171 Spring Street

Macon, Georgia 31201

(478)284-2159

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February 28, 2018

1. Warm Up - 12 Minutes

2. Teaching - 11 Minutes

3. Strength/Weightlifting - 12 Minutes

3-Position Squat Snatch

Build to heavy complex

4. Metcon - 20 Minutes

“Sunny Side”

AMRAP x 5

Buy In: 400m Run

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

r...

February 27, 2018

1. Warm Up & Mobility - 20 Minutes

2. Teaching - 5 Minutes

3. Metcon - 25 Minutes

“Whip Lash”

5 Rounds:

1:00 10m Shuttle Sprints

1:00 Wallballs (20/14)

1:00 Double Unders 

1:00 Rest

February 26, 2018

Warm Up - 5 Minutes

Teaching - 5 Minutes

Metcon - AMRAP x 20

“Copycat”

3 Kettlebell Swings (53/35)

3 Hand-Release Pushups

3 Calorie Row

Add (3) Repetitions Each Round

February 22, 2018

1. Warm Up - 20 Minutes

2. Metcon: “Goat Day”

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us.

Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to tu...

February 21, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Metcon - 20 Minute Cap

“Downpour”

3 Rounds:

500 Meter Row

12 Power Cleans (155/105)

50 Double Unders

February 20, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Weightlifting - 12 Minutes

Build to Heavy Set of 2

4. Metcon - 20 Minute Cap

“Fast Lane”

For Time: 

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (75/55)

40 Overhead Squats (75/55)

35/25 Calorie Row

February 19, 2018

1. Warm Up & Mobility - 12 Minutes

2. Teaching - 13 Minutes

3. Metcon - “Iron Lung”

AMRAP 4:

27/20 Calorie Row

27 Wallballs (20/14)

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Wallballs (20/14)

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Wall...

February 16, 2018

Warm Up & Mobility - 15 Minutes

Teaching - 15 Minutes

Metcon - AMRAP x 18

“Mighty Mouse” :

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

February 15, 2018

1. Warm Up - 20 Minutes

2. Teaching - 10 Minutes

3. Metcon - 25 Minute Cap

30-25-20-15-10:

Russian Kettlebell Swings (70/53)

AbMat Sit-ups

10 Meter Shuttle Sprints

February 14, 2018

Warm Up & Mobility - 12 Minutes

Teaching - 10 Minutes

Metcon - 30 Minute Cap

Loredo - 6 RFT

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4t...

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December 13, 2019

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