Workout of the Day:  "2016 Regional Team Event 4" For time, in teams of three: 1800 meter run 60 overhead squats w/ pull-up hang 100 sit-ups w/ deadlift hold -For the 1800 meter run, teams must switch runners after every 200 meters. -For reps to count both non-working team members hang from...

Friday, May 20th - Max Effort Event 15:  Max unbroken bar MUs (up to three attempts - 15 minutes) Strength/Conditioning:  With a running clock: At the 0:00: 12 Rounds of 1 Power Clean (65%) every :40 seconds (8 minutes total) Rest from the 8:00-12:00...

Max Effort Event 14:  1 RM Deadlift (30 minutes to establish)   Workout of the Day: Tabata row Rest 1 minute Tabata squats Rest 1 minute Tabata row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your Tabata score is the...

Name: Justin Kirkland Family: Wife (Sydney), 3 sons (Ethan-15, Aidan-12, Tate-10) Length of time at TTS: 1 ½ yrs Favorite program(s) at TTS:  TTFIT What is your favorite athletic/fitness memory or achievement? Hole in one at St. Andrews Old Course in Scotland last April…and yes, golf is athletic when...

Max Effort Event 13:  1 RM bench press (15 minutes to establish)   Workout of the Day:   "Walk the Moon" For time: 1200 meter run 75 pull-ups 800 meter run 50 pull-ups 400 meter run 25 pull-ups  ...

Max Effort Event 12:  Max HSPU in 3 minutes   Strength:  EMOM x 10 - 1 Snatch This is the second week of a progression.  Athlete choice every week - to climb or to go across.  Selections should be challenging, but manageable. Workout of the Day: "The Contender" 30-20-10 Snatch (75/55) Burpees -Compare to 2/17/15...

Monday, May 16th - With 23 minutes on the clock, perform the following:  5 rounds of 50 jump rope and 10 goblet squats.  Once all 5 rounds are complete, AMRAP in remaining time:  30 KB swings, 20 hollow rocks, 10 calorie row Tuesday, May 17th -...

April 25th - May 25th Flexible Dieting - Paleo - Zone This is a free challenge open to all T-Town South members. This will be a team competition! You will sign up for a team based on the class time you regularly attend. Additional details to follow...

CrossFit T-Town and T-Town South athletes, it is back! CrossFit T-Town and T-Town South athletes, it is back! Throughout the month of May, we'll be programming on max effort exercise each week (i.e. 500 meter row for time, max unbroken pull-ups, IRM power clean). The details are...