Featured

CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (3 x 10 @ 70%)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 15 10 Hang Squat Snatch (75/55) 30 Double Unders 20 Push Press (75/55) 30 Double UndersThank Outlaw CrossFit & Carl for this little nasty bit....

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A100 Weighted Sit Ups (plate) (Time)100 Weighted Sit Ups for Time (15/10 plate)Part BMetcon (AMRAP - Rounds and Reps)20min. AMRAP 20/15 Cal. Assault Bike Ride 15 Goblet Squats 24kg/16kg 10 Burpees...

CrossFit Decatur - All ClassesJust a reminder that on Friday's the whole gym will be doing the same workout. In order to accommodate the equipment and space needs of larger class sizes the afternoon schedule has been modified and is as follows (on Friday's only): 4:00...

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (5 Rounds for reps)In 4 Minutes complete 12 Deadlifts 185/135 21 Wall Ball 20/14 Run 200M with remaining time AMRAP of Double Unders.Rest 2 minutes after each round Score each round for Double Unders...

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (5 Rounds for time)50 Calories on The Assault Bike 2 Min Rest 40 Calories on the Assault Bike 2 Min Rest 30 Calories on the Assault Bike 2 Min Rest 20 Calories on the Assault Bike 2 Min Rest 10 Calories on the Assault Bike...

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunOr2k Row (Time)Max Effort 2k RowPart BMetcon (AMRAP - Reps)AMRAP in 15 minutes 5 Pull-Ups 10 Push-Ups 15 OH Alternating lunge steps #25/#15...

CrossFit Decatur - SportView Public WhiteboardPart APower Snatch (3,3,3,3,3)Part BMetcon (Time)For Time: 800m Run 60 Air Squats (Rx = full depth and extension) 40 Power Snatch (95/65) 60 Air Squats (Rx = full depth and extension) 800m Run...