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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

Thursday July 31, 2014

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

Abraham Lincoln
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Announcements
    CrossFit STAND Cumming GA logo
    Program

    Thursday, July 31st, 2014

    Showdown on the Square!!


    This Saturday there is a crossfit competition going on and we are freaking showing up big time! We have a bunch of teams competing and some competing for the first time! We are going to have a cheering section and we need you guys to come support our athletes! It can be intimidating to compete against other and be JUDGED (Hello..."no rep"?? Eekkk) So, we are going to be there so show our support! Wear your crossfit STAND shirt and come yell your lungs out for your STAND family as they show the world what they've got! This would also be a great time to come check out what these competitions are like! (Side note: I think competing is soooo good for your athletic development. You ALWAYS learn something about yourself, strengths, weaknesses, and that helps you improve! There are categories for all levels of athletes, so if you think you want to give it a shot, I don't think you will regret it!)
    It starts at 4pm on the square in Gainesville and will run until 9pm!

    OUR TEAMS:
    Stefan and Sean
    Kelsey and Savannah
    Kaelin and Skeels
    Kate and Shelli
    Crystal and Alysa
    Sandy and Ashlee
    Scott H and Greg Bright
    Megan and Shelby Pratt
    Missy and Barbara
    Ken and Brent

    I'm so proud of all of these athletes just for signing up, and I know they will make us proud on Saturday! Bring your pom-poms!


    Warm Up


    800m Run/Row -If you are sore use this as a recovery run; an easy jog, maybe some stretching thrown in. Feeling feisty; push the pace!

    Dislocates

    15 OHS

    15 Sit-up

    15 Push-ups



    Recovery Mobility

    Movement Prep Mobility




    WOD - Strength


    Four sets of:
    Weighted Pull-Ups x 2-4 reps @ 21X0
    Rest 60 seconds
    L-Sit x 30-60 second hold
    (if you cannot do this consecutively, accumulate the time)

    *If you cannot do an unassisted strict pull-up yet, your goal will be to use the smallest band possible to complete the 2-4 reps. If you could do 5-6 you need less band.


    WOD - Met Con


    Complete as many rounds and reps as possible in 5 minutes of:
    10 Pull-Ups
    10 Wall Ball Shots (20/12 lbs.)
    Then rest exactly 5 minutes, before completing . . .
    As many rounds and reps as possible in 5 minutes of:
    10 Toes to Bar
    10 Jumping Lunges

    *If you are competing in showdown on the square this weekend AND you are competing Rx'd sub out ring rows for pull-ups to make sure your hands don't rip!


    Cool Down


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


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    Scoreboard

    Thursday, July 31st, 2014

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