Our blog has moved!

You should be automatically redirected in 15 seconds. If not, visit
and update your bookmarks.

Sunday, May 31, 2009

Rest Day

Saturday was awesome! Had 15 "Kelly" crushers! Got some great pics we'll throw on the blog tomorrow. Diego got the top "Kelly" time and welcome Aquinas smokin his first CrossFit "Cherry" workout in 8:09!!

Saturday, May 30, 2009


Any 30+ minute CrossFit is gonna hurt

400 meter run

30 box jump (24 inch)

30 wall ball (20lbs.)

(5 rounds for time)
Sunday is a rest day so, there will be no class. Instead take this chance to tell everyone you care about, how much you love them. All to often we become so wrapped up and consumed with our own lives that we forget to cherish what is easy to take for granted. Every moment you have with someone you care about is a blessing, you should treat it as such. Don't wait for a catastorphic event to remind you what is actually important in life. Find the people you love, wether it be friends or family and tell them you love them. Remind them that you are there for them and don't waste a single second you have together because, although no one likes to say it, that second could be the last. I say this not to depress anyone but, instead to remind you of all the beauty in this world and that we can't take it for granted. That in mind;
"Take too many pictures, laugh too much and love like you have never been hurt because every sixty seconds you spend upset is a minute of hapiness you'll never get back. Don't be afraid that your life will end, be afraid it will never begin"


Friday, May 29, 2009

30 Muscle-ups
for time

Our t-shirts are in, we will be passing them out starting Monday. Bring cash to the gym. $20 for cotton and $25 for Dri-fit.

Thursday, May 28, 2009

Heavy Day!!!!!


Wednesday, May 27, 2009

CFHQ Rest Day

Take a break or come in and make-up a missed WOD.
CrossFit Sandy Springs' first couple and two of the biggest badasses I know.
Our new 8 o'clock crew, these ladies can mess it up.
Nice job Diego.

Tuesday, May 26, 2009


5 Rounds with 3min. rest between each rounnd of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats 

Thanks to everyone that showed up on Memorial Day. You guys made it a blast.

Monday, May 25, 2009

Run 5k

Sunday, May 24, 2009


Backsquat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep


Class today is at 6 p.m.

Saturday, May 23, 2009

CFHQ Rest Day or Make-up a missed WOD

Rafa messin' up some weighted pull-ups.

A few of our star students just hanging out. Also, in the back, one of our newbs. It's a pleasure to have you around jessica.

CFHQ Rest Day

or try this

600m. Run

21-15-9 of:

Clean and Jerk, 45lb Dumbells


600m. Run


Sunday class will be later in the day this time. We will meet for one hour at 6p.m. Post a comment on the wall if you are going to be coming . I would like to have a head count. Thanks for your help.
Monday will only be a half day. We will be here at 8, 9, and 10a.m. Nate and I will train with you guys. So, don't miss your oppurtunity to yell at us.

Friday, May 22, 2009


3 Rounds for time of:
800m. Run
50 Hip Extensions
50 Sit-ups

Monday is memorial day, if you did not already know. So, we will only be running classes for the first half of the day. They will be at 8, 9, 10.

Thursday, May 21, 2009



2 Rounds of each couplet fro time:

750m. Row

20 Handstand Push-ups

115lb. Thrusters, 20 reps


Wednesday, May 20, 2009

Tuesday, May 19, 2009

Awesome 6am showing today!!

CFHQ Rest Day


Make-Up Day

Fantastic job this morning. Jarrett,Don,Russ,Chad,Jessica and David hit Sunday's (lunge,box jump, pullup) WOD

Monday, May 18, 2009

CrossFit HQ WOD

Row 500 meters

Bodyweight bench press, 30 reps

Row 1000 meters

Bodyweight bench press, 20 reps

Row 2000 meters

Bodyweight bench press, 10 reps

CrossFit Sandy Springs Alternate WOD

21 shoulder press, 75lbs.

800 meter run

21 push press, 75lbs.

800 meter run

21 push jerk, 75lbs.

800 meter run

Happy Birthday to Sandy Springs 1st CrossFitter and true shark, RYAN SMITH!!!

Sunday, May 17, 2009

Day O' Legs

4 rounds For Time of:
100ft. Walking lunges, carrying 30lb. dumbells
24in. B ox Jumps, 30 reps
30lb Weighted pull-ups, 20 reps

Saturday, May 16, 2009


Sorry guys, no picks today.

Awesome job to everyone on the deadlifts and handstands. You guys make our jobs too easy. Also, wanted to welcome all the newbs this week. Jessica, Russ, Don, Sundeep and Spencer. Were excited to see what your new future with CrossFit brings.

Big congrats to our new record holders this week. Krissi with a smokin' time on Grace and Mike P crushing Elizabeth.


Sunday class will start at 9:30 on the dot. So, be there early to warm-up.

Friday, May 15, 2009

Rest Day

Take a break guys, or come in and make up a missed WOD.


LAST chance for t-shirts. The order goes out today. So if you want one, make sure you get with Chace by 1:00 o'clock.

