|Name||CrossFit On the Square|
|Address||50 Powder Springs St.|
Marietta, GA 30064
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"When something bad happens while the barbell is in your hand, I believe you have three choices: You can either let it define you, destroy you, or strengthen you. When you allow a mistake to define or destroy you, you are not giving yourself the opportunity to let the mistake strengthen you. I believe that you need to take ALL you learn during practice and use it to strengthen you. To make it right."
4 Spots Available for Strong School! http://www.crossfitoakland.com/registration-open-for-jo-ann-aitas-strong-school/
Apparently we iz fayyymus ya'll! Especially our cover girl Michelle whose birthday was yesterday :)! http://sf.cityvoter.com/crossfit-cypher/biz/672076
Remember if you didn't find a 1 Rep Max on Deadlift this past Monday, you have the option of doing so until the week ends instead of that day's strength workout. Here's Jared who, before he started his sets, stated that he was going to beat his previous max 315lbs and he did indeed. Here he is lifting 360lbs! Nice job on that massive PR Jared!
Here is a second chance for an unprecedented opportunity to learn from and train under the Singapore National Olympic Coach NEXT WEEK! For those of you unable to attend the weekend seminar United Barbell will be hosting Wu Chuanfu in 4 2.5hr workshops targeting Snatch (Tuesday the 23rd/Thursday the 25th) and Clean and Jerk (Wednesday the 24th/Friday the 26th) Spots are limited to get just a slice of all that Coach Wu has to offer. Each session will run from 1:30 - 4:00 at United Barbell and will cost $120. To reserve your spot, please email myself (firstname.lastname@example.org) or Diane Fu(email@example.com). Hope to see you there!
Wednesday's WOD: TIER 1 A. Deadlift 3 x 2 B. 4 Rounds for Time: 9 Hang Power Cleans 12 Lunges 15 Kettlebell Swings TIER 2 A. Deadlift 3 x 2 B. 4 Rounds for Time: 9 Pull-Ups 12 Step-Ups @ 24”/20” 15 Hang Power Cleans @ 75#/55# TIER 3 A. Deadlift 3 x 2 B. 4 Rounds for Time: 9 Chest-2-Bar Pull-Ups 12 Step-Ups @ 30”/24” 15 Hang Power Cleans @ 95#/65#
WOD- Wednesday, Sept 17 WOD Prep with Yasmen- How to prepare your body before the WOD 1. T-spine smash 2. Overhead Tissue Smash 3. Low Back Warm-Up and Stretch Bar Warm-up 2rds: 5 HPS 5 PS 5 HPC 5 PC 5 PJ 5 pause BS for MU/ Pull-ups: 5 Swing hip to …
Guys this is Irving. This is also what hard work and dedication looks like, because Irving just hit a lifetime PR on deadlift tonight of 255lbs. He hasn't lifted anywhere near this weight in close to a year due to a back injury. But wow was it exciting to see him hit this! Great Job Irving and keep up the good work
We have a Row Clinic on Saturday from 12-2, there are still some spots available and the cost is only $40! let us know if you would like to attend!! here is more info: http://www.tamcrossfit.com/row-clinic-tamalpais-crossfit-san-rafael/
Prehab/activation: SMR - lacrosse ball overhead rib mobilization Banded rack stretch 1x10 light push presses 2x5 pause jerks with light weight -then- Work to a heavy single in Split Jerk -then- With a 15 minute running clock: Row 1000m Followed by max rounds of: 10 Pull-ups 15 Thrusters (75/55) (or a light weight) 30 Double unders
Competitors Program Week 3, Day 2: Work to a heavy double in both weighted pull-up and floor press -then- AMRAP in 12 minutes: (1,2,3...) Bar muscle up (2,4,6...) Thruster (155/105) or 65-70% 1RM (3,6,9...) Plate burpees (22/10) -then- 4 rounds timed individually: 250m row 50 double unders Rest as needed. Post best and worst times.
Hi 530 family! Due to insurance policies and a recent change in our class structure, we will no longer be open for training between 11-3:30. You may continue to come during any regular class hours and use equipment for "open gym" use where approved for space by the trainer but we will be closed between the morning and afternoon/evening classes effective immediately. Thanks for understanding and we apologize for the inconvenience!
The Fitness Challenge will take place at 11am 9/27 at Training Zone. $20 donation (includes a T-shirt and lunch). All money raised will go to the the Younger family to help with medical expenses for their child who is having open heart surgery. The Challenge is open to the whole community. Let's go CFFR members - show your support!!!
"My journey with my weight was not over when the show ended. It proved impossible to maintain those habits once I returned home to a job and a social life. Throw in a pregnancy and I was almost exactly right back where I’d started — where I swore I’d never be again. Last year, I found CrossFit Vector and my coach, Aaron Martin and I fell in love with working out. More importantly, I fell in love with my body, imperfect as it was, as much as I resented it. I began to value it for what it could do, rather than what it couldn’t, and, for the first time in my adult life, post-Biggest Loser, I started losing weight. Not network-TV-quickly, by any means, but sustainably."