Blog

Its is the beginning of a new month and we are just getting started! First we have Murph coming up Monday, May 27th. We will have two heats running at 8:30 and 9:45. There will be a sign-up sheet in the gym for what heat you want to run. Please come early and stay late and cheer everyone on!! We have some awesome shirts for Murph. We will be releasing the design and pre-order very soon. Be on the lookout!! May meter challenge is going very well! Get those miles and meters in before its too late. Remember, you have to have 7 class sign-ins and 25K meters to qualify. Cash prize for top male and female! Lets get to it... **This Week’s Workouts:** It’s the beginning of a new week and we’re starting off with Murph Prep Monday to set the tone for the week. All of the meters run during Murph prep count towards May meter challenge (excluding warm-up). Lets make this Murph our fastest one yet! After a fun Snatch complex, we’ll be doing the original benchmark workout, “Isabel,” on Tuesday. This is a CrossFit benchmark workout. For those new to this, you can do this workout, record your scores and next time you see this workout (you will) you can see your improvement. For our Functional Pump this week, we will focus on the lower body and being explosive through some quick sets. This workout will get the legs pumped up! Go unbroken on these sets and enjoy the rest in between rounds. On Thursday, we will be doing “Bad Annie” after a lengthy strength session of power cleans to increase our volume. Annie is another benchmark workout but this one is longer! Its a fun piece consisting of jump rope and sit-ups. Simple and fun! On Friday, we will be doing a fun chipper that starts with a lengthy row and ends with an upper body workout followed by a leg wrecker. Chippers are big sets of one movement before we move on to the next. Lots of fun and easy to watch your pace. Don't go out too hot and enjoy the burn! Finally, on the weekend, we will be doing a Team Quarterfinals workout, where athletes will sync up on some dumbbell snatches and toes to the bar. Good communication is going to be key to completing this workout with no missed reps. Find your favorite workout partner and have fun! There is more to come in the next few months and we are working hard to make things happen! Thank you to each and everyone of you for making our community great! See you in the gym! #herewego

Its another beautiful Sunday here in Reidsville NC and we are excited about the week ahead. We have a lot of great things coming up so lets get started! Starting May 1st, we have our next challenge. This challenge will be cardio focused. Its all about meters. You can walk, run, row, or ski. This can be done in our outside the gym. Going for a walk at lunch?? It counts! $5 buy in and winner split the pot!!!! See a coach for further details. (All money will be due on May 1st. Lets just right into what we have in store this week... **This Week’s Workouts:** It’s another week, and we’re starting with Murph Prep Monday to set the tone for the week. Remember to show up and get this workout in and lets see some improvements in Murph this year. (Meters done in Murph Prep count towards May Meter Challenge starting in May) For Tuesday, we will begin with a complex of clean grip deadlifts, hang power cleans and jerk. Focus on technique to watch the weight increase. The workout for today will be a cardio challenge. Work through this one strategically and keep moving! As long as your moving, your working! Wednesday will be a challenging workout with a dumbbell and a shoulder finisher. A typical CrossFit rep scheme but ascending 9-15-21-27 with dumbbells and finish with some wall walks and double unders. Thursday we will begin with a snatch ladder EMOM. Going to be fun and put us under fatigue. Workout for the day will be back squats and sit-ups. There will be a built in rest but it is short so pace accordingly. On Friday, it’s Functional Pump Day, and we’re focusing on the shoulders. We will begin with ring dip practice for all athletes. After that we will have our pump session of dumbbell shoulder to overhead and dips. Saturday is a partner workout that combines muscle endurance and cardio for an all-around tough workout. This workout has many different movements (these are my favorite!) Work out a strategy and play to the strengths of each person and enjoy! We cant wait to see everyone in the gym this week! If you see someone os missing, reach out and check on them and lets get back into great habits! #herewego #luckfavorshardwork #luckycityathletics #crossfitluckycity

