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.





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#


Snatch:  working on this lift for 10-15 minutes.  Working up to sets of 2.


Back Squats:  3×5, 3×4, 3×3  Increasing weight as you go.


3 Rounds:  10 Tire flips, 15 in and out jumps, 400m run.


****  New opportunity for the competitive group!  See Suzanne to talk about our new programming and competition schedule.


1) 8 minutes volume accumulation:
Wall walk + 2 strict chest-to-wall HSPU + walk back to hollow plank

Notes: Focus on maintaining hollow position and controlling the walk all the way up and all the way down.

Crossfit Competition

We had great time competing this weekend in the Rise of the South Competition!

We have more competitions coming up.  :D  Masters Weightlifting- weekend of Oct 31st-Nov 1st here in Savannah.  We have 6 people going.  Also, we are putting teams together for the Augusta Winter Throwdown in December.  Ask the trainers, and sign up!!!



1) Press 5 @ 60%, 5 @ 70%, 5 @ 80%.  These are your end sets.  Warm up as needed to get to these weights.



EMOM 12, alternating:
a) Power Clean + Hang Clean + Clean, 185#/125#
b) 1 legless rope climb + 1 rope climb


Ring Rows  3×20, Ring Dips 3×20.


We have not done a 9/11 WOD yet.    This date has affected us all in profound ways, with so many losing their lives that day, and in the years that followed due to these attacks.   May we always remember, and live our lives as better people realizing that we are truly in this together.





9 Rounds:  `100m sprint, 11 burpees

Finish with 2001 m row.


Clean: On 60 seconds, build to 2 @ 70%.  Working for 10-15 minutes


Front Squat 3 @ 80%.  Warm up and complete at least 8 total sets


5 Rounds

5 Handstand pushups

10 Box Jumps (24/20)

15 Wallball (20/14)

200m runt rex hates wall balls



Don’t forget!  Melaleuca presentations at 5:30pm and 6:30pm tonight.  Learn about these great products for your health and the environment.

Brett the massage therapist will be available for massages between 6pm-8pm.  Please notify Suzanne by 12pm to reserve a spot.

Did a little weightlifting meet in the gym Wednesday night- we have 7 athletes now going to the American Masters Competition!   Yay!!!!

suz snatch at arnold



Press from Split 5×5

Aerobic Development

Row 4000m


5 rounds for total reps:
60 seconds burpees
60 seconds Russian kettlebell swing, heavy

sally up down

Happening Wed and Thursday:


Power Yoga at 6pm with Russell.

Brett, our massage therapist will be here from 6-8pm.  1/2 to 1 hour spots available.

Small qualifier Weightlifting competition at 5pm.  Come and take a look!


Melalueca informational meetings at 5:30 and 6:30pm.  They have over 350 products that are organic, natural and environmentally friendly.   From diet products, supplements, body products, and cleaners.  It is pretty cool stuff.



We are going to work on several skills today!   Trying to get more efficient on Wall Balls, Kettlebell swings, toes to bar.

Bulletproof Shoulders



10 rounds for time:
10 deadlifts, 135#/95#
10 pushups


1) Snatch + Low Hang Snatch: increase weights as you go (with trainer)  1 set every 1 minute for at least 10 minutes



Deadlifts 3×6, 3×4, 3×2.  Going for heavy double



21-18-15-12-9-6-3 reps for time of:
Handstand push-ups

don't be upset



5 minutes practicing one:

1)  Handstands and Handstand pushups  (beginners)  Also, may work on Dumbell Push Presses

2) Freestanding handstand, Handstand shoulder taps, Freestanding HSPU (Advanced)



1)  Bench Press 5 @ 70$, 5 @ 80%, 5 @ 90%  Warm up to these numbers


2) Weighted Chin-ups 3×8 (Advanced).  Beginners- Strict pullups



EOMOM for 10minutes
a) 6 overhead squats, 155#/115#
b) 1 rope climb



John wanted to do “Fran”, and Jae was like “what is Fran”.  This is the aftermath.  Jae will never be the same…..


Deadlifts 3×8, 3×6, 3×4

Aerobic Development

Row 15 minutes @90%


15-12-9 reps for time:
Dumbbell Thruster, 55#/35#
Chest-to-Bar Pullups

I have started using Melalueca cleaning products in the gym, and they have hundreds of natural and environmentally friendly products.  We are going to have several opportunities to learn about them next week.  Thursday at 5:30 and 6:30, and again on Saturday am.  Check out the information I have at the gym, and ask me any questions you have.  Feel free to invite your friends.