The Hollow: Part 2

The Hollow position is probably the more well known position and the one that is focused on the most when developing core strength and well it’s the position that actually creates and gets you above that bar.  But we want efficiency.  And that means maintaining the tension as we transition from the Arch to the Hollow.  Again, arms and legs are fully extended and knees and ankles are squeezed tight with toes pointed.  Ideally in this position on the ground,  one could push down on your toes and your top half would lift, moving as one shape, not breaking at any point.

Many athletes lose this shape by swinging the legs upward into a piked position, losing lat engagement when the shoulder angle closes or trying to thrust the hips toward the bar thus creating an arch again rather than maintaining the hollow position.

Again, practicing on the ground is a great first step.  Whiteboard Daily has a great diagram of progressions (see above) that you can use to build up your strength and stamina in these positions.  The key is to keep the core tight by keeping back into the floor.  Once you have progressed to the full hollow hold position, hollow rocks are a great way to practice maintaining that tension.  Want to take it up another notch? Grab a PVC pipe to simulate holding onto the rig and practice POPPING into that position as quickly as possible. 

In PART THREE, I will be discussing putting the two of these together and how they should be achieved when actually performing specific gymnastics movements such as the pullup, toes to bar and the muscle up.  In the meantime, here is an exercise you can do to build up your stamina in these positions as well as drilling a FAST and EFFICIENT transition between the two.  It’s called the LOG ROLL, and I first discovered it on

This exercise is almost exactly what it sounds like. The difference is that while you’re rolling from your stomach to your back, you will be alternating between the arch and hollow, respectively. Start by finding your hollow position. Then roll left or right, transitioning into your arch position. Once in the arch position roll back left or right transitioning back into your hollow position. The goal is to be able to snap from one position to the other.

Minimize excess movement outside of the hollow and arch as much as possible. Your legs should remain glued together and you should continuously squeeze your glutes, abs, and quads throughout the movement.

Want another challenging option? Check out the Hollow Arch Pulls at the bottom of the same article by clicking HERE!

Next time you have a few minutes before class or after, try some of these out!  If you are looking for more in depth advice or training progressions, be sure to ask one of our amazing coaches or set up a personal training session.  If you are not a member, but are curious about CrossFit or learning any of these movements, be sure to check out our KICKSTART PROGRAMS.


AUTHOR’S NOTE: As you might have noticed I LOVE WHITEBOARD DAILY (@whiteboard_daily) for quick and easy visual explanations.  If you aren’t already following them on IG or FB you should be.  Some other great gymnastics accounts related to CrossFit to follow are: @thegymnasticscourse @pamelagnon @performanceplusprogram @thebarbellphysio @functional.gymnastics

Photo credits:

Diagram: @whiteboard_daily

Photo: @crossfitdunwoody

Gymnastics is All about Shapes: The Arch (Part One)

By: Coach Amber Hopeman (

So last week we talked about improving strict strength in order to build capacity for gymnastic movements. I was listening to a podcast with Pamela Agnon, 3x Crossfit Games Masters Athlete, Gymnast and Co-Creator of the Performance Plus Program and she got me thinking about how crucial it is, especially coming back from not practicing these movements due to quarantine how important it is to really drill the foundation and fundamentals.  And beyond strict strength, when it comes to Gymnastics it is all about making SHAPES!


The two major shapes we are concerned with when doing gymnastic movements in CrossFit are the Hollow and Arch positions.  In order to kip we are simply moving from hollow to arch and back as efficiently as possible.  And to be efficient we aren’t just swinging from the bar but we are actively pulling ourselves into these positions. 

So let’s break each one down starting with the Arch.  Why start with the Arch?  Because it’s the one most overlooked and when that happens a lot of power is left on the table and if not drilled at the fundamental level can prevent you from progression to higher skilled movements like the Muscle-Up.  The power comes from creating as much tension as possible in the arch to use in the transition to the hollow that will create the upward momentum we need to accomplish these movements.

By keeping the body LONG and RIGID, we create this tension.  Whether on your stomach or hanging from the bar, the position is the same: arms and legs are STRAIGHT, heels squeezed together, stomach is tight and butt is squeezed.  Lie face down on your stomach and try this. Stretch your arms above your head, keep your chin tucked.  Firstly, reach your fingertips as far forward 0as possible and just squeeze those knees and heels together.  You should feel that rigidness. 

