6:00AM
Get Heavy
PMers busting out some serious sit-ups
Back Squat 1 RM
Then, 85% AMRAP of Back Squat
1 RM x 1 attempt
Repeat with close grip bench press
Individually Fueled
Crossfit Powered
Community Driven
Welcome to CrossFit North Atlanta, one of Atlanta’s oldest and most established CrossFit facilities. Here, our mission is simple. We instruct and educate, you work and earn your results. We thrive on the improvements and progress of our membership, as we continue to push the limits of elite fitness.
We construct our programming and define our fitness by an individuals competency in respiratory and cardiovascular endurance, strength, stamina, flexibility, power, speed, coordination, agility, balance, and accuracy. It is by these tenants that we ensure functionality, intensity, and variety. CFNA welcomes all fitness levels, as we can accommodate any and all fitness and lifestyle goals.
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PLEASE NOTE: We are doing a little remodeling to this site. We appreciate your patience.
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Friday, January 27, 2012
Thursday, January 26, 2012
6:00AM
Thirsty Thursday
Games prep chicks joined the 6:15pm class last night for a tricep blowout
5 Rounds
50 air squats
400m run
Wednesday, January 25, 2012
6:00AM
Habits of a Champion
Webster’s Dictionary defines a “habit” as a tendency to perform a certain action or behave in a certain way, in other words...the usual way of doing things. Each of us has tremendous potential but many fall short of who we might become. Abraham Maslow once wrote “ The story of the human race is the story of men and women selling themselves short.” First you make your habits, then they make you and unfortunately the average person settles for far less than he or she is capable of achieving.
Click here to read more about 10 habits that will hopefully inspire you to reach new heights both in sport..and in life.
Tuesday, January 24, 2012
6:00AM
AMRAP Partaaay!
Crossfitters will do most anything for some tequila.....
AMRAP in 15 min
10x burpees
10x pushups
10x rings dips
Monday, January 23, 2012
6:00AM
Monday Madness
Mark B. fires up CFNA crossfit kids i.e. our future firebreathers.
Clean grip Deadlift- build to a heavy single in 5 sets
+
7 rounds for time
7x deadlift-225/155
35x double under
Friday, January 20, 2012
6:00AM
Rise Up
Meredeth with a fierce power snatch.
Time to set some PRs
In 60 min complete:
Front Squat- 3RM
Snatch- 2RM
Pullup- AMRAP in 1 attempt
Thursday, January 19, 2012
6:00AM
Thursday a.k.a "Lil Friday"
Russell's back in the game and looking fierce.
C*DIESEL CHALLENGE WOD
250m row
15x kb swing (70#)
25x burpees
15x Kb swing (70#)
250m row
*prizes TBD
GO REAL HARD
THEN GO HARDER
TODAY'S LEADERBOARD:
C*DIESEL TIME TO BEAT: 3:17 UB - Matty B
RX MEN: 4:14 - Chris N.
RX WOMEN: 5:34 - Meredeth F.
Wednesday, January 18, 2012
6:00AM
The Proof is in the Dress
Introducing Mr. and Mrs. Hayden Smith!
IN HER OWN WORDS:
My sister-in-law, Britton McLeod, had been trying to get me to join Crossfit ever since I moved to Atlanta in Early 2010. I have to admit, I was hesitant to join b/c it looked like a serious commitment & the workouts looked intense! When Hayden finally popped the question in Dec 2010, I started to workout more & watch my diet. Nothing happened. Nothing. So, in the summer before the wedding, I begrudgingly joined Crossfit. I joined at 3 times a week & right off the bat I could see improvements: muscle tone, strength, flexibility and endurance all improved. About 2 months before the wedding, I made an effort to eat Paleo for most meals. Richard's pre-made Paleo made it really easy. That's when I really saw the weight loss. 15 pounds!! I went down a pants size & my dress fit great!
Crossfit really helped me get over the weight-loss plateau.
Congrats Angela and Hayden. We wish you all the best!
LAST CALL!
Tonight at 6:00 PM is the Kettlebell 101 Workshop. To sign-up contact Dani.
Tuesday, January 17, 2012
6:00AM
Super Tuesday
The WOD was the easy part, it's adding the numbers that has 'em sweatin'
;)
5 rounds for time:
9x deadlifts@135/95
6x hang power snatch
3x Overhead Squats
RIGHT:
Bracket in all his glory provided his own caption for this one...
"Summer shape mid winter baby!"
Monday, January 16, 2012
6:00AM
AMRAP til you Drop
;)
Travis R going BEAST MODE
AMRAP pullups in 5 min
Rest 30 sec
AMRAP Wallballs in 4 min
Rest 30 sec
AMRAP Abmat situps in 3 min
Rest 30 sec
AMRAP double unders in 2 min
Rest 30 sec
AMRAP Pushups in 1 min
HAPPY MLK DAY!
DON'T FORGET!This Wednesday @ 6:30 PM, we are holding a Kettlebell 101 Workshop at CFNA. If you have not yet signed up but would like to, contact Dani. It's gonna be good!
Friday, January 13, 2012
6:00AM
Load it Up
;)
Jasmine and Killer B pulling some big load
Complex for Max Load
Power clean x1/ Push press x1/ Split jerk x1
Update on Friday, January 13, 2012 at 10:32 AM by
T-Rex
T-Rex
Getting to know your CFNA trainers.... spotlight on Mitch Wasserman
Go to 1min 28secs in the clip
Mitch is the one in white... breaking the nose of the guy in red
Thursday, January 12, 2012
6:00AM
Thursday
;)
10 minutes on the AIRDYNE. No big deal.....RIGHT?!?!
3 rounds for time:
800m run
3x rope climb
12x thruster@135/95
Happy Birthday
Steve!!!
Wednesday, January 11, 2012
6:00AM
The Crossfit Open
Do you have what it takes?
Everyone is encouraged to participate but we will NOT be using WOD Class time for workout validation this year. All validation workouts will be held on Saturdays at 10:00 AM and your competition athletes will test immediately after. It is gonna be hot!. More to come
Team Cockdiesel is going to the Games in 2012... BELIEVE IT!
Tuesday, January 10, 2012
10:00PM
Get to know the AIRDYNE......
;)
A. Clean Grip Deadlift- work to 1RM in 10 min
+
B. 10 min Airdyne calorie test
+
C. 100x wallball for time
TODAY'S FINAL LEADERBOARD:
Deadlift:
RX Male: Fudger/Stennis 415#
RX Female: Kim "KillerB" Bartlett 245#
Airdyne:
RX Male: Neal Papvies 209 Cals
RX Female: Kim "KillerB" Bartlett 147 Cals
Wallball:
RX Male: Jarrad Vaughn 4:39
RX Female: McFudgin 4:15