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Tuesday, June 30, 2009


800 meter run

30 Kettlebell Swings, 2 poods (or 70lb Dumbbell)

30 Pullups

(5 rounds for time)

Congratulations to everyone who got a PR or set a really good benchmark from which to build!


Saturday July 4: Class at 9 and 10 am only!

Saturday July 11: 8:00 am Skills Class: The Squat and variations

(Note normal group classes will be at 9, 10 and 11 am)

No one gets stronger from lifting weights, you get stronger by recovering from lifting weights. Recovery is perhaps the most necessary and overlooked parts of Crossfit. If you're not taking care of your self after the workout (stretching, sleep and good diet) than the investment in sweat equity your making in here is practically useless. Some quick recommendations:

  • Foam roll: Google Self Myofascial Release for more information, we'll also have some of these lying around soon enough. Ask any of us how to use them and we'll show you.

  • Get 8 hours of good sleep in a completely dark, quiet room.

  • A good diet rich in lean meats, healthy fats and fresh local fruits and vegetables.

  • Stretch after a workout, take 10 minutes and get everything moving right.

  • If you're acutely injured or your times are falling off, weights are dropping and your constantly sick take time off. As much as we want to see you in here (and we do) we'd prefer you be healthy and happy.

Monday, June 29, 2009

Ramsey showing an excellent finished position in the press
Lindsey getting after Saturday's Deadlifts. Note spine of the scapulae over the bar, hip high and back set.

Crossfit Total

Back Squat, 1 rep.

Press, 1 rep.

Deadlift, 1 rep.

Go Heavy

"There is never an absolute answer to everything: except of course that you have to do your squats." -Mark Rippetoe

Go here for the movement standards: http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

Greetings All! This is Paul, while Chace and Nate are transitioning the gym to full Crossfit, they've let me run the blog. Expect to see a bit more discussion here than you are used to. I'd like to talk about standards today.

We use these standards to ensure that every rep of every movement is comparable to every rep you've done in the past. Using the same Range of Motion and strict form will show you how much you've improved (or recessed) and rank you globally as well . Remember we're looking for improvement in times, weights, rounds: measurable things. 6 pack abs and bikini bodies will come with improvements in these measurable things, aesthetics should never be the only arbiters of success. Strive for perfection each time, but be okay with good movement and learning something at the end of your session here.

Sunday, June 28, 2009

CFHQ rest day

500 meter row
30 box jumps
30 push ups
25 dumbell swings
25 pullups
20 wall balls
20 double unders

Saturday, June 27, 2009

2 Rounds of:
Right Arm Barbell Push-Press, 12 reps
Left Arm Deadlift, 12 reps
Run 800m.
Left Arm Barbell Push-Press, 12 reps
Right Arm Deadlift, 12 reps

4 Rounds For Time of:
Run 400m.
185 Deadlift, 15 reps
75lb. Push-Press, 12 reps

Karin havin' her date with 65.
Clay took the record of the day for Nicole with 82 pull-ups in 6 rounds. Nice job!

Sunday class will be at 10:00

Friday, June 26, 2009

(20 minute AMRAP)
Run 400 meters
max rep pullups

Thursday, June 25, 2009

"Date With 95"

20 min. AMRAP
95lb. Thrusters, 5 reps
95lb. Hang Power Clean, 7 reps
95lb. Sumo Deadlift High-Pull, 10 reps

We miss ya' J.Lang, hope everything is well.

Wednesday, June 24, 2009

CFHQ Rest Day

(3 rounds for time)
run 400 meters
10 power cleans, 135lbs.
12 knees to elbows
15 pushups

Tuesday, June 23, 2009

Front Squat 3-3-3-3-3

Front Squat

Monday, June 22, 2009

3 Rounds for time of:
400m. Run
21 Dumbell Swings, 55lbs.
12 Handstand Push-ups

Saturday, June 20, 2009

CFHQ Rest Day

Team drills
(5 rounds)
9 tire flip/jump
12 pushups
200 meter run


There will be no class on Sunday.

