1. CrossFit Perimeter - Indoor Boot Camp

• Boot Camp (3 and 6 week programs). Call 404-531-6872 to register.

2. Georgia Affiliate Rumble: 

   CrossFit Perimeter finished 2nd in the Affiliate 
   Rumble on Feb 27 and 28 competing against 22
   other CrossFit teams throughout Georgia! The
   2nd Place Team Members were:
  
   Stacey Geer,Ashley McLeod, Kristi Vacca, Brian 
   Ferris, Jay Herbert, Brad McLeod

   Competing on the 2nd CFP team and finishing 12th
   in the state were: Amy Litvak, Theresa
   Wooldridge, Beth Harmon, Tommy Tillman, Don
   Schmidt and Bret Berman.

1. CrossFit Perimeter - Indoor Boot Camp

• Boot Camp (3 and 6 week programs). Call 404-531-6872 to register.

2. Georgia Affiliate Challenge: We will have two
   teams competing at Stone Mountain on Feb 27  
   and 28th.

   
2. WOW (Workout of the Week):

     Week of 2/15/10:

    Row 750 Meters
    40 Pullups
    40 BB Thrusters (95, 65)
    40 KB Swings (55, 35)
    40 WB Shots (20, 16)
    40 Deadlifts (225, 135)
  

    Week of 2/8/10:

  
 
    Run/Row 400/500 Meters
    30 DB Chest Presses (50#, 25#)
    20 Deadlifts (175#, 115#)
    30 Situps
    Run/Row 800/1000 Meters
    25 Chest Presses
    20 Deadlifts
    30 Situps
    Run/Row 1200/1500 Meters
    20 Chest Presses
    20 Deadlifts
    30 Situps

    Week of 2/1/10:

    21-15-9
    Thrusters (95#, 65#)
    Burpees
    DB Swings (55#, 35#)
    1 Lap Plate Lunges after each round (45#, 35#)
  

1. CrossFit Perimeter - Indoor Boot Camp

• Boot Camp (3 and 6 week programs). Call 404-531-6872 to register.

   
2. WOW (Workout of the Week):

     Week of 1/25/10:

    For Time:
    (Complete all reps of each exercise       
    before moving to the next)
    
    100 Pullups
    100 Pushups
    100 Situps
    100 Squats

    Week of 1/18/10

    500M Row
    8 Laps Farmers Walk (50, 35)
    15 Power Cleans (125, 75)
    30 Push-Ups  
    45 KB Swings (55, 45)
    30 Push-Ups
    15 Power Cleans
    8 Laps Farmers Walk
    800M Run

  Week of 1/11/10

     30 reps each for time:
    KB Swing (55,35)
    Wallball (20, 16)
    Box Jump (24,20)
    Hang Power Clean to a Push press (75, 55)
    Pushup
    Jumping Pullup
    Kettlebell High Pull (75,55)
    Situps
    Burpees
    400M Run

    Week of 1/4/10:

    500M Row
    10 DB Thrusters (45,25)
    20 Push ups
    30 OH lunges (45,35)
    40 KB Swings (55,35)
    50 Mountain Climbers
    50 Situps
    40 KB Swings
    30 OH lunges
    20 Push ups
    10 DB Thrusters
    400M Run

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 6 weeks for only $199 - register early for a discount. Next Camp begins on 1/4/10. 
• Call 404-531-6872 to register

   
2. WOW (Workout of the Week):

  Week of 12/28/09:

  AMRAP in 20 Minutes:
  15 Push-Press (M #85, W #65)
  10 Sumo Deadlift High Pull (M #85, W #55)
   5 Burpees

   Week of 12/21/09

   21-15-9:

1. CrossFit Perimeter - Indoor Boot Camp

• 60 minute Boot Camp is 3 weeks for only $180 - register early for a discount. Next Camp is 11/30/09 thru 12/18/09 
• Call 404-531-6872 to register

2. Atlanta Zooma Race - November 9th

   Congrats to the following CrossFit Perimeter
   athletes!

   5K Race (318 runners)
   Beth Harmon - 2nd place
   Dana Dickens - 4th place
   Lauren Oshnock - 16th Place
   Ashley McLeod - 28th Place
   Tracey Johnson - 38th Place
   Vicki Walker - 39th Place 

   Half Marathon (716 runners)
   Becky Skoczylas- 90th place
   Amy Litvak - 185th place

3. WOW (Workout of the Week):

   Week of 11/30/09

   7 rounds:

   5 Pull-Ups
  10 Wall Ball Shots (20,16)
  15 KB Swings (55,35)
  20 Cal Row Odd Rounds
  20 Situps Even Rounds

  Week of 11/23/09:

   AMRAP in 25 Minutes:

   15 Calorie Row
   12 Wall Ball Shots (20, 16)
    9 SDLHP (85, 55)
    6 Box Jumps (24, 20)
    3 Push Press (125, 85)
   
    Week of 11/16/09:

       21 Thrusters (95/65)
       21 Pullups
       12 KB Swings (55,35)
       800M Run
       15 Thrusters
       15 Pullups
       12 Swings
       400M Run
       9 Thrusters
       9 Pullups
       12 KB Swings
       200M Run

    Week of 11/9/09:

      3 rounds (21-15-9)
      KB Swings (55,35)
      1 Length OH Plate Lunges (45,35)
      Burpees
      3 Laps Farmers Walk (50, 35)
      Wall Ball Shots (20,16)
      1 Length OH Plate Lunges
      100 Jump Ropes
      1 Five Cone MB suicide (30, 20)
     
    Week of 11/2/09  

          Row 500 Meters
      30 DB Chest Presses (50#, 25#)
      10 Deadlifts (175#, 115#)
      Row 1000 Meters
      20 Chest Presses
      10 Deadlifts
      Row 1500 Meters
      10 Chest Presses
      10 Deadlifts