May 26th 2015


1) Back Squat: 4X5@85%

– quick up and down with no pause every set, rest 90 sec.
2) “DG”
Rounds in 10 minutes of:
8 Toes to bar
8 DB or KB Thrusters 35/25 or choose your own weight
12 DB or KB Walking lunge – using same weight used for thrusters

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Monday – May 25th 2015

Memorial Day “Murph”

For Time

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Sunday – May 23rd 2015

KettleBell Conditioning

Open Gym

**Memorial Day Schedule – In observance of Memorial Day, both gyms will be closed Monday. Members interested in participating in our traditional Memorial Day Murph can arrive at Ponce as early as 8:30 AM for warm-up, 9:15 WOD brief, with a 9:30 AM start time.**