Quick information:  New things starting!!!!


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.




Thanksgiving week:  Some changes in the hours.

Monday:  7am-10am, 12:30-1:30pm, 3:30-7:30pm

Tuesday: 7am-10am, 3:30-7:30pm  (no noon class)

Wednesday: 7am-10am, 3:30-6:30pm

Thursday:  Closed!  Happy Thanksgiving!

Friday: 9am-11am only



2 Rounds:

12 Ring Dips

12 Ring Pullups

12 Ring Pushups

12 Toes through rings

Rest 2 minutes



5 Rounds for time:

7 thrusters (95/65#)

7 Box Jumps (24/20″)



Push Press 5 @ 70%, 5 @ 80%, 5 @ 90%.  Warm up to these sets.



For time
Airdyne 100 calories
40 back extensions
40 walking lunges
30 deadlifts, 135#/95#
30 front rack walking lunges 85#/55#
10 kettlebell snatches, 24kg/16kg, right arm
10 kettlebell snatches, 24kg/16kg, left arm
20 Goblet pistols, alternating, 24kg/16kg
Airdyne 100 calories

30 minute cut off


Pause Snatch below knees 15 minutes to build to max


5 rounds for time:
6 squat clean & jerk, 135#/95#
12 handstand pushups
18 pullups
12 box jumps, 24″/20″


We are losing John- one of the best trainers to come into the gym!  He has to leave for training (Air Force), and I know everyone is going to miss him.  Anyone that wants to drop him a text- I have his cell number- I am sure he will appreciate hearing from you all.


Thanksgiving is next week.  The hours are going to be different this week- of course!  Please check out the board, and I will post them online here next week.

Most of you have seen the little kids that have been hanging around the gym.  They live nearby and are not in the best situation.  I am feeding them healthy snacks (hello- you all know me by now), and when it is cold I will try to put them in a corner of the gym to eat.  Please be patient while we teach them to behave in the gym.  They really get a kick out of watching you guys workout- and I just want to something nice.  Thanks.



1)  Pause Squat (2 seconds at bottom) 3×6, 3×4, 3×3

2) Bench Press 3×8, 3×6, 3×3.

*with both increase the weight as you go.




4 Rounds:

Row 500m

25 air squats

Row 500m

25 pushups

Row 500m

25 hollow rocks




Crossfit Competition


Clean & Jerk, build to heavy single in 15 minutes


For time:
Row 1100m
7 ground-to-overhead, 205#/145#
19 muscle-ups (19 ring dips and 19 ring rows for beginners)
25 calories Airdyne


Drop Snatch – you won’t like it.  :D  Practice 10 minutes- 2-3 reps every minute



3 minutes AMRAP:
6 power snatch, 115#/75#
6 overhead squats, 115#/75#
6 toes-to-bar

Repeat for a total of 3 cycles, resting 60 seconds between cycles. Score continously.


30 V-Ups + 30 Tuck-Ups + 30 Hollow Rocks

20 Handstand pushups x 2 set


Strict Press 3 @ 70%, 3 @ 80%, 3 @ 90%, plus two down sets (load drop).  Warm up to these weights.




2014 Regionals 50s

For time:
50 calorie row
50 box jump overs, 24″/18″
50 deadlifts, 180#/120#
50 wall ball, 20#/14#, 10′
50 ring dips
50 wall ball
50 deadlifts
50 box jump overs
50 calorie row

Notes: 30 minute timecap.


Pause Snatch (below knees) 65%x2, 70%x2, 75%x2, 80%x1, build to heavy single



4 rounds:
12 chest-to-bar pullups
16 pistols, alternating
32 double unders

thinking about gym



Pause Back Squats 3 @ 60%, 3 @ 70%, 3 @ 80%.  Warm up to these sets.  :D



For time:
50 GHD sit-ups
40 box jumps, 24″/20″
15 dumbbell snatch, 55#/35#, left arm
15 dumbbell snatch, 55#/35#, right arm
20 squat cleans, 135#/95#



WOD #1

One minute each, for max reps:  2 Rounds:

Round 1) Kettlebell Snatch, 24kg/16kg, alternating every 5 reps

Round 2) One legged squats, alternating

Round 3) Kettlebell Clean, 24kg/16kg, alternating every 5 reps

Round 4) Airdyne for calories (or rower)

Round 5)
Kettlebell Jerk, 24kg/16kg, alternating every 5 reps

Rest 10 minutes

WOD #2

5 rounds for time:
12 power snatch, 95#/65#
12 ring dips
12 overhead squats, 95#/65#
12 pullups