We are constantly listening and working on what we can do to improve the gym for you, our members! We have went out and purchased a Ski Erg ! This is another piece of cardio equipment to better facilitate our classes and members and give you another option for your workout. It is in the gym for immediate use. Please see a coach for advice on how to use it properly and effectively. Murph is coming up at the end of May. We will be hosting Murph workout on Monday 27th. We will have a 8:30 heat and 9:45 heat. There will be a sign-up sheet in the gym for each heat. Please come early and stay late and cheer everyone on. We are going to Roanoke Island Fitness Lab to compete in "Summer Slam" We would love to take some teams with us. Coed teams, intermediate and scaled divisions. Link to register **This Week’s Workouts:** It’s that time of year we all look forward to - Murph Prep Monday! We’ll begin with our traditional “Half Murph” workout. This is a good way to test where we are in preparation for the Murph coming up. Don't skip out on these days! On Tuesday, we’ll bring back another cardio classic that athletes can do in pairs and work through some descending intervals on the Air Bike. We all know we need more cardio! We are going to begin today with some sets of squat snatched and overhead squats. Keep it light and focus on form and technique. I promise, with good form and technique, the weight will follow. Wednesday’s workout is a tough AMRAP where we challenge the athletes to get through one round, and anything after that is a bonus. On Thursday, we’ll do Functional Pump, focusing on mid-line exercises. Here is the first day we will have to opportunity to use the ski erg in a workout. Teams of 2 will work through calories on ski/rower and core exercises. Lets begin Friday with 15-12-9 clean and jerks for load. Each set will be done on a 4 min clock and must be completed unbroken. Again... focus on form for the entire set so keep it light! Metcon today we’ll do one of Mayhem’s benchmark workouts - the 100 Burpee Box Jump Overs. Let’s see if we can improve our time or get close! Finally, it’s the weekend, which means it’s time to partner up, start the clock, and enjoy an extended workout with some great music. This one will push you to your limits as we dont do many long workouts but it is going to be a fun one to tackle with a partner. I'm excited! See you all in the gym! #herewego

First of all I would like to thank each and everyone of you for your support over this past year! We wouldnt be where we are without YOU, the members. THANK YOU!! New challenges coming soon so be on the lookout! Memorial Day workout "Murph" is fast approaching. We will begin prepping for it on Mondays, just like last year, beginning in May. We are going to have patriotic shirts for sale. More information to come. **Lets get into this weeks workouts!** Let's start with a leg grind for our Lower Body Functional Pump on Monday. This one will include back squats, air squats and recovery on the bike. Great accessory work after the workout! On Tuesday, we’ll start with clean work for our strength. Clean high pulls, hang cleans and front squats. The wO2rkout today will include some devil’s press and classic regular sit-ups to increase our heart rate on a descending rep scheme. Wednesday’s workout is going to fire up legs and shoulder. Increasing rep scheme of box jumps and handstand push ups. After the workout we will have some time to work on muscle up progressions. This is for everyone no matter the skill level. You can always learn the techniques and have something to be working towards. Thursday, we will begin with snatch work for our strength. keep it moderate to light and work on the technique. The workout will involve moderate loads on a barbell and a descending rep scheme. Friday will be packed with three 7:00 AMRAPs to work on our upper body. After a cardio buy-in, you will perform a max of a movement. Push to failure! There will be rest built in. Finally, on Saturday, we’ll challenge ourselves to move aggressively through multiple sets while resting 1:1 with our partner. Cardio and gymnastics skill work will pay off in this workout. Scale appropriately and work consistently. We cant wait to see everyone on the gym this week! Mention the typo and get a free O2!

Get ready to celebrate!! We have reached our 1 year anniversary!! We cant believe it! You all have been wonderful and supportive of this journey. We want to celebrate with you! Saturday April 13th we will be having a celebration at the gym. 9am we will have a workout fit for everyone and time to socialize and fellowship with biscuits. **If you bring a friend, you and the friend will get a free O2 or FitAid** If your friend signs up, there will be a CASH reward for you! **This Week’s Workouts:** It’s a new week and it’s time to get back to work! We start off with a fast-paced AMRAP workout which requires you to run back and forth be tween stations. New strength cycle begins this week with today. We will be hitting some snatch technique work to include high pulls, muscle snatch and overhead squats. On Tuesday, we have a fun setup involving Air Bike and rope climbs. We will climb up a ladder, reset, and try to go through it multiple times. There will be time before the workout to practice rope climbs and work on technique. Get with your coach to see all of your options to building this skill. Wednesday’s workout is high-intensity, and we just want a solid effort until the end. Keep intensity high and push through the pain. You can take more than you think you can! Todays strength will be working on sets of muscle cleans and shoulder press. Building in these sets but not too heavy. This is about technique over weight. On Thursday, we will focus on getting our athletes’ legs ready for anoth er Functional Pump. Remember, effort should be controlled and moderate across all sets. This is a two-part workout similar to last Friday. Friday is a gymnastic workout designed to challenge our athletes’ core and upper body endurance. We will be working on our pull-ups and staying consistent on the practice. As with all skills, we must practice to maintain proficiency. Saturday os the big day!! We are having our 1 year anniversary celebration. As with most Saturday's, this is a partner workout. Todays workout will be running together with some box work and DB work. You can split the box work and DB work any way you want. Bring a friend and show them why we are the best group fitness gym in the area! We cant wait to see everyone in the gym this week! #herewego #CF #CrossFit #Functionalfitness #Group #Luckycity #Luckfavorshardwork #Reidsville #Eden #Greensboro #Rockinghamcounty

