10 Dec 2014
Box back squat: 10 x 3 @ 60%
Rest 30 seconds between sets
50 leg lifts
50 high box step ups
25 GHD sit ups [add weight]
21-15-9 reps for time:
Hang power cleans 135/95 [55% of clean]
25 Sep 2014
Regular Saturday WOD will be held at noon on Saturday instead of 10am this week. Last Saturday event of the year guys, thanks for your patience while we’ve made some adjustments to the Saturday schedule last week and this week! We would LOVE to have everyone participate in this fun WOD for such a great cause!
Lunge for Lungs is a special day to benefit the Cystic Fibrosis Foundation – Georgia Chapter.
Here is how it works…
9 – 11:15a — 30/45 minute time slots for your workout. **The workout will be the same for everyone and for ALL skill levels.
11:30 – 11:45a —- Lunge Competition for Prize!
A suggested donation of $15 but please feel free to chip in more! This is all going to charity.
What is the workout???
50 lunges with med ball 20lb men/14lb women
40 wall ball shots 20/14
20 air squats with medicine ball 20/14
10 box jumps
**Modifications for each depending on level of fitness/experience
**Credit Cards / Cash / Checks Accepted**
**WIN a $450 Raleigh Hybrid Bike**
Purchase a ticket for ONLY $10 online in the donation section athttps://finest.cff.org/
So what exactly is Cystic Fibrosis you ask?
Cystic fibrosis is a devastating genetic disease that affects the lungs and digestive system. More than ten million Americans are symptomless carriers of the defective CF gene. When the CF Foundation began in 1955, most children with CF did not live to see their first day of elementary school – scary right?! Advances continue to be made in finding a cure, but to help keep up the momentum of this life-saving research it takes more of it, which means money and most importantly creativity to raise it!