Now just squeeze your butt.  If you have stayed long, even with this just small activation of the glutes, your feet should raise off the ground.  Now, while keeping your chin tucked, lift your chest off the ground like there is a string at the base of your neck pulling you upwards as you reach your fingers forward as far as possible.  Lift the legs slightly higher so that knees are off the ground, legs stay straight, toes are pointed. This is the Arch position.  Notice you aren’t hyperextending your back nor are you making a “C” with your body.  Try doing this a few times and then jump to the rig and attempt the same thing.  Engage your lats by drawing your shoulders away from your ears, keep the body long and repeat the same thing you did on the floor.  Notice how your body shifts without swinging, this is the tension we are trying to create.

So it’s great if you are actively engaging in kipping movements again coming off of quarantine. But remember, no one gets better at pull-ups by just doing more pull-ups, you get better by perfecting the basics, drilling the fundamentals that will translate to the power you need when executing the full movement.

Next time you have a few minutes before class or after, try some of these out!  If you are looking for more in depth advice or training progressions, be sure to ask one of our amazing coaches or set up a personal training session.  If you are not a member, but are curious about CrossFit or learning any of these movements, be sure to check out our KICKSTART PROGRAMS.


AUTHOR’S NOTE: As you might have noticed I LOVE WHITEBOARD DAILY (@whiteboard_daily) for quick and easy visual explanations.  If you aren’t already following them on IG or FB you should be.  Some other great gymnastics accounts related to CrossFit to follow are: @thegymnasticscourse @pamelagnon @performanceplusprogram @thebarbellphysio @functional.gymnastics 


Photo Credits:

Diagram- @whiteboard_daily

Arch Photo- @crossfitdunwoody

Re(building) Your Foundation: Strict Strength

By: Coach Amber Hopeman (

Over the coming weeks, our blog posts are going to be focused on gymnastics.  We are going to talk shapes, kipping, efficient transitions, etc… But before we get into dynamic movement let’s take a step back.  First off, why focus on gymnastics first?  Because fundamentally, the stronger, more efficient we are in gymnastics, the stronger and more efficient we will be in weightlifting and our sports. 

Gymnastics (especially the movements that involve hanging from the rig) requires:

  • Body awareness akin to Spiderman
  • A strong core
  • Grip strength
  • Shoulder stability
  • Strong and engaged Lats

Given these requirements, as a coach, if an athlete comes to me and wants to learn how to kip, my first question is simple: How many STRICT Pull-ups can you do?  Why? Because the number of strict pull ups you can do and by observing you do them, this is going to tell me just how engaged your lats, stable your shoulders and how strong your grip and core are.  And more importantly, it will tell me if you are even ready.  As a coach, my job is to help you with technique, sure, but my goal is to get you there safely and to not skip steps that could lead to injury or a set back in your progress.  

So if you are determined to learn how to do a kipping pull-up, the following should be your mantra every time you step into the gym to work on them:  


It is a progression in gymnastics that you develop AFTER you have built the appropriate strength to perform kipping movements safely and with control. So if we need to we can develop a plan to either focus on building strict strength or really dial in your kip if you are ready.  But remember, (I will say this many times over the next few posts so you won’t be able to forget it), YOU WILL NOT GET BETTER AT DOING PULL UPS BY DOING MORE PULL UPS.

So whether you are looking to PR your Fran time or you are wanting to get your first kipping pull-up, consider what is going to get you there.  Building/improving strict strength is the first step and can be accomplished many ways.  Banded Pull-ups and Ring Rows are the go-tos, and are normally the typical modification for MetCons.  However, I want to focus on movements you can do at home, or maybe for 10-15 minutes after class where you can focus on your form, not for time but for quality.  



Simple yet challenging all the same.  Start with your chin over the bar and just “hang out” (pun intended).  Looking to accumulate as much time as possible.  Start with three sets at 10 seconds then increase the duration when you are able to do all three sets.  Work up to three sets at 60 seconds. 

Focus on maintaining strong hollow position, legs straight, feet and knees together. (We will talk more about the hollow position over the next few weeks.)  If you can’t hold your body weight over the bar just yet, it is okay to use a band or even to put your toes (or toe) on a box for slight support.

