|Address||860 Dailey Mill Rd|
McDonough, GA 30253
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Left the computer at the gym again! Sorry for the inconvenience! Here's tomorrow's wod! Skill: Tabata plank Hollow hold for the rest WOD 1 min stations T2B Wall Ball 14/20 Box Jumps 20/24 3 rounds Rest 1 minute after each round
With the LuRong Paleo Challenge and the Whole Life Challenge in effect, it seems like it is Paleo season! Here is some really good info on Paleo carbs and some GREAT recipes too! Speaking about the LuRong Challenge...Did you know? Kill Cliff "Tasty" (the orange one) is NOT allowed on the Challenge! Kill Cliff "Free Fall" and Kill Cliff "Awesomeness" ARE BOTH ALLOWED in moderation...yay!!! They count for 2/3 of your daily sweet treat allowance. Can Le, MCF needs some "Free Fall" and "Awesomeness"...STAT...LOL! All we have is "Tasty" on hand!
Interested in Boxing to boost your fitness? This Saturday the 20th at 11am we'll be offering an Intro To Boxing class right after the regular CrossFit class. Non-members only $7! If you don't want the workout part, you can just participate in the first 30 minutes where we'll be going over beginning techniques: Hand Wrapping, Heavy Bags, Focus Mitts and more. If you're up for the workout, the second half of the hour will feature a boxing themed circuit to practice your new skills. Click on the link below. (Current members are free) Please share!!
Thursday 9/18/2014 WOD http://www.telegraphcrossfit.com/thursday-9182014/
Telegraph CrossFit welcomes our newest Coach, Shannon! http://www.telegraphcrossfit.com/welcome-coach-shannon/
"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 …