Quick information:  New things starting!!!!

Power Yoga Wednesdays at 6pm.  This will be the last class of the day.  It is your “active rest” WOD.  :D

We are starting a Weightlifting team- with our first big competition being the American Masters here in Savannah, the weekend of Oct 31st.  Contact Suzanne for training times.

We have several different CrossFit competitions we are training for or have people participating.  Check the board, and talk to the trainers.





High hang snatches, 2 every minute for 10 minutes.  Increase weight as you go.  Stay on your heels, use the mats, get into full squats.  suz snatch at arnold



Deadlifts:  Going for heavy sets of 2.  Warm up with 3-5 sets of 5, increasing weights as you go, then cut to sets of two.  Keep the technique!  Chest up, back tight, use legs.

Aerobic Capacity

Airdyne (or Rower)  20 minutes for total calories.

2 WODs today!!!!  You guys are so lucky!!!



WOD #1

5 rounds:

500m row

10 burpees over the rower


WOD #2

50 Double unders,

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders



Back Squats:  3×5, 3×4, 3×3.  3 second pause at bottom of each squat.   :D  Increase weight as you can.


4 rounds:

10 Handstand pushups, 15 Box Jumps (20/24″), 20 Kettlebell swings (1/1.5), 400 m run.


1)Beginners- work on Handstands on wall.   Advanced:   3 attempts at max distance handstand walk

2) For time:
Beginners:  Dumbell Push presses:  (40/25#)  Advanced:  50 Handstand Pushups



21-18-15-12-9-6-3 reps for time:
Thruster, 95#/65#
Bar Facing Burpee


Clean and Jerk:  1 every minute for 10-15 minutes.  Work on variations of cleans (full, power).


Deadlifts:   2×8, 2×6, 2×5, 2×3


Row 1,000m
30 TTB
Row 750m
25 TTB
Row 500m
20 TTB

lift me


GHD situps 3×10

Back extensions 3×10

Toes to bar or Toes to Rings 3×10


Vonetta and Krissy killing their rope climbs!  Awesome job girls!




5 Rounds:

20 Wallballs (20/14#)

400 m run


Karyl has loaded the bar in such a way that makes me as a weightlifter laugh, and also keeping everyone else from having the small plates.  :D 



Push Press  2×8, 2×6, 2×4.  Increase your weight as you go.


EMOM 12, alternating:
a) 4 front squats from floor, 205#/145#
b) 1 rope climb

Notes: You may clean the first front squat.

Aerobic Development

Row 3×4 minutes 

Notes: Rest 60 seconds between sets.


Snatch + Low Hang Snatch  sets of 2 on 60 seconds @ least 10 sets. May increase weight.


Deadlifts:  3×5, 3×3, then move to heavy singles.  Keep your form!  If you are loosing your back angle, your butt comes up first, or other infractions, you will be asked to stop and work on RDL’s, or do down sets.  Going heavy is not okay if you will could be injured.


21  (200m)-15  (200m) -9  (200m)

Pullups, Box jumps (24/20″), kettle bell swings (1.5/1 pd), 200m run in between the completed rounds, before moving to next set.

doing ok

I might ask this often…..  :D  Suz


Romanian Deadlifts:  5×5

Evil Wheels 5×5.



3 rounds for time:
21 calories on Airdyne or Rower
50 double unders
15 calories on Airdyne or Rower
15 burpee pullups
9 calories on Airdyne or Rower
9 Wallballs 20/14#


5 minutes practicing:  *advanced practice each, beginners practice handstands and modifications

1) Freestanding handstand

2) Handstand shoulder taps

3) Handstand walking variations


1) Close Grip Bench Press  3×6, 3×4date beasts


For time:
30 calorie row
30 bar facing burpees
30 hang power cleans, 135#/95#