Tag: Sting

WOD

WOD for July 9, 2019

Post author By admin
Post date July 9, 2019

Strength/Skill: 5×3 snatches and 10 ring rows between

WOD: 3RFT
10 C2B Pull-Ups
Run 200m
10 HSPU
20 DUs

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, GHD, handstand push-ups, johns creek, metcon, milton, mobility, snatches, Squat, Sting, WOD

WOD

WOD for July 8, 2019

Post author By admin
Post date July 8, 2019

Strength/Skill: 5×3 clean and jerks and 10 GHD back extensions between holding for 4 seconds at the top

WOD: 10 Rounds
10 Russian KBS (70/53)
10 Goblet Squats
10 Goblet Walking Lunges

*scale to 6 rounds if needed

Tags alpharetta, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, lunges, metcon, mobility, overhead squat, Squat, Sting, WOD

WOD

WOD for July 3, 2019

Post author By admin
Post date July 3, 2019

Strength/Skill: 5×5 deadlifts and 10 GHD sit ups between sets

WOD: EMOTM for 15 minutes
Run 100m
10 lateral jumps
*increase jumps by 1 every minute

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, Deadlift, johns creek, metcon, mobility, overhead squat, running, Squat, Sting, WOD

WOD

WOD for July 2, 2019

Post author By admin
Post date July 2, 2019

Strength/Skill: 4×8 push press and 5 YTWs after each set

WOD: For Time
30 shoulder to overhead (95/65)
30 pull-ups
Run 400m
20 Shoulder to overhead (115/85)
20 Pull-Ups
Run 400m
10 shoulder to overhead (135/105)
10 C2B pull-ups

Tags alpharetta, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, metcon, milton, mobility, pull ups, ring dips, running, Sting, WOD

WOD

WOD for July 1, 2019

Post author By admin
Post date July 1, 2019

Strength/Skill: Back Squats 2×8 at 75%, 2×6 at 80%, 2×4 at 85%

WOD: 5 clean and jerks (95/65)
Run 200m
10 clean and jerks
Run 400m
20 clean and jerks
Run 800m

*this is one that you should move quickly! For the clean and jerks and the runs!

Tags alpharetta, back squat, cleans, CrossFit, CrossFit alpharetta, CrossFit sting, cumming, jerks, johns creek, metcon, milton, mobility, running, Squat, Sting, WOD

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 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

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.