Georgia has allowed us to re-open our gym. Please know that we take your health and safety very seriously. We will open back up on Saturday, April 25 and are excited to have you all back in our doors. We will be abiding by the rules set forth by our Governor and have worked hard to make our gym super clean and will be sure to keep the 6 ft rule with our clients. You will always have your own disinfected gear to use each wod and it will be cleaned after each use. We look forward to serving you!
The Governor has issued a Gwinnett county and City of Braselton shut down of all gyms. We will comply with this order and will be shut down until the mandated April 16, 2020.
Workouts may still be posted, if you are able, I’d love to hear how you did it at home or modified it to be able to do it at home! We hate that COVID-19 has struck out community like this, stay healthy and we hope to see you very soon!
Friday, Mar. 27, 2020
10!
- Box Jump
- Push-Up
- Good Morning
Derek Disbro / WODs / 0
Thursday, Mar. 26, 2020
For Time:
- 21 BW Back Squat
- 3 Rope Climb
- 15 BW Back Squat
- 2 Rope Climb
- 9 BW Back Squat
- 1 Rope Climb
Derek Disbro / WODs / 0
Wednesday, Mar. 25, 2020
Weight Vest Wednesday
4 Rounds:
- 400m Run
- 2 minute Rest
Rest as needed then…
15-10-5
- Burpees
- Pull-Ups
OR
4 Rounds:
- 200m Run
- 1 minute Rest
Rest as needed then…
30-20-10
- Burpees
- Pull-Ups
Tuesday, Mar. 24, 2020
4 Rounds:
- 10 Hang Power Clean & Jerk
- 20 Wallball Sit-Ups
- 30 Double-Unders
Derek Disbro / WODs / 0
Monday, Mar. 23, 2020
8 Rounds:
- 5 Pulls on rower for calories
- 3 Deadlift
- Increase deadlift weight each round.
Derek Disbro / WODs / 0
Saturday WOD
Lets go outside and play!
Partner UP
partner 1 works on AMRAP, partner 2 will run 200m
23 min AMRAP:
10 Roll up pistols (5 on each side)
10 jumping squats with small dumb bells
Crab walk up and back down driveway
Lunge driveway up and down with small dumb bells overhead
side shuffle over green hurdles down and up
Friday, Mar. 16, 2020
3 Rounds:
- 90 second handstand hold in as few as sets as possible.
- 1 Rope climb for each set before beginning the next round.
Then
3 Rounds:
- 50 foot Broad jump in as few as jumps as possible.
- 1 Wall-walk for each jump.
Derek Disbro / WODs / 0
Thursday, Mar. 19, 2020
5 Rounds of 3 minutes:
- 15 Calorie Row
- 10 Push-Ups
- 5 Power Snatch
- Increase Snatch weight each round.
OR
6 Rounds of 3 minutes:
- 12 Calorie Row
- 8 Push-Ups
- 4 Power Snatch
- Increase Snatch weight each round.
Derek Disbro / WODs / 0