Congrats to each and everyone of you for crushing your personal goals during this past week. We are proud and so excited to see all of the GOLD STARS on the leaderboard!! Don't forget we have modified schedule for Monday April 1st. Our 1 year anniversary and next Bring a Friend Day will be April 13th. 9am workout and fellowship afterwards. If you bring a friend and they sign up, there is a prize for you! Lets get to it... Because this is a deload week between cycles, there won’t be any strength training. So, let’s have some fun! We begin on Monday with a 2-set 10-minute AMRAP where you will be challenged to maintain consistency and pacing while performing various skills. We will begin today with 10-15 mins to practice Crossovers, Bar Muscle Ups, or Handstand Walks. Use this time wisely and work on the basics and technique to get these movements. Tuesday’s workout is comprised of two parts, where you will exert yourself, take a break, and then repeat. After the last rest interval, you will be required to perform the workout in a chipper style, making it the ultimate finisher. Save you lungs and pace yourself then give it all you got for the end. On Wednesday, we have an intense 3-round triplet workout that emphasizes the lower body. The weather is turning nice so let's get back to running. Today will have 400m run with some core and more legs. Thursday’s workout is our favorite descending rep scheme, and we all know what we must do: come out moving and hang on. give it all and work through the pain while maintaining good form. We will begin today by taking 10-15mins to work on handstand push-ups. Get with your coach to work on basics and techniques so we can increase our library of movements. I am excited about Friday’s “Functional Pump” workout, which provides us with an opportunity to sweat it out and grind through some bodybuilding-type exercises. This is a two-part workout with a 5 min rest in the middle. It will be very fatiguing on the muscles so shake it out during the rest. On Saturday, we have a grit/grip test repeat workout that will challenge athletes both physically and mentally. Communicate well with your partner and be strategic about the transitions. Happy Easter!!

Attention all members... We are in the process of rebranding the gym! We will be dropping the CrossFit affiliate and changing the name to "Lucky City Athletics". **This Week’s Workouts:** We have some exciting workouts planned for the upcoming days to help us push through the heavy lifting days. On Monday, we have a 2-part total-body workout that is all about body weight. On Tuesday, we will test our ability to control pacing and heart rate with a descending into ascending ladder of burpee pull-ups and box jump-overs. Wednesday’s workout is all about grit and grind, with climbing reps and wall climbs followed by heavy farmer carries after each set. Thursday’s workout is a cardio repeat from a few years back, where athletes will partner up and see how well they can move on the rower. On Friday, it’s a fun mashup of barbell cycling and gymnastics where athletes will work hard to earn their rest and repeat. Finally, Saturday is the day I’m most excited about, where athletes can cycle through some fast biking while transitioning into some squats. Rest should be long, and the legs will be pumped!

We did it! We finished the 2024 CF Open and we are so proud of everyone!! We could be more happy with everyone's accomplishments and progress! Congratulations to all of the teams! Thank you for all of your helping judging and resetting in between heats. For anyone who got the bug to compete, there is a local competition in Boiling Springs NC at Gardner Webb University in April. Ask Erin or Jonathan for more information. They have scaled workout so don't be intimidated! Remember, this is for everyone! The Open ended on Monday, which means it’s time to get back to business and start the week with a light, functional workout. This will be body weight and easy for everyone to come back strong after 3 weeks of competition. We will begin today with EMOM of Clean and Jerks. On Tuesday, we’ll be attacking a quick 3-round couplet, so be ready to go all out. To prep the workout we will be completing some deadlifts at 85%. We haven't seen this kind of weight since before the open so please warm up accordingly. Wednesday’s workout will be a solid challenge as it involves multiple sets of climbing up and down, which will test your grit and transitions. Remember it is better to hold onto a barbell for these lighter weights for reps than to set it down and have to pick it back up. Be strategic and grind hard! We will be hitting a set of bench press at 85%. Thursday’s workout will be a 12min AMRAP that focuses on your lower body. (test: free O2 for anyone who reads this*) Start steady and push hard at the end to finish that last round. Today we will hit back squats at 85% of our 1RM. On Friday, we’ll have a fun ladder workout in store for you, where you’ll be lifting moderate-heavy weight paired with wall walking. To begin the day we will have some time for skill work to prep ourselves for wall walks. Get with a coach and work on technique and lets all get better! On Saturday, we will be testing our grip strength. Buy in of a run and max holds. Once you drop thats is your time so hold on and breath! *Just let Jonathan know and enjoy!

