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
    

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 8/24/09

     3 rounds for time:
     20 WB Shots (20#, 16#)
     20 Push Press (75#,55#)
     20 SDLHP (75#, 55#)
     20 Box Jumps (20”)
     20 Calorie Row
     Rest exactly 1 minute between rounds

  Week of 8/17/09

     For Time:
     100 Pullups
     100 Pushups
     100 Situps
     100 Squats

Week of 8/10/09

       For Time:
       3 Rounds
       800M Run
       30 KB Swings (55#, 35#)
       30 Wall Shots (20#, 16#)
    

Week of 8/3/09

      For Time:
      21-18-15-12-9-6-3
      Thrusters(75#,55#)
      SDLHP (75#,55#)
      50 Jump Ropes after Odds
      20 Box Jumps (20") after Evens