Happy Monday Everyone!

STRENGTH

Week 4 is going to be an awesome one for our strength cycle. We’re on 6 sets of 2 reps at 85%

NOTARY

Ruben is a Notary and can notarize your document at no charge. Email me to schedule an appointment.

FRIENDS AND FAMILY DROP IN

If your friends or family have at least 6 months experience we’d be happy to have them when they visit you or if you’d like to accompany you

• We have a 1 Day Drop in for $20 by clicking this link
• 1 Week / 7 Days for $60 by clicking this link
• We also have a 10 day class pack for $175 that never expire by clicking this link

CROSSFIT GEAR

We have compiled a list of item you may consider, but not necessary, to help you improve and protect your CrossFit experience.

It’s nice to have your own equipment, especially during these times.

Jump Ropes – Measured to your height and specs

• Rx Smart Gear
• RPM Training
• Buddy Lee
• Rogue Fitness

Shoes – Are important depending on what the WOD calls for. Comfortable shoes for every day CrossFit work outs, Lifting shoes on days that involve Snatches, Deadlifts, Clean and Jerks, etc.

Rogue Fitness has a great layout of different shoes

Regular shoes and specific lifting shoes

• Nike Metcon
• Reebok Nano
• No Bull
• Go Ruck

Gymnastic Grips – For hand protection when doing pull ups

• Victory Grips
• Bear Komplex
• Rogue Fitness

Weightlifting Belts – to brace you back for back squats and deadlifts.

Rogue and Rx Smart Gear are 2 one stop shops that carry different brands

* Please google on your own to find other alternatives. We do not have any affiliation from any of the above vendors.

SOCIAL MEDIA

Be sure to Follow us on Instagram, Facebook Page, Facebook Community Group and subscribe to our blog here to get “Today’s Workout” emailed to you each evening at 8pm.

BIRTHDAYS

• Wednesday, August 25^th: Shawn Moore
• Friday, August 27^th: Danni Dong
• Saturday, August 28^th: Fiona Clark

PREVIEW

Please email us if you have any questions or comments.

Michael and Ruben

Happy Sunday Everyone!!

Week 34!!

STRENGTH

We are on Week 3 consisting of 5×4 @ 80% Monday through Thursday with Accessory on Friday

WORKOUTS / METCONS

This week’s workouts are pretty straightforward. Nice barbell cycling ladder thrown in that will definitely test your grip. A good bodyweight mix in with some AMRAPS.

SUNDAY 

How’s everyone liking the Upper Body Sesh on Sunday’s? We will continue this trend.

CLASS RESERVATIONS AND SIGN UP

Please continue to sign up before class and if you can’t make it please cancel.

Here is a LINK with instructions on reserving and signing into a class

BIRTHDAYS

No birthday celebrations this week 🙁

LOST AND FOUND

Items left behind will either be placed in the designated cubby located to the right closest to the wall with either water bottles and below knee sleeves, grips, etc and clothes will be hung on the rack.

PREVIEW

Please email us if you have any questions or comments.

Michael and Ruben

Hello everyone!

If you’re looking for something to do. Our very own Charlie Miller is director, set designer, sound designer, lighting designer, and props designer for the show Circle Mirror Transformation playing from August 6th to the 22nd at On Stage Atlanta at 3041 N Decatur Road in Scottdale. Tickets can be purchased through the “Tickets” link at https://www.onstageatlanta.com/

Hello everyone!!

We are happy to announce the re-opening of the kids room with the following conditions;

• They are capable of remaining in the kids room
• You clean up after them. Please spray and wipe the hard surfaced areas such as the plastic bench and desk.
• Water is the only liquid allowed in a non spillable cup
• If you bring toys you must take them with you
• They must not be disruptive (crying)

DOG RULES

We are also happy to allow dogs back under the following conditions:

• The must be tethered/leashed and remain on the concrete ramp
• They are not allowed to roam the main gym floor at anytime
• Please be prepared to clean up after them in case of an accident
• They must be people and dog friendly and up to date on their vaccines
• They must not be disruptive (barking)

Please feel free to email us if you have any questions or comments.

Michael and Ruben

Hello Everyone and Happy 4th of July!!

STRENGTH

Last Week, Max Week!!! Week 8 (8-week cycle). A lot of 1×1 aka 1RM aka 1 Rep Max. Whether you’re new or seasoned, knowing your 1 Rep Max on lifts is important because as you’ve probably scene on strength days we work off percentages of your 1 rep max. Please do not add pressure to lift heavy. Remember form over weight.

After this week we will have a 2-week break from a set strength and then we will begin our new cycle on July 26th. The next cycle will be more traditional lifting and Olympic will be mixed in throughout. During the 2 weeks off we will do basic lifting in the metcons to deload a little.

SOCIAL MEDIA

Be sure to Follow us on Instagram, Facebook Page, Facebook Community Group and subscribe to our blog here to get “Today’s Workout” emailed to you each evening at 8pmand important Announcements.

SMS MESSAGING

Please accept or sign up to receive SMS Text Message for emergency and special notices such as road closings, urgent class information do to weather or other factors, etc.

If you do not receive a message to subscribe to SMS via Text you may sign up by going to your Personal Settings > Notifications > and click the checkbox for SMS Messaging.

YOGA EVERY WEDNESDAY AT 6:30PM

We’ve had some great attendance to Bee’s Yoga. We are capping the class to 8. Be sure to reserve a spot through Wodify and if you reserve and cannot make it be sure to cancel your reservation. Email us if you have any issues reserving a spot

RESERVING A SPOT IN CLASS

Please be sure to reserve a spot in class and to cancel if you cannot make it. This allows us to track attendance.

BIRTHDAYS

• Tuesday, July 6th: Daniel Alberts
• Wednesday, July 7th: Josh Thompson
• Friday, July 9th: John Alberts and Mario Gurrola

PREVIEW

Please feel free to email us if you have any questions or comments

Michael and Ruben