Coming Soon: USAPL Border Bash!

Get ready for the Brawl of the Year! Teams from both Georgia and Alabama are invited to compete in BORDER BASH 2014 at Body Evolution/Hot Box CrossFit in Columbus, Georgia on May 10th! In addition to individual awards, we will also be doling out awards to the STRONGEST STATE and the STRONGEST TEAM, so get […]

WOD: 28-MAR-14

Strength: DL 3×5 @ 60,70,80 Conditioning: “Diane” 21-15-9 DL 225/155 HSPU

WOD: 27-MAR-14

Skill Work: Ring Support Holds 4xTop for 20sec, 4xBottom for 20sec. Conditioning: 5 rounds In 60 Sec 10 Burpees ME Ring Dips Rest 30 Sec

WOD: 26-MAR-14

Strength: Press 3×5 @ 60,70,80% Conditioning: AMRAP in 15 minutes: 24 double-unders 12 Push Press 95/65 6 Pull ups

WOD: 25-MAR-14

Olympic Work: Complete 2-3 reps of clean & jerks EMOM for 7 minutes Conditioning: 5 rounds 400M Run 20 Box Jumps 24/20

WOD: 24-MAR-14

Strength WOD: **We are starting the third cycle of 5/3/1.  Add 10 pounds to your deadlift and back squat maxes and 5 pounds to your press max for this month’s percentages.  Example, if your BSQ one rep max was 225lb, now use 235lb to make your percentage calculations.** BSQ 3×5 @ 60,70,80% Conditioning: 500m row […]

WOD: 21-MAR-14

Strength: DL 5/3/1 @ 70,80,90% Conditioning: AMRAP in 10 minutes: 30 burpee buy-in, then…. 3-6-9-12-15-etc…. Deadlift  (185lb/125lb) toes-to-bar

WOD: 20-MAR-14

Skill Work: 15min to work on Turkish Get Up NOT TIMED*** 10 TGU (44/26) 200m Suitcase Carry 8 TGU 200m Suitcase Carry 6 TGU 200m Suit Case Carry 4 TGU 200m Suitcase Carry 2 TGU 200m Suitcase Carry

WOD: 19-MAR-14

Strength: Press 5/3/1 @ 70,80,90% AMRAP in 7 minutes: 11 kettlebell swings (70lb/53lb) 7 burpee box jumps (24in/20in)