Friday, June 19, 2009

20 minute AMRAP

Handstand Pushup, 5 reps
Bench press (135lbs.), 10 reps
Push press (95lbs.), 15 reps
Dips, 20 reps

Thursday, June 18, 2009

For time:

50 Wall ball shots

50 Pullups

35 Wall ball shots

35 Pullups

20 Wall ball shots

20 pullups

(20lb. ball hitting 10 ft. above)

Wednesday, June 17, 2009

Tuesday, June 16, 2009

For time:
15 Burpees
400m. Run
21 Pull-ups
400m. Run
15 Pull-ups
400m. Run
9 Pull-ups
15 Burpees

Monday, June 15, 2009

5K Run
"Nasty Girls"
If you are running, you can either come in and run the route we have set up. Which is:
South on Roswell rd.
Right on Hammond
Right on Sandy Springs Circle
Right on Hilderbrand
For three laps
Go to Columns dr. and run the river.
Saturday morning lungers.

Holy shit Karin!! That had to hurt.

Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do.I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice.

-Mark Rippetoe

Sunday, June 14, 2009

"Nasty Girls"
3 Rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans, 135lbs.

Class today at 11a.m.

Saturday, June 13, 2009

For Time:
100 ft. Walking Lunges
21 Pull-ups
21 Sit-ups
100 ft. Walking Lunges
18 Pull-ups
18 Sit-ups
100 ft. Walking Lunges
15 Pull-ups
15 Sit-ups
100 ft. Walking Lunges
12 Pull-ups
12 Sit-ups
100 ft. Walking Lunges
9 Pull-ups
9 Sit-ups
100 ft. Walking Lunges
6 Pull-ups
6 Sit-ups

Carol and Liz showing us how to do some push-ups.

Sunday's class will be at 11:00.

Friday, June 12, 2009

CFHQ Rest Day


N8's medley
Row 500 meters
Dumbell Thrusters (40 .45lbs.) x 15
5 pullups
10 pushups
15 squats
Farmer carry (70lbs) up / down hill
Wall ball (20lb) 30 shots
box jumps (20 inch) 30 jumps
5 pullups
10 pushups
15 squats
10 tire flips
Run 800 meters

Thursday, June 11, 2009

AMRAP = as many rounds as possible

(20 minute AMRAP)

115 pound Hang Clean, 15 reps

12 ring dips

21 situps

Wednesday, June 10, 2009

Back Squat 1-1-1-1-1-1-1


Tuesday, June 9, 2009

20 min. AMRAP
5 Pull-ups
10 Push-ups
15 Squats


20 min. AMRAP
5 Handstand Push-ups
10 One-Legged Squats, alternating
15 Pull-ups
CFSS native, Ruebens "Cobrinha" Charles, wins his fourth Jiu Jitsu world championship last weekend. Congratulations Cobrinha.

"Cindy" -or- "Mary"

Jess and Krissi, redifining POWER OUTPUT

Monday, June 8, 2009

Rest Day


Make-up Day

Roger coaching Salisbury on some overhead squats.

Sunday, June 7, 2009

5 Rounds for time of:
75lb. Thrusters, 21 reps
21 Double-Unders
Class today is at 9a.m.

Saturday, June 6, 2009

5 RDS. of:
Max Reps Bodyweight Bench Press
Max Reps Pull-ups
40 Push-ups
40 Goblet Squat, 70lbs.
30 Pull-ups
30 Box Jumps, 20in.
20 Ring Dips
20 Wall Balls, 20lbs.
10 Knees to Elbows
10 Burpees

Sunday class will start at 9:00a.m.

Friday, June 5, 2009



Holy schnikees, pull-ups and running anyone? That was brutal. Anybody tear their hands, if you did lets hear your story. Post it to the comments.

Thursday, June 4, 2009

Rest Day

Christina representing CFSS.
Jonathon getting ready for a PR on Overhead Squats.


Rest Day

Wednesday, June 3, 2009

Run and Pull

See demo above to attain (30 muscle-ups) in 4:36.

Run 800 meters

40 L pullups

Run 800 meters

40 strict pullups

Run 800 meters

40 kipping pullups

Tuesday, June 2, 2009

Overhead Squat 5-5-5-5-5

CrossFit kid Ty representing CFSS and hitting a solid handstand.
T-shirts are here, so if you ordered one bring cash or check to the gym. The dri-fit shirts are $25 and cotton are $20.
We have already raised $691. Of that, $420 is donations. Thank you Jaret, Karin, Kristen and Ryan. You guys are incredible.