This movement will provide:

  • Increased grip strength
  • Improved core strength and breath control under tension
  • Increased lat strength



Whether you perform this movement on the rig or with the rings, the idea is the same: begin at the top either by jumping or stepping up to get chin above the bar or pulling rings to chest.  At this point, the shoulders should still be drawn down and back, lats engaged and back of neck and head nice and long.  From the rig you should have a nice hollow position with abs turned on and legs straight and glued together.  From the rings, same position, hollow body (we will talk more of the shapes in the next few weeks), rings to chest, elbow back, shoulder blades squeezed together. 

The negative is simple, from this top position, you are going to lower down as slowly as possible until your elbows reach full extension but try to not let lats or shoulders disengage.  Your neck should be relaxed. You can test this by moving your head side to side as you descend.  If you cannot lower all the way down slowly, use a box to support your weight slightly so that you can descend to full range of motion.


This movement will provide:

  • Increased lat strength and stamina
  • Increased body awareness as you try to remain engaged and get used to knowing what that feels like under tension, relaxing that neck while still engaging the core and shoulders
  • Improved grip strength as you are able to lower down even slower



The normal (bilateral) ring row is a great way to build pull-up strength. However, the single arm row is a great unilateral exercise to identify and improve strength imbalances.  If your progression or strength bilaterally has plateaued its possible this is the culprit.  If you can accomplish significantly more rows on one arm than the other you may not be seeing progress because right now you are literally using just one arm to pull.  This could be a strength or activation issue on the weaker side. 

My recommendation would be to conduct the following test: After warming up, find a body angle at which you believe you believe can perform 10 unbroken single arm ring rows with your dominant arm.  Then attempt to accomplish 10 on both.  Make sure you use the same stance and place the feet in the exact same position for both sides.  SEE VIDEO HERE

For practice purposes a good rep scheme would be 3 x 6-8 reps with a Slower Down, Faster Up Tempo.  If you determined one side was weaker than the other, conduct a 4th set on that side.

This movement will provide:

  • Increased grip strength
  • Improved body awareness
  • Improved and more balanced lat activation
  • Improved unilateral Strength and stability of shoulders
  • Increased core activation


Next time you have a few minutes before class or after, try some of these out!  If you are looking for more in depth advice or training progressions, be sure to ask one of our amazing coaches or set up a personal training session.  If you are not a member, but are curious about CrossFit or learning any of these movements, be sure to check out our KICKSTART PROGRAMS.


AUTHOR’S NOTE: I LOVE WHITEBOARD DAILY (@whiteboard_daily) for quick and easy visual explanations.  If you aren’t already following them on IG or FB you should be.  Some other great gymnastics accounts related to CrossFit to follow are: @thegymnasticscourse @pamelagnon @performanceplusprogram @thebarbellphysio @functional.gymnastics 

Photo credit:

What’s Keeping You from Achieving Your Goals?

If you currently want something in your life that you don’t have, then there is a 100% chance that you are human. How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change

Generally, if you have a goal you haven’t achieved yet you fall into one of these three camps. 

  1. You don’t know what to do and you don’t know how to do it.
  2. You don’t think you deserve it.
  3. You haven’t put in the work.

So what’s really keeping you from achieving your goals? In this blog, we will discuss these three camps, and provide tips on how to overcome your internal beliefs by taking action. 


  1. You don’t know what to do and you don’t know how to do it.

This is generally the first challenge you encounter when you have a new goal. Luckily it is also the easiest barrier to address when it comes to making positive changes in your life. Whether you seek to earn more money, improve your health, or find your soulmate there are websites, coaches, books, podcasts, and more resources than you know what to do with. Success leaves clues and in the information age we live in you have access to the tools and resources you need to get started on the path to your goal.

“When action is our priority, vanity falls away.”  – Ryan Holiday

Let’s say your goal is to lose 10 pounds and keep it off. Like forever keep it off. Many adults find themselves at a weight they don’t feel comfortable and confident at. The problem is that if you have only ever gained weight since you were a kid and never seen the scale go (and stay) in the opposite direction then you don’t know how to lose weight and keep it off.

If you want to lose weight then you have to start fresh. It’s time to throw out what you think is true about nutrition and exercise because all of the information you have is through the lens of a person who has only ever gained weight. Let go of ego. Let go of pride. If you want to make the change then you have to start with fresh eyes.


