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.




*****  Starting next week, 10/27/14- we will only have the noon classes (12:30 class) on Tuesdays and Thursdays.  As interest improves in this time frame, we will increase the days again.*****



OTT Drill



For time:
100 double-unders
115-lb/75 lb. front squats, 21 reps
115-lb/75 lb. push presses, 21 reps
100 double-unders
115-lb/75 lb. front squats, 15 reps
115-lb/75 lb. push presses, 15 reps
100 double-unders
115-lb/75 lb. front squats, 9 reps
115-lb/75 lb. push presses, 9 reps

squat day


Back Squats  3×8, 3×6, 3×4



Giving you guys a “taste” of one of our competitor WODs.  This workout is a easy down day- one to keep us moving and build some endurance.  The competitor group is usually doing 8-10 rounds- you don’t have to do that many.  :)

4 Rounds:

1 minute Run

1 minute Row

1 minute Jump Rope

1 minute No push up burpee

1 minute Handstand hold

12.10.13 gym


Snatches:  Working on full and power.  We can do hang or from the floor, based on how you look, and skill level.  This is your one-on-one time to learn the lifts.  :D



3 rounds for time:
10 overhead squats, 135#/95#,

20 wall ball, 20#/14#, 10′

30 pullups

20 Sit-Ups with weight

400m run



RDL  50% of your clean max : 5×5



3 rounds, each for time:
25 handstand pushups

Notes: Rest 3 minutes between rounds.


4 Rounds:

4 power cleans, 155#/105#
3 front squats, 155#/105#
2 power jerks, 155#/105#
3 Strict Pullups
4 box jumps, 30″/24″

Rest 1 minute between rounds


Now is not the time to give up on being healthy!  Don’t wait until the New Year or after the holidays to watch your weight.  We got this- ask me about how to keep your weight under control, so that you can be the skinny one at the Holiday parties!!!

thinking about gym


worth it


Push Press 3×8, 3×6, 3×4  increase weight as you go.


5 rounds for time:
10 deadlifts, 225#/155#
20 bar facing burpees
40 double unders
Run 400m

Last day of testing!  You guys have been doing awesome!!!

bear complex



Clean and Jerks for Max!   This also means you can get your power clean max.  :)




5 Rounds:  400m run,  15 Overhead Squats (95/65#)



Strength:  Snatches: Power and Full for Max weight


WOD:  ”Fran” 21-15-9.  Thrusters (95/65), Pullups.  You can’t have a benchmark week with out Fran!!!!


And more Girl WODS for the testing week!!!

Wod#1:  ”Annie”:  50-40-30-20-10.  Double unders and sit ups


Wod #2:  ”Karen” :  150 Wall balls (20/14)


The Girls

Testing week continues!

#1:  Grace:  30 clean and jerks (135/95).  This is a WOD that should be done as a sprint.  It should take less than 10 minutes- (5 minutes preferred).  Do not do a weight that this WOD can’t be completed in this time frame.  Also, must keep good form!!!!


Rest at least  5 -10 minutes!!!


#2:  Barbara:  5 Rounds:  20 pullups, 30 pushups, 40 situps, 50 squats.  Yea- this one is gonna take longer than 10 minutes…..



We are doing testing!  Yay!  Here are 2 things we can test today.  If there is time and room, we can test other skills, strengths, and wods today and any of the days this week.  Check with the trainers if you have something you want to try.




Front Squat max.  Warm up with sets of 2-3 sets of 5, then as you increase your wieght you decrease your sets.  As you get closer to your max- then we start with singles.




Deadlifts (225/185#), Handstand pushups