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Welcome

A Little About Us

Every time you walk into CrossFit STAND you will be joining a group of like-minded people who have commited themselves to improved health and fitness. Our goal is to unite this community and unleash the inner animal in everyone! Along with thoughtful planning and proper execution, we use strength training and nutritional development to achieve a reult you would never get on the treadmill. CrossFit is designed to challenge you at your personal fitness level, whether you are a beginner or an advanced athlete. One of the main roles of our coaches is to evaluate each individual to determine how they will execute the workout on that given day. We are vigilant about form and good movement patterns, as this is what keeps us safe under load and intensity. When you join us for a WOD, you will leave feeling encouraged, motivated, enlightened, and most of all, like you got a great workout! To see what some of our clients have to say about CrossFit, view our testimonials page.

box jumps are an excellent way to boost agility and train finess

What to Expect

running between highly intense weight training is an excellent way to burn fat

In a typical class, you will be guided through three main stages. The first will be either an instructor-led warmup, an on-your-own warmup, or both. Here you will work on mobility and skill work, do some exercise to get your blood flowing, and practice any movements that you might be doing in the main workout. When the warmup is complete, the entier class will begin the WOD (Workout Of the Day). When everyone has completed the WOD, we will regroup and do a group cool down. The cool down will focus on mobility and recovery.

More to See

For a little more in-depth information, you can read about what crossfit is, or you can see how we use training, nutrition, and recovery to maximize muscle gains and fat loses! If you would like any additional information, feel free to get in touch! From the outside, CrossFit can be very intimidating! In truth it is one of the most encouraging and supportive environments you will ever encounter. We are excited about your progress regardless of your fitness level, whether that means you have just run your first 400 meters or your first 5:30 mile. In CrossFit, the loudest cheers are for the last ones to finish!

studies show women who train with weights have a higher chance to burn fat during and following their workout
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Workout Of The Day

Wednesday April 23, 2014

Be sure you put your feet in the right place, then stand firm.

Abraham Lincoln
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Announcements
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    Program

    Wednesday, April 23rd, 2014

    Schedule Today


    We have a packed day today! To stay on schedule we will be starting the workout at :40 of each hour, so try and arrive on time or a few minutes early for class to get your warm-up in! If you arrive late and cannot fit the warmup in, your warmup will be:

    Row 750m


    Warm Up


    2 Rounds not for time of:

    10 Slow and Controlled PVC good mornings
    8 DEEP walking lunges with a bottom stretch
    6 Vertical Jumps (squat to full squat position, then leap upwards as far as possible)
    40 second figure 4 stretch on the wall (each leg)
    20 second v stretch on the wall


    Cash In


    Running Repeats:

    On a running clock, perform the following:

    600m Run (When the clock starts - 0:01)

    400m Run (When the clock reaches 3:00)

    200m Run (When the clock reaches 5:00)

    Your rest time is determined by how fast you finish your run!


    WOD - Strength


    Shoulder Press

    5x5 - Performed on a running clock with a set each 1:30

    ---
    THEN - take 5 minutes to warm up deadlift
    ---

    Deadlift

    5x5

    5x5 - Performed on a running clock with a set each 1:30


    WOD - Met Con


    Alternating double tabata of:

    Push Press
    Ab Mat Sit Ups

    Rx'd - (75/55)

    Rx'd Plus - (95/65)

    Comp Team - (135/95) and Toes to Bar




    Cool Down


    We will do a group mobilization session at the end of the workout


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    Scoreboard

    Wednesday, April 23rd, 2014

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