857 Hickory Flat Hwy, Canton, GA

678-390-0609

Wod/Blog

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CrossFit Workshop: Jump Rope September 8, 2018

July 13, 2018
Details The CrossFit Workshop: Jump Rope is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills

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CrossFit Games Open


February 23 - March 23, 2018 - Join athletes from all over the world in the CrossFit Games Open! The first workout will be announced on February 22, 2018 and we will be doing it in class on Fridays! What is the Open? Register Now at http://games.crossfit.com

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CrossFit Gymnastics Course


April 28-29, 2018 we will be hosting the CrossFit Gymnastics Course OVERVIEW This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements. Skills are repeated until the student has an understanding of how to learn, spot and teach all movements safely to athletes of any level. Gymnastics programm

Labor Day Workout 2017

September 4, 2017
  If you are unable to make the workout, next best option is to donate. We want to help our friends and neighbors in Houston and on the coast that have been affected by Hurricane Harvey. There are hundreds of gyms that have been destroyed by this hurricane and will need help rebuilding. Some are currently 6 ft. under water, others will need to rebuild from the ground up . . . and the storm is not over. We have joined forces wi

Driven Fitness – Sat 6.10.2017

June 10, 2017
Partner WOD With a partner, complete the following for time: 100 partner burpee wall balls (perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200M walking lunge relay with medicine ball (1 partner holds the med ball, the other partner lunges; switch at any time) 300 Double-Unders (or 400 single unders) 400M Med-Ball Relay Run (both partners run, 1 holds the med ball, switch at any tim

Driven Fitness – Fri 6.9.2017

June 9, 2017
  Warm up Pizza Pie or Coach’s choice   Skill Practice 3 rounds of :40 work, :20 rest KB sumo deadlift Single arm half kneeling DB/KB press (20 seconds each arm) Hollow body hold   Metcon Partner WOD Run 400M together (within arms’ distance), Then 2 rounds of 50 foot partner wheel barrow OR piggyback carry (25’ each partner) 50 air squats 50 sit-ups 50 burpees *only 1 p

Driven Fitness – Thurs 6.8.2017

June 8, 2017
Skill Practice 12 minute EMOM Minute 1 – jump rope practice x 45 seconds Minute 2 – 5 ring rows + 5 ring outs Minute 3 – 5-10 push-up negatives (lower for 3 counts) Minute 4 – 30 Russian twists (15 each side)   Metcon Complete for time: 21 alternating single arm DB ground to overhead 21 sit-ups 100M run 15 alternating single arm DB ground to overhead 15 sit-ups 100M run 9 alternating singl

Driven Fitness – Wed 6.7.2017

June 7, 2017
Warm Up 5-4-3-2-1 reps for quality Good mornings Air squats Push-ups Sit-ups   Skill Practice 10 minutes of Handstand / inversion progression   Metcon 3 rounds for reps of 40 seconds of work, 20 seconds of rest at each station: Squat jump front/back (scale with squat with calf raise) Reverse crunches Perfect push-ups Lateral plate jump overs (scale with plate jumps) Alternating single leg V sit-up

WOD – Tues 6.6.2017

June 6, 2017
Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower. Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1 rep, increase weight with each set to max) Super Set: None. Metabolic Conditioning: “Goose“ For time 21 power snatch (Health: 35lb / Athletic: 65lb* / Performance: 95lb) 9 lateral burpees over bar 15 snatch

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