Tag: alpharetta

WOD

WOD for June 28, 2019

Post author By admin
Post date June 29, 2019

Strength/Skill: 5×5 jerks from rack and 6 single leg squats off box each leg

WOD: 5 min AMRAP
10 ring dips
20 abmat sit ups

Rest 2 mins

6 min AMRAP
10 pull-ups
10 pistols
10 GHD back extensions

Tags alpharetta, AMRAP, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, GHD, johns creek, metcon, milton, mobility, ring dips, sit ups, Squat, Sting, WOD

WOD

WOD for June 27, 2019

Post author By admin
Post date June 27, 2019

WOD: Interval Weight Training
3 rounds of 5 power cleans @75% of your max (heavy NOT touch and go)
300 yard shuttle run (3x100m)
Rest 2 mins

Rest an additional 3 minutes (so 5 minutes total between part 1 and 2)

3 rounds of
20 Barbell OH lunges
2 min row
Rest 2 mins

Tags alpharetta, cleans, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for June 26, 2019

Post author By admin
Post date June 26, 2019

Strength/Skill: 15-15-15 Good morning 3010 tempo and Barbell hip ups 10-10-10

WOD: 5 rounds of 30 seconds on and 30 seconds off
Burpees
DUs
Row
Jumping Lunges
Rest 1 full min

Tags alpharetta, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, double unders, johns creek, lunges, metcon, milton, mobility, Squat, Sting, WOD

WOD

WOD for June 25, 2019

Post author By admin
Post date June 25, 2019

Strength/Skill: 6×6 shoulder press and 5 paralette pass throughs between sets

WOD: EMOM for 12 mins
2 power snatches
2 hang power snatches
2 OHS

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, metcon, milton, mobility, snatches, Squat, Sting, WOD

WOD

WOD for June 24, 2019

Post author By admin
Post date June 24, 2019

Strength/Skill: 5×5 deadlifts and 30 second handstand hold between sets

WOD: 3RFT
50 russian KBS (70/53)
20 T2B
20 burpee box jump overs (24/20)

Tags alpharetta, burpee, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, johns creek, milton, mobility, WOD

WOD

WOD for June 21, 2019

Post author By admin
Post date June 21, 2019

WOD: The Seven

The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.

7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-Ups

*scale as needed to seated DB presses for HSPU, decrease weight on KB,thrusters and DL and ring rows for pull-ups

Tags alpharetta, burpee, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, handstand push-ups, Hero, johns creek, kettlebell, metcon, milton, mobility, Sting, thrusters, WOD

WOD

WOD for June 20, 2019

Post author By admin
Post date June 20, 2019

Strength/Skill: 3 rounds of 10 GHD Sit-ups and 2 wall walks

WOD: 3 rounds
5 power snatches (@75% of max)
Run 300m
1 min max burpees
Rest 2 mins

Rest Additional 3 minutes

3 rounds:
20 front rack lunges (135/95)
Row 1 min
Rest 1 min

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, johns creek, lunges, metcon, milton, mobility, running, snatches, Squat, Sting, WOD

WOD

WOD for June 19, 2019

Post author By admin
Post date June 19, 2019

Back Squats 3-3-3-3-3 and complete 3 broomstick jumps between sets

WOD: Every 2 minutes until failure

* Men start with 20 calories and women 14 calories
* add 2 calories every 2 minutes until failure
* scale start calories as needed

Tags alpharetta, back squat, concept 2, CrossFit, CrossFit alpharetta, CrossFit sting, double unders, johns creek, metcon, milton, mobility, Sting, WOD

WOD

WOD for June 14, 2019

Post author By admin
Post date June 14, 2019

Strength/Skill: Work on ANY gymnastics movements (pull ups, push ups, muscle ups, handstands, etc)

WOD: 30-20-10
Back Squats (115/75)
Sit Ups
Ball Slams
400m Run on the (-) sp after the 30s and 20s only

Tags alpharetta, back squat, ball slams, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, handstand push-ups, jerks, johns creek, metcon, milton, mobility, Sting, WOD

WOD

WOD for June 13, 2019

Post author By admin
Post date June 13, 2019

Strength/Skill: 5×5 barbell bent over rows and 10 skull crushers between sets

WOD: EMOM for 16 mins
Mins 0,4,8,12 – 50 DUs
Mins 1,5,9,13 – 15 push ups
Mins 2,6,10,14 – 100m run
Mins 3,7,11,15 – 10 pull ups

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, double unders, johns creek, metcon, milton, mobility, pull ups, running, Squat, Sting, WOD

Harvin Vallabhaneni

2023-05-01

Cannot recommend this place more, we were new to CrossFit and found this gym very welcoming. The coaches are fantastic and helped me learn build my CrossFit foundation. The members are kind and super supportive. This gym and the workouts quickly became our favorite part of the day. At the same time, the workouts are challenging and fun! Look no further for a good workout in the area.

Michael Booker

2023-01-03

Dropped in for a few classes during the holidays and was very happy I chose to come to Crossfit Sting. Danielle was a great coach as well as very responsive and flexible with scheduling a drop in. I would highly recommend to any crossfiters in the area or travelling through.

Carly Plonka

2022-05-16

After doing crossfit at two other gyms (one box since it opened seven years ago), it was hard to start anew. What has impressed me most about CF Sting is the varied workouts, particularly the movements in the "Skill and Strength." To be honest, some of the movements were ones I rarely did or was not as skilled in. Danielle always has a modification ready so all levels can do the workout. After 5-6 months, I can already see changes in my body and even if the workout looks intimidating, I do not let that stop me from "cherry-picking"--I know that Danielle will work with me, and I am improving at my own pace. Thank you!

Colette samara

2022-02-06

Great workout and great people!

Scott Hudson

2021-08-19

Awesome people, great programming, and for a good price. I highly recommend this gym over others in the area. I will be back!

Christian Thompson

2021-06-18

I was in town for work and dropped in at Crossfit Sting and immediately felt comfortable there. Danielle is a great coach and leader of her gym. Workouts are well programmed and executed. There is plenty of room at the gym and ample equipment! I would drop in again! Thanks Danielle and Crossfit Sting.