Thursday, May 14, 2009

Wednesday, May 13, 2009

5/13/09 "Cindy" or "Mary"

Jonathan representin CFSS at the affiliate challenge last Saturday!!!
and the rest of the crew. Chace pulled 5th place out of all Atlanta affiliate badasses. Ska.....dooosh!

Tuesday, May 12, 2009

5/12/09 Power Clean 1-1-1-1-1-1-1

Karin smokin a 3:01 / 800 meter run
Be--autiful Sherri!

Kristina with the "happy-suffer" face; awesome job yesterday!

Monday, May 11, 2009

CFHQ Rest Day

CFHQ Rest Day
Take a break or come in and make up a missed WOD.

Kathy and Steve pushing each other trough rain or shine. You guys truly are an inspirational couple.

Thanks for the donation Jaret. You are an incredible person. I don't really know how to thank you enough. It is a pleasure to train you and even more of an honor just to know you.


Don't forget to sign the order form if you want a t-shirt. I will be ordering them on Friday morning. I can get white t-shirts, but I have to have a request for at least 12 in order to make it worth getting them. Also, let me know if you want a shirt for you kids, because I will be ordering some kid's sizes.

P.S. Brittnay, were gonna miss you girl. Hope to see you soon. If we don't, it was a joy training you and I hope a long prosperous life. It was a pleasure having you around. 

Sunday, May 10, 2009

Backsquat 5-5-5-5-5

Congrats to J. Lang. hope you are having a great time on your honeymoon and hope to see you soon.

Dirty D getting ready for a PR. Nice job.


Congratulations to Diego and Jonathan for their performance at the CrossFit competition yesterday. They did an awesome job and represented Sandy Springs very well.

Saturday, May 9, 2009

Four rounds, each for time of: 800 m. Run

Gym Closed Today!!!!
We will be closed today for the competition down at BTB. All the money raised will be donated to the American Cancer Society, so come down and support. Also don't forget about the Bar-B-Que later today. The info is on yesterday's blog.
10:00 am

Friday, May 8, 2009

5/8/09 "Grace" 135lb. Clean & Jerk (30 reps for time)

Mike's "Grace" 3:35

Jason's "Grace" 3:38

Create Monsters : CHECK!


I know it's late notice, like really late notice, but we are having a Bar-B-Que tomorrow. The event will be a fundraiser for Alliance Martial Arts and all the proceeds will go to paying for competitors to go to the World Championships in California. 

It is going to be a lot of fun. There will be face painters for the kids, sumo wrestling competition for the grown ups and lots of free food and drinks. If you have a dish your are good at making, then don't be shy. 

The address is 135 Churchill Dr., Atlanta, GA 30350 and the event starts at 3p.m. Hope  to see you guys there and thanks in advance.

Thursday, May 7, 2009

CFHQ Rest Day

CFHQ Rest Day -or-

Try This

3 Rounds For Time of:

10 Med. Ball Cleans

15 Wall Ball

400m. Run
There will be no class this Sat. for the fundraiser/competition this weekend. The competition will be Saturday morning, from 10a.m. to 12a.m. and all fitness levels are welcome. The challenge is being thrown to raise money for the Relay For life American Cancer Society. So, get out there help kick cancer's ass. For those interested in competing send your name and affiliate in the subject line toaffiliatechallenge@gmail.com. The deadline for registration is today!!
Also, we are ordering more t-shirts for those who did not get one and if you just want another one. Were getting women's sizes and dri-fit by request only. There is a sign-up sheet next to the door, if you want to order one. Thanks to everyone who is buying, your support is greatly appreciated.

Wednesday, May 6, 2009

5/6/09 Push Jerk 1-1-1-1-1-1-1

"Fight Gone Bad" challenge last summer. Chace, Nate, Chuck and Mike G.

Tuesday, May 5, 2009

10 Rounds for time of: 3 Weighted Pull-ups, 45lbs.; 5 Dead Hang Pull-ups and 7 Kipping Pull-ups

Nothing like a new PR. Awesome job Mike.
We want to welcome Cari and Sara, our newest additions to the family.

Monday, May 4, 2009

Front Squat 3-3-3-3-3

Roger, Lindsey, Jared and Paul tango with "Hansen". That was a brutal workout. I need help with the captions here. What two words do you think describe the picture?

Saturday, May 2, 2009

"Hansen", yeah a new hero.

Our thoughts and prayers are with Marine Staff Sgt. Daniel Hansen's family. The debt he and his family payed for our freedom will not be forgotten. Thank you to all who serve, you are the true heroes of this country.
Class will be at 10:00

Friday, May 1, 2009

"Tabata Something Else"

Jonathan creating some speed in the pull under. Nice job!
ANDREA!!!!!!!!!!!! Awesome job on Elizabeth, total badass.
Oh yeah dont be punk get your butt in the gym today.

Alabama claims another friend. We will miss you David. It was awesome expeience having you here. Hope to see you again soon and good Luck in everything you do.
We will be getting together to have drinks and hang out on Saturday at around 8:30. Mike as been kind enough to offer up his place, the address is:
1156 Manning Farms Court
Atlanta, GA 30338