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Monday 010118 !!Happy New Year!! Two Classes today 8:30AM and 5:00PM Barbell Build to a Heavy Squat Clean Complex 3 Position - High Hang+Hang+Floor Conditioning 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) Tuesday 010218 Midline 1 min Plank 10 Evil Wheels 20 Supermans Conditioning For Time: 30-25-20-15-10 Box Jump Over (24/20) KB Swings (53/35) AbMat Sit Ups Wednesday 010318 Barbell Build to a Heavy 2 Rep Hang Clean Conditioning 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Thursday 010418 Mobilize Hip and Shoulder Drills Squat Therapy Conditioning 27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pu

Counting Macros Week #2

The biggest problem with your body transformation goals start—and end—with your diet. Yes, exercise is also extremely important. And even the best diet won’t offset a lack of physical activity. If the fuel you put in your body is terrible, your body still won’t function the way you want. Use this guide to understand what your body needs, and why you don’t have to frustratingly avoid certain foods that you want as part of your healthy living plan. Carbohydrates: The Misunderstood One Carbohydrates seem to be the focus of most diets you read about (especially fat-loss diets), so it makes sense to start here. The role of carbohydrates is to provide energy, as they are the body's main source of

122517-122917

Monday 122517 Merry Christmas You all are amazing and we could not be any more pleased with calling you all our athletes, friends, or family. This is a fantastic time of the year and we will be celebrating the birth of our savior with our family so please be sure to do the same today with yours! You're always welcome at our house though if you want a hug and hot chocolate! Tuesday 122617 Two Classes today 8:30AM ; 5PM (NOTICE ITS NOT 4:30 or 5:30, but 5PM!!) Partner Workout Wednesday 122717 AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95) Thursday 122817 AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (115/80) X2 Mount

Counting Macros #1

It's that time of the year again. Thanksgiving has passed and Christmas is only a few days away. If you all are like me, during this time of the year, I find it very hard to dodge all great food that is lying around starring at me. What makes it even better is New Years is just around the corner and you know what that means. Time for everybody to make those new years resolution diets, where you throw everything in your pantry away. Pour out any alcohol you in the fridge. Then you go to the grocery store and spend $300 just on yourself and your buggy consist of fish, celery sticks and slim fast. A few days goes by and you end up ticked off, your body hasn't changed. You actually gained three

121817-122217

Monday 121817 Strength 3X3 Front Squats 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Cal Row Sit-Ups Shuttle Sprints 10m Shuttles Tuesday121917 Strength 3X3 OHS 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Under Wednesday 122017 Strength 5X5 DeadLift Conditioning 1500m Row 100 Dubs 400m Run 100 Dubs 50 Burpees Thursday 12217 Strength 5X3 Strict Press Conditioning For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) Friday 122217 Christmas Party Tonight at the Gregory's!!! Come on wit it! Bring your family! All details will be posted again on Facebook page

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Monday 121117 Midline 3 Rds 10 TTB 15 Supermans 15 Russian Twist 15 Supermans :20 L Sit 15 Supermans Conditioning 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65) Tuesday 121217 Strength Front Squats 2X5 2X3 2X1 For Time: 10 Strict Pull-ups, 10 Burpees 10 Strict Pull-ups, 10 Burpees 10 Strict Pull-ups, 10 Burpees 20 Push-ups, 10 Burpees 20 Push-ups, 10 Burpees 20 Push-ups, 10 Burpees 30 Air Squats, 10 Burpees 30 Air Squats, 10 Burpees 30 Air Squats, 10 Burpees Wednesday 121317 EMOM X 9 1 Power Snatch + 1 Hang Squat Snatch AMRAP 20:

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Fridays WOD Work to a Heavy Clean and Jerk Conditioning 5 Rounds 10 Power cleans 10 Burpees

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372