  1. You don’t think you deserve it.

This could be thought of as self-sabotage. Maybe since you were a child you have been conditioned to think a certain way. Many of the long-standing beliefs humans hold are instilled by parents, environments, or traumatic experiences. Long ago the brain accepted as fact that “this is the way it is.”

If you have a long-held belief that is clashing with one of your current goals then your first order of business is to remove that roadblock. No amount of will power or strategy can overcome a fixed mindset. You are an adult and you are responsible for your own life. You have the power to change any condition that you don’t want. 

“How have I been complicit in creating the conditions I say I don’t want?” -Jerry Colonna

Executive coach and author Jerry Colonna asks a powerful question to himself and his clients. “How have I been complicit in creating the conditions I say I don’t want?” Ask yourself this question in the context of your current goal.

If you are struggling to lose weight, what are the things that you have been “okay with” lately? If it’s the food in the fridge that you snack on, skipping your workout, or surrounding yourself with people who have unhealthy habits then that is entirely on YOU to change. That starts by demanding more of yourself. You have to consider yourself worthy of the goal you claim to want. When you are mentally ready to be the person who achieves this goal you will be able to receive it. 


  1. You haven’t put in the work.

This can be the most frustrating camp to fall into when it comes to not achieving your goals. You may be doing everything right. You hired the coach, you have a strategy, and you’re executing on it every day. So why haven’t you accomplished your goal yet?! 

“Perfection is not attainable, but if we chase perfection we can catch excellence.” -Vince Lombardi

Whether growing a business or growing your biceps it can be tough when the results haven’t shown up yet. So what should you do?


Constantly ask yourself: What else could I be doing? Continually revisit camps one and two in this post. Are there any additional resources or tools that could be getting you to your goals faster? Could you work with someone who has proven results in the exact area you are trying to grow? Are there any roadblocks you are creating for yourself? Is there an area where your behavior is inconsistent with the outcome that you seek?

Frustration or anger can itself be a powerful tool. If you are fed up with your lack of progress then you should use that as fuel for your fire. If you have the bandwidth to be upset about your situation then you most likely have the bandwidth to work harder (or smarter 😉 )

If you still don’t know why the results won’t come then you should consider working with a mentor or coach who can help you get there. A great coach will help you set up a framework for success. They will help you develop a SMART goal that aligns with your mission and current state.

Understanding the time frame and order of steps necessary to achieve a goal can dramatically improve your mindset and the way you tackle each day. You can break your goal down into manageable chunks and as you check them off you will build momentum towards your big goal. The best coaches will be clear and neutral in their feedback about what it takes to get to you to your goal. 

You want to surround yourself with people who will be supportive and honest your path to success. Avoid the detractors. That includes anyone who tells you they support you, but that you can’t achieve what you want and to “get real”. This life is yours to choose and you can’t waste time with the people that will only hold you back. 

Ready to start achieving your goals? Click here for a free intro to a coach, and get started on your journey to the best you today!

Eat to Thrive, Not Just Survive!

crossfit dunwoody nutrition

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task is not important to you then you want to outsource it or put in the minimum effective dose of effort so you can move on with your day.

There are also many areas where you should put in your very best work. When it comes to movement you want to be strong and pain-free. When you do your taxes you ensure that they are accurate and timely. When you spend time with the ones you love, you put the phone away and are fully present in the moment. 

One area that often gets the “good enough” treatment is your diet and nutrition. When life gets busy or making healthy choices becomes inconvenient the spectrum of foods you consume tends to take a dive in quality. Rather than let slide occur in favor of other activities that seem more important, you may find it worth your while to optimize your diet and nutrition. 

Here’s why:
Nutrition is one area that literally transcends into ALL areas of your life.

If you only ever aim for the minimum in your diet then you are capping your maximum potential in how much you can lift or creatively solve problems.

We often treat food as an activity that gets scheduled into the day. Food breaks up the workday and provides structure in the evening. It is a social affair with the family or a way to do business. 
The foods you consume during the day are the driving force behind all of this. They not only provide the immediate nutrients needed to fuel your physical and mental performance but are also the long-term building blocks for every cell in your body. 

Every bite you chew or sip you take is going to be broken down into the amino acids that build your muscles and organs. The fats and oils become the cell walls that handle communication between cells in your body and control processes like your immune system function and inflammatory response. The vitamins and minerals will help your body create the energy it needs to keep you moving and eliminating toxins from your body.

Scientists have even found links between our gut bacteria and neurological disease