Segment 1: Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch 10 minutes Segment 2: 3×6 Back Squat Segment 3: “The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds Endurance (7:30pm): 10 Rounds of run 300m, jog 100m to recover goal is to m
Segment 1: With a running clock… A. At the 0:00 EMOM 6 minutes: 3 Squat Snatches at 70% Segment 2: At the 10:00 EMOM 6 minutes: 3 Squat Clean and Jerks at 70% 1RM Segment 3: At the 20:00 Death by Toes To Bar Segment 4: 2×10 Back Squats 2×10 Push Press
Our Bootcampers are tough!
#Repost @wmmswim with @repostapp
A little rain never hurt anyone! #soaked #crossfit #crossfitgirls #rainraingoaway #summershower #wheredoesthesweatendandtherainbegin #goals #bootcamp @crossfitdurham
COMMUNITY means the world to us at CrossFit Soul and we try to give back as much as we can so grab a friend and come get your workout on for FREE! Tag your friends and come start your weekend off on the right foot. All skill and fitness levels are welcome!
#communityfitness #crossfit #teamSOUL #CrossfitSoul #Miami #Progenex #teamPRGNX #fitness #training #workout #fitnessmotivation #fitnessjourney #trainhard #VIRUSintl #healthyliving #healthylifestyle #hardwork #hardworkpaysoff #community #fitfam #fitspiration
One-on-One personal training is the best way to help you reach your fitness goals. Our coaches will work with you to tailor workouts around your capabilities and limitations. At Soul we have one of the best coaching staffs in the area!
Email us at email@example.com for information.
#teamSOUL #personaltraining #crossfitsoul #crossfit
Essentials: A. 15min EMOM Odd: Med Ball Clean x 5 reps Even: Side Plank x 20sec per side B. 3 Sets each for time 7-5-3 Dumbbell Thruster Jumping Pull Up Burpee Rest 2min Fitness: A. 15min Clean from...
Friday December 2nd, 2016
3 rounds of :60 bike, 5 reverse lunges/leg, 10 air squats, 10 push-ups
Empty bar clean and jerk warm-up - Coach Led
A. Hang power clean + push jerk, build to a tough set in 10:00
B1. Alternating DB reverse lunges, 3 x 10/leg; :90 rest
B2. Strict pull-ups, 3 x 10; :90 rest (if you can get 10 easily, add weight)
WOD 4 Rounds, 1 Min. Max Reps of Each Dubs Squat Snatches @ 115/75 Burpee Box Jumps C2B Pull-ups Rest
The post Fri WOD 12/2/16 appeared first on CrossFit Iconz Snellville Voted Best of Gwinnett | CrossFitIconz.com.
We are teaming up with @crossfitwynwood next Wednesday, December 7 for WOD in the Wood! Grab 2 of your friends (same sex) and join us at 7:30 PM
There will be NO 7:30PM CrossFit class at Soul. All other services will be offered as scheduled.
Contact @SoulSean for more info or to be placed on a team! See you all there!
#CrossFitSoul #CrossFitWynwood #TeamSoul #TeamPRGNX #Community #ThePassionThatDefinesYou #SweatLife #Reebok
Birthday Bash VIII RAFFLE!
Win a stinger sled from @purestrength Tickets at $20 each or 3 tickets for $50. Money goes towards the North Gwinnett Co-Op Christmas fund. #crossfit #purestrength #workout #suwanee #birthdaybashviii
Birthday Bash VIII RAFFLE!
Win a barbell from @lynxbarbell
Tickets at $20 each or 3 tickets for $50. Money goes towards the North Gwinnett Co-Op Christmas fund. #crossfit #lynxbarbell #barbell #workout #suwanee #birthdaybashviii
Today at @superfine.fair check out live music, amazing art and a the complete transformation of your #CrossFitWynwood. Check your email for the special code to get free admission to the festivities! #Art #ArtBasel #Basel #miami #wynwood #superfinefair #artspiration #igspiration
Bring your donation tomorrow! We are sponsoring a local family through North Fulton Community Charities. If you would like to give please bring your donation by tomorrow! Thank you and Happy Holidays!! See the wish list on our FB link in the bio. #NFCC #give #family #roswellga
Congrats to December Athlete of the Month Rene Williams!
Rene says, "I have always worked out but have never been THIS satisfied." Read her article to find out why! You might be surprised!
Click the link to read more
To all you endurance athletes out there:
- Are you looking to get stronger and more durable this off-season?
- Do you want to outlift the runners & outrun the lifters?
- Are you tired of getting banged up during the season & missing out on races?
If so then WE GOT A PLAN FOR YOU! Coach Megan is starting a Barbell program just for YOU! This 8-week plan starts next week! It's a regular class for members so won't cost you a DIME extra.
For more details email Coach Megan at CoachMeganEdwards@gmail.com
Multiple sessions will be offered so contact her ASAP to get in on the fun!
12-week challenge Kickoff meeting: Thursday, Jan. 5 or Saturday, Jan. 7 Begins: Monday, Jan. 9 Ends: Friday, March 31 Who is this intended for? People that are dedicated to making a lifestyle change...
Goals are important and help us to be accountable with our eating habits and workouts at the gym. By securing your registration for our 7th Annual Winter Chiller, you will be posed to keep your eyes on the goal over the holidays. Don't wait! One-third of our registration cap has been met already. What are you waiting for? #winterchiller #winterchiller2017 #LPC #layneperformance #hardertokill #fairmontwv
CrossFit Old Town - CrossFit View Public Whiteboard Back Squat 87% (+5#) x 4,4 Pause 75% (+5#) x 3+ Clean Progression wk 2 every 1:30 X 7, Clean X 2reps start around 80%-85%, record average load.
Exclusive FOCUS member Janet Wank performing heavy KB swings.
"I came to FOCUS because I wanted a change...a challenge. I have increased my skills, my lifts, my workout times, and have become more confident.
Coach Bryan is always telling me, “If you want it, you have to go and get it!” This works for me because I like the challenge.
I have learned that I am a lot stronger than I tell myself. I’m stronger today than I was yesterday. And tomorrow I’ll be stronger than I am right now."