WELCOME TO THE
DIRTY BIRD CROSSFIT
WORKOUT OF THE DAY
MOVEMENT TIP: The Dumbbell Hang Clean
CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Hang Clean, just like the Dumbell Clean we looked at last week, except that the movement
MOVEMENT TIP: The Dumbbell Clean
CrossFit Seminar Staff member James Hobart demonstrates the the Dumbbell Clean. Like the barbell Clean, the weights are lifted from the floor, the hips are
MOVEMENT TIP: Dumbell Overhead Walking Lunge
CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbbell Overhead Walking Lunge – here we are adding two elements of instabiility – first holding the
MOVEMENT TIP: The Dumbbell Split Jerk
Moving on from the Dumbell Push Jerk, CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Split Jerk, which builds on our Dumbell Push Jerk
MOVEMENT TIP: The Dumbell Push Jerk
CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Push Jerk. Very similarly to the barbell Push Jerk, we are aiming to drop under the
MOVEMENT TIP: The Dumbell Thruster
CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Thruster, which is really just a combination of the Dumbell Front Rack Squat and the Dumbell
MOVEMENT TIP: The Dumbell Push Press
Following on from the Dumbell Overhead Press last week, today CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Push Press, where we dip and
MOVEMENT TIP: The Dumbell Press
CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Press. Using dumbells for any overhead movement creates an element of instability and forces each arm
MOVEMENT TIP: Dumbell Front Rack Lunge
Dumbells haven’t featured heavily in CrossFit, at least not as much as Barbells, but all that changed at the 2017 CrossFit Open. In 2017, not

MOVEMENT TIP: The Kettlebell Snatch
The Kettlebell Snatch, as demonstrated here by CrossFit Seminar Staff member James Hobart, is a great single arm exercise for developing all the similar strength
CrossFit Basic Movements
Have found and included alll the individual videos for these, so don’t need to do this video, although could include it as a ‘Review the
All 9 foundational movements
CrossFit has defined 9 Foundational Movements, which provide a greatly rounded starting point for anybody starting out with CrossFit. These are niely combined in this
MOVEMENT TIP: The Dumbbell Swing
CrossFit Seminar Staff member Julie Foucher demonstrates the dumbbell swing, a movement that isn’t seen very much as it is not as favoured as the
MOVEMENT TIP: The Dumbbell Hang Power Snatch
This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Snatch for us. Just like with the barbell variation of this movement,
MOVEMENT TIP: The Dumbbell Power Snatch
The Dumbell Power Snatch is also very similar to the Dumbell Snatch – the only difference is that instead of dropping into the Dumbell Overhead
MOVEMENT TIP: The Dumbbell Hang Snatch
CrossFit Seminar Staff member James Hobart demonstrates the Dumbbell Hang Snatch, just like the Dumbell Snatch we looked at last week, except that the movement
MOVEMENT TIP: The Dumbbell Snatch
Much like the barbell Snatch, the Dumbell Snatch, as demonstrated here by CrossFit Seminar Staff member James Hobart, requires driving the hips through to move
MOVEMENT TIP: The Single Dumbell Overhead Squat
CrossFit Seminar Staff member James Hobart demonstrates the Single-Dumbbell Overhead Squat., which is a great core exercise. Using just one arm forces the athlete to
MOVEMENT TIP: The Dumbbell Hang Power Clean
This week CrossFit Seminar Staff member Julie Foucher demonstrates the Dumbell Hang Power Clean for us. Just like with the barbell variation of this movement,
MOVEMENT TIP: The Dumbbell Power Clean
Points Of Performance Stand on feet with hip-width apart Grip the center of the dumbbells Dumbbells start on the ground at the outer sides of

Template Event Post
Thanks to everyone who came out and participated in this years Halloween Costume Workout! It was a BLAST! Can’t wait until next year! HOSTED BY