The final week of the Open is here, and things are picking up Monday’s workout is just a warm-up to get athletes moving. 4 movements every min on the min for max reps! Flush those muscles out from the 24.2. On Tuesday, we have a fast-paced five-round workout that will challenge your breathing and consistency. We will begin the day with 2 power snatches every min on the min but at a lighter weight. Wednesday is a classic chest and lung pump session. We will begin with bench press for our strength and then move into DB bench press for the workout. Thursday’s workout focuses on the lower body, so get ready to push through some pain. Your legs are going to feel this one! push yard and stretch well afterwards. Friday’s workout will be released Thursday afternoon and will be 24.3. Last workout of the 2024 CrossFit Open. Last night of our Friday night lights. We will be grilling out after the workout. Hotdogs and Hamburgers and sides. If you would like to bring a side, please let Erin or Jonathan know. Saturday’s workout is a cardio grind that you can do with a friend. This is going to be a great workout to flush the muscles and enjoy our time during the open. If you have read this far, let me know and I will give you a free O2 recovery drink! We cant wait to see everyone in the gym this week! #herewego

The second Open week has arrived, and we hope everyone is doing well. We had such a good time last Friday and we cant wait to do it again!! This week, we will focus on some basic workouts to help athletes stay ready for the Open. On Monday, we have a fun repeat that will challenge athletes’ upper body endurance with high repetitions and moderate distances. Relax the shoulders and breath! Use your legs on the row to drive and simply finish with the pull. On Tuesday, we will have athletes go through a high volume of core exercises mixed with some leg endurance. Breath through the core exercises and not let fatigue take over. Break up the sets into manageable numbers to stay consistent. We will begin the day with some back squats EMOM style. Wednesday’s workout may seem simple on paper, but it has a nasty cardio kick that sneaks up on you. DO NOT go out hot as you will not able to recover and stay consistent. We will begin today with an 8 min EMOM of power clean and jerks. Thursday’s workout is a simple yet effective triplet AMRAP. Hopefully the weather will be nice and we can get back to running and away for the shuttle runs! Dont forget, if you can, watch the release of 24.2! On Friday, we will have to wait and see what 24.2 will be!! On Saturday, we will partner up and work together on a solid 3-set, 3-round triplet. This workout has an extended rest period, which will allow athletes to maintain the intended stimulus throughout. Stay upright and moving during your rest and be ready to attack when its your turn! See you in the gym! #herewego

**This Week’s Workouts:** It’s Open Week! Get ready for an exciting 3-week journey. On Monday, we will start with a fast-paced workout that will have athletes ramping up the pac ing as they near the end. This workout will work cardio, legs and shoulders getting everything warmed up for the week. We will have a strength for today consisting of 5 deadlifts at 70% of 1RM every 2 mins. Tuesday’s workout will be focused on multiple sets of gymnastics, which will require athletes to monitor their core fatigue while maintaining a steady pace. We will be working the power snatch by doing 5 reps every min on the min. Wednesday’s workout will be a repeat from a few years ago, testing our upper body endurance through multiple sets consisting of calories on the rower and push-ups. Bench press will be the strength for the day with the same rep scheme as Monday. Thursday’s workout will be a challenging one, focused on a near non-stop pace that will leave your athletes with leg wobbles. We suggest, if you are doing the open with us, taking this one easy. If you are Rx athlete, lets go Independence. maybe even do it bodyweight just to move and prepare and not be sore or fatigued for the open. Friday’s workout will be announced Thursday afternoon. This will be 24.1. We will program the workout for everyone no matter the class time. We are excited to see everyone for FRIDAY NIGHT LIGHTS!! On Saturday, we will be using this as a retest day for anyone who wants to attempt 24.1 again to get a better score. If not, we have a great workout consisting of 6 rounds with a partner working through some DB work. Look forward to seeing everyone in the gym!! #herewego