1. CrossFit Perimeter - Indoor Boot Camp

• Boot Camp (3 and 6 week programs). Call 404-531-6872 to register.

   
2. WOW (Workout of the Week):

     Week of 1/25/10:

    For Time:
    (Complete all reps of each exercise       
    before moving to the next)
    
    100 Pullups
    100 Pushups
    100 Situps
    100 Squats

    Week of 1/18/10

    500M Row
    8 Laps Farmers Walk (50, 35)
    15 Power Cleans (125, 75)
    30 Push-Ups  
    45 KB Swings (55, 45)
    30 Push-Ups
    15 Power Cleans
    8 Laps Farmers Walk
    800M Run

  Week of 1/11/10

     30 reps each for time:
    KB Swing (55,35)
    Wallball (20, 16)
    Box Jump (24,20)
    Hang Power Clean to a Push press (75, 55)
    Pushup
    Jumping Pullup
    Kettlebell High Pull (75,55)
    Situps
    Burpees
    400M Run

    Week of 1/4/10:

    500M Row
    10 DB Thrusters (45,25)
    20 Push ups
    30 OH lunges (45,35)
    40 KB Swings (55,35)
    50 Mountain Climbers
    50 Situps
    40 KB Swings
    30 OH lunges
    20 Push ups
    10 DB Thrusters
    400M Run

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 6 weeks for only $199 - register early for a discount. Next Camp begins on 1/4/10. 
• Call 404-531-6872 to register

   
2. WOW (Workout of the Week):

  Week of 12/28/09:

  AMRAP in 20 Minutes:
  15 Push-Press (M #85, W #65)
  10 Sumo Deadlift High Pull (M #85, W #55)
   5 Burpees

   Week of 12/21/09

   21-15-9:

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 11/30/09 thru 12/18/09 
• Call 404-531-6872 to register

2. Atlanta Zooma Race - November 9th

   Congrats to the following CrossFit Perimeter
   athletes!

   5K Race (318 runners)
   Beth Harmon - 2nd place
   Dana Dickens - 4th place
   Lauren Oshnock - 16th Place
   Ashley McLeod - 28th Place
   Tracey Johnson - 38th Place
   Vicki Walker - 39th Place 

   Half Marathon (716 runners)
   Becky Skoczylas- 90th place
   Amy Litvak - 185th place

3. WOW (Workout of the Week):

   Week of 11/30/09

   7 rounds:

   5 Pull-Ups
  10 Wall Ball Shots (20,16)
  15 KB Swings (55,35)
  20 Cal Row Odd Rounds
  20 Situps Even Rounds

  Week of 11/23/09:

   AMRAP in 25 Minutes:

   15 Calorie Row
   12 Wall Ball Shots (20, 16)
    9 SDLHP (85, 55)
    6 Box Jumps (24, 20)
    3 Push Press (125, 85)
   
    Week of 11/16/09:

       21 Thrusters (95/65)
       21 Pullups
       12 KB Swings (55,35)
       800M Run
       15 Thrusters
       15 Pullups
       12 Swings
       400M Run
       9 Thrusters
       9 Pullups
       12 KB Swings
       200M Run

    Week of 11/9/09:

      3 rounds (21-15-9)
      KB Swings (55,35)
      1 Length OH Plate Lunges (45,35)
      Burpees
      3 Laps Farmers Walk (50, 35)
      Wall Ball Shots (20,16)
      1 Length OH Plate Lunges
      100 Jump Ropes
      1 Five Cone MB suicide (30, 20)
     
    Week of 11/2/09  

          Row 500 Meters
      30 DB Chest Presses (50#, 25#)
      10 Deadlifts (175#, 115#)
      Row 1000 Meters
      20 Chest Presses
      10 Deadlifts
      Row 1500 Meters
      10 Chest Presses
      10 Deadlifts

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 6 weeks for only $199 - register early for a discount. Next Camp is 10/12/09 thru 11/20/09 
• Call 404-531-6872 to register

2. WOW (Workout of the Week):

    Week of 10/19/09

    Week of 10/12/09
    
     AMRAP in 20 Minutes:

     Row 250 Meters  
     9 Push-Press (95, 75)
     6 Burpees 
     3 laps Farmers Walk (50, 35)
  
   Week of 10/5/09

   4 rounds for time of:
   10 pullups 
   20 kettlebell swings (55, 35) 
   30 situps

   400 meter run (1st and 3rd Rounds)
   1 Lap Plate Lunge (45, 35) (2nd and 4th Round)
  

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 10/12/09 thru 10/30/09 
• Call 404-531-6872 to register

2. WOW (Workout of the Week):

   Week of 9/21/09

   5 Rounds:
   5 Pullups
  10 Thrusters (105, 65)
  15 Swings (55,35)
  20 Situps

  10 Burpees (Odds)
  400M Run (Evens)

   Week of 9/7/09

   1000 Meter Row
   21 BB Thrusters
   21 Pullups
   750M Row
   15 Thrusters
   15 Pullups
   500M Row
   9 Thrusters
   9 Pullups