Congratulations to Greg, J and Charles for all placing at Powerlifting for Pups! It was a perfect day for the team with all of the lifters going 8×9, hitting major PRs, Dave MCing the whole event, PrettyStrong & CFSQ commandeering the front row and Vanessa & Amanda expertly coaching. We are still waiting for official results to be published but we anticipate J Griffin setting two Georgia records in the squat and deadlift. It was an intense day and we are so proud of these guys!

The USAPL Coaches Certification Course is this Saturday. All onsite classes are cancelled and the gym is closed from 8am-7pm. If weather permits, we will have an outdoor team workout behind the Cobb Civics Center. We’ll keep you posted.

Sunday, August 17th, is CrossFit 101: Getting the most out your training from 12-2. (Noon class is cancelled) Anyone training prior to July 17th should plan to attend. Remember that you must have this course under your belt in order to test and you SHOULD are required to test. Levels go into effect on September 2nd.

Warmup
Dynamic Athletic Movement

3 Sets
10 Kettlebell Swings
10 Down Dog Push-ups
10 Ab Wheel Rollouts

Lift
5 x 5
Back Squat

Sets across at 75%.

Conditioning
E2MOM 12 Minutes

Power Snatch
Behind the Neck Jerk
Overhead Squat
Drop Snatch