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THURSDAY 160901

Warm-up: Individual… Row for 2 minutes 10 Yoga Push ups 15 Squats Group…. Butt Kickers Down Spiderman Crawl Back Karaoke Down and Back Duck Walks Down Broad Jumps Back   Fitness: Three sets of: Front Squat x 6 reps @ 3 sec descend Rest 60…

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Why do you have your own coach?

When you first started training at Cumming Strength and Fitness, the first thing that happened was you were given your own personal coach. Maybe you realized at the time—or maybe you didn’t—but having your own personal coach is a fairly unique concept in our broader community….

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WEDNESDAY 160831

Warm-up: Individual…. Skip Rope for 2 minutes various styles Accumulate 25 KB Swings 300m Row Group… 400m Run Banded Shoulders and Lats Spiderman Crawl Down Samson Lunges Back   Fitness: Four sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Single…

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TUESDAY 160830

Warm-up: Individual… Row 300m 10 Dive Bomber Push Ups Banded Lat Stretch Group…. Bear Crawl Down Backwards Bear Crawl Back 10 Slow Squats 15 Hollow Rocks 10 Kipping Swings   Fitness: Three sets of: Strict Pull-Ups x 6-8 reps @ 2 sec descend Rest 60…

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MONDAY 160829

Warm-up: Individual… Assault Bike 20/15 Calories 15 Hollow Rocks 20 Banded Good mornings Group… Samson Lunges Down Inch Worms Back Butt Kickers Down High Knees Back Warm-up movements   Fitness: Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 –…

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SATURDAY 160827

Warm-up: Individual… Run 400m Crossover Symmetry 15 Hollow Rocks Group… Junkyard Dog partner warm-up Warm up movements   Fitness and Performance: Partner WoD: 3 Rounds for time: 50/35 Calories of Assault Bike/Rower 100 Double-Unders 25/15 Strict Handstand Push-Ups Run 800 Meters 30 Toes to Bar 30…

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FRIDAY 160826

Warm-up: Individual… Run 200m 15 Leg Swings 20 Banded Good Mornings Group… Karaoke Down and Back Straight Leg Bear Crawl Down Butt Kicks Back Samson Lunges Down High Knees Back   Fitness: Four sets of: Good Mornings x 8-10 reps @ 3 sec descend Rest…

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THURSDAY 160825

Warm-up: Individual… Row 500m 15 Slow Deep Squats   Group… High Knees Down Spiderman Crawl Back Partner Banded Sprints Down and Back each Broad Jumps Down + 3 air squats Butt Kicks back   Fitness: In 15 minutes complete Four sets of: Back Squat x…

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WEDNESDAY 160824

Warm-up: Individual… Run 200m Crossover Symmetry 10 Dive Bomber Push ups Group… 15 Banded Good Mornings 10 Lateral Banded Steps High Knees Down Burpee Broad Jumps Back   Fitness: Three sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Single Leg Hip…

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Prescription for a Great Life

When we opened Cumming Strength and Fitness, our purpose wasn’t about producing elite athletes to compete at the CrossFit Games. And it still isn’t. Yes, we want you improving your fitness and hitting PRs regularly, but our mission is so much bigger than that. Our…

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