Halloween Costume Workout 8:00 am
Only 1 class tomorrow at 8am, where a costume! Best costume wins $$$.
Only 61 Days Until Christmas!
Are you ready? There are roughly 62 days until Christmas. Now here are the two of the challenges ahead that could rob you of your
Flexible Dieting Made Easy
2017 has been an awesome year at CFZ and we are pumped to announce both Coach Pete and Coach Karen are now offering Flexible Dieting
Coach Pete Wins Best CrossFit Instructor in Atlanta!
Congrats Coach Pete for winning the 2017 Best CrossFit Instructor Award from Atlanta Best Self Magazine!
Registration is NOW open for 4th Annual Murph for Mutts!
CFZ is hosting our 4th Annual Murph for Mutts fundraiser! Join us Saturday May 20th, 2017 for our 4th annual Murph for Mutts fundraiser workout!
New Year…New Resolution…New You
We are doing the 2017 Lurong Living Resolution Challenge! If you are looking to make some serious improvements to your diet and fitness so you
Reebok Box Crawl 2016
On Tuesday, Oct 11th Reebok Box Crawl 2016 will be stopping at CrossFit Zanshin!! The Reebok Box Crawl is a road trip that consist of
“Get Tanked”
If you’ve ever wanted to get started on a plan to make real progress, or want to get your body back on track, getting your
Give 5 Minutes & Lift Up Autism
Join The CrossFit Zanshin community as we rally together in spectacular fashion to support the Autism community. This is our 2nd year hosting this event,
The Secret Why CrossFit Mom’s Have Great Abs
You’ve been doing sit ups since middle school gym class; so why don’t you have six-pack abs? Well, the answer is simple: you haven’t been
Should I Use a Weightlifting Belt While Training?
After years of coaching and thousands of hours on the floor training I have noticed a trend. I see athletes grabbing a weightlifting belt early
Train Hard….Fight Easy
Saturday July 23rd, CrossFit Zanshin athletes will put their fitness to the test, this is not the first time nor the last that we have
2016 Power Weightlifting Championship
2016 Power Weightlifting ChampionshipJuly 23rd @ Iron Beast GymGainesville, GA · National Qualifier for the National State Games of America 2017· Day of Registration· Gold, Silver, and Bronze medals
Human Race
WHEN: Saturday, July 30th – 8:00 AMLOCATION: Garrard Landing Park 8000 Holcomb Bridge Rd, 30022 All CrossFit Zashin & Boot Camp members you are invited to join us for
Italian Spiced Burgers
Enjoy these tasty burgers anytime, cook inside or on the grill. 1 lb grass-fed beef 1 lb organic spicy ground chicken 1 cup diced jalapenos
Murph for Mutts Workout Helps Our Military Veterans
On behalf of the entire CrossFit Zanshin staff we would like to thank everyone for their contribution and participation in this years Murph for Mutts.
Get Back On Track With 3 Day Detox
So the last few days have been filled with hot dogs, burgers and maybe a little cake and ice cream. I love the holidays because
Workout of the Day, Never Skip a Monday.
A motto we live by here at CrossFit Zanshin, never skip a Monday workout.Warm Up2 rounds:Hawaiian Squats 8 per legHollow Body Rock or Hold x
Train Smarter not Harder with Victory Grips
We have all experienced tender or ripped hands from a tough workout. Some wear those rips like a badge of honor or a right of
Repair + Recovery: SEMINAR Aug 13th
Many of you know I have been struggling with neck and shoulder pain for months. I recently started working with Dr. Polivka, she has been
Honey Lime Shrimp with Bacon Slaw and Chipotle Lime Cilantro Crema
Tasty bacon paired some bacon coleslaw which has a tangy flavor thanks to the apple cider vinegar and paired with the sweet and spicy shrimp
BULLETPROOF YOUR DAY
Today, we learn how to make bulletproof coffee (BULLETPROOF® Coffee) Yes, we will be making coffee, that if poured all over your body, would make
CROSSFIT: NEVER WORKOUT ALONE AGAIN
Often times a gym is just a collection of random people focused on doing their own different exercises. At a CrossFit Zanshin it’s a community
Pan Fried Brussel Sprouts With Bacon And Almonds
Ingredients500g small brussels sprouts, halved, outer leaves discarded1 tablespoon olive oil20g unsalted butter8 bacon or pancetta slices, chopped1 garlic clove, finely chopped1 cup whole almonds2
WOD – April 22nd 2015
CrossFit® Open 15.3 Replay14min AMRAP7 Muscle-Ups50 Wall Balls100 Double Unders
Foucher Vs Brooks in 15.3
In preparation for our replay of 15.3 tomorrow check out the live announcement of 15.3 from this years games.https://www.youtube.com/embed/-Gd-rypzg-4
WOD – April 22nd 2015
[Part A] Clean & Jerk3-3-3 Clean & Jerk [Part B] Barbara5 Rounds For Time With 3 Minutes Rest Between Rounds:20 Pull-ups30 Push-ups40 Sit-ups50 Squats [Part
WOD – April 21st 2015
[Part A] Front Squat1-1-1-1-1 Front Squat[Part B] MetconFor Time:Row 1000mRun 200mRow 800mRun 400mRow 600mRun 600mRow 400mRun 800mRow 200mRun 1000m

WOD – April 20th 2015
[Part A] Hang Power Clean10 Minutes EMOM – 5 Reps @75% of Power Clean Max[Part B] Metcon15min AMRAP20 Shoulder Press (75/45)20 GHD’s