2012-02-04T07:15:37Z Dave Flynn Copyright 2012, Dave Flynn SPHPBLOG <style>
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<p><strong><span style="font-size: 16pt; font-family: Verdana;">25M AMRAP:</span></strong></p>
<p><strong><span style="font-size: 16pt; font-family: Verdana;">10 Cal Row<br /> 10 DL (225#/175#)<br />10 KB Swings (65#/45#)<br />10 Box Jumps (24/20)<br />&nbsp; <span></span></span></strong></p>]]> http://sandysprings.hardexerciseworks.com/index.php?entry=entry120130-214101 2012-01-31T00:00:00Z 2012-01-31T00:00:00Z <p><span style="font-size: small; font-family: comic sans ms,sans-serif;"> </span></p>
<p><span style="font-size: small; font-family: comic sans ms,sans-serif;"><strong><span style="font-size: 16pt;">5 Pull-Ups</span></strong><strong><span style="font-size: 16pt;"><br /> <strong><span>10 Kettle Swings (55#,35#)<span>&nbsp;&nbsp; </span></span></strong><br /> <strong><span>15 Wall Ball Shots (20#,16#)</span></strong></span></strong></span></p>]]> http://sandysprings.hardexerciseworks.com/index.php?entry=entry120123-223433 2012-01-24T00:00:00Z 2012-01-24T00:00:00Z <p><span style="font-size: medium;"><strong>AMRAP in 20 Minutes:<br /><br />Row 250 Meters&nbsp;&nbsp; <br />9 Push-Press (95#, 75#)<br />6 Burpees <br />3 laps Farmers Walk (50#, 35#)<br />&nbsp;</strong></span></p>]]> http://sandysprings.hardexerciseworks.com/index.php?entry=entry120116-090259 2012-01-16T00:00:00Z 2012-01-16T00:00:00Z <style>
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<p class="MsoNormal"><span style="font-size: xx-small; color: #ff0000;"><em><span style="font-size: small; font-family: arial black,avant garde;"><strong><span style="font-size: 20pt;">5:30 AM &amp; 6:30 AM cancelled on 1/16/12</span></strong></span></em></span></p>
<p class="MsoNormal"><strong><span style="font-size: 20pt;">AMRAP in 20 minutes</span></strong></p>
<p class="MsoNormal"><strong><span style="font-size: 20pt;">&nbsp;</span></strong></p>
<p class="MsoNormal"><strong><span style="font-size: 20pt;">9 Burpees</span><br /><span style="font-size: 20pt;">9 WB Shots (20#, 14#,10')<br />9 Power Cleans (95#, 65#)</span></strong></p>]]> http://sandysprings.hardexerciseworks.com/index.php?entry=entry120109-215224 2012-01-10T00:00:00Z 2012-01-10T00:00:00Z <style>
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<p class="MsoNormal"><span style="font-size: medium;"><strong><span style="font-size: 20pt;">4 Rounds for Time:</span></strong></span><br /><span style="font-size: medium;"><strong><span style="font-size: 20pt;">400 Meter Run<br /></span><span style="font-size: 20pt;">25 Pull ups<br /></span></strong><strong><span style="font-size: 20pt;">25 Push ups<br />25 Sit ups<br />25 Air Squats</span></strong></span></p>]]> http://sandysprings.hardexerciseworks.com/index.php?entry=entry120102-191003 2012-01-03T00:00:00Z 2012-01-03T00:00:00Z <ul>
<li><span style="font-size: small;"><strong><span style="font-size: small;"><span style="font-size: medium;"><span style="font-size: x-small;"><span style="font-size: small;"><span style="font-size: medium;"><span style="font-size: medium; font-family: Comic Sans MS;">Five week program. </span></span></span></span></span><span style="font-size: small;"><span style="font-size: medium; font-family: comic sans ms,sans-serif;"><span style="font-size: small;"><span style="font-size: medium;">Call 404-531-6872 to register. </span></span></span></span></span></strong></span></li>
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<p><strong><span style="font-size: medium; font-family: Comic Sans MS;"><span style="font-size: small;"><span style="font-size: medium;">2. </span></span><strong><span style="font-size: medium;"><span style="font-size: medium;">Check our Facebook Page for daily WOD info <br />&nbsp;&nbsp; and</span></span></strong></span></strong><strong><span style="font-size: medium; font-family: Comic Sans MS;"><strong><span style="font-size: medium;"><span style="font-size: medium;"> other news: </span><a title="CrossFit Perimeter Facebook Page" href="http://www.facebook.com/pages/Sandy-Springs-GA/CrossFit-Perimeter/115575105141800?filter=1"><span style="font-size: medium; color: #00ccff;">CrossFit Perimeter Facebook Page </span></a></span></strong></span></strong></p>
<p><strong><span style="font-size: medium; font-family: Comic Sans MS;"><span style="font-size: medium;">3. Navy Seal Workout each Saturday at 7:30AM.</span></span></strong></p>
<p><span style="font-size: medium;">&nbsp;</span><strong><span style="font-size: medium; font-family: Comic Sans MS;"><span style="font-size: medium;">&nbsp;&nbsp; Only $20 for non-members. Call 404-531-6872 <br />&nbsp;&nbsp;&nbsp; to register.</span></span></strong></p>
<p><strong><span style="font-size: medium; font-family: Comic Sans MS;">4. CrossFit Sectionals Registratation opens Feb 1st!</span></strong></p>]]> http://sandysprings.hardexerciseworks.com/index.php?entry=entry120102-190731 2012-01-03T00:00:00Z 2012-01-03T00:00:00Z <style>
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<p class="MsoNormal"><strong><span style="font-size: 18pt;">21-18-15-12</span></strong></p>
<p class="MsoNormal"><strong><span style="font-size: 18pt;">&nbsp;</span></strong></p>
<p class="MsoNormal"><strong><span style="font-size: 18pt;">500M Row</span></strong></p>
<p class="MsoNormal"><strong><span style="font-size: 18pt;">Push Press (115#, 75#)</span></strong></p>
<p class="MsoNormal"><strong><span style="font-size: 18pt;">Deadlift (155#, 95#)</span></strong></p>]]> http://sandysprings.hardexerciseworks.com/index.php?entry=entry111226-150502 2011-12-26T00:00:00Z 2011-12-26T00:00:00Z http://sandysprings.hardexerciseworks.com/index.php?entry=entry111219-152801 2011-12-19T00:00:00Z 2011-12-19T00:00:00Z http://sandysprings.hardexerciseworks.com/index.php?entry=entry111212-170831 2011-12-12T00:00:00Z 2011-12-12T00:00:00Z http://sandysprings.hardexerciseworks.com/index.php?entry=entry111205-054924 2011-12-05T00:00:00Z 2011-12-05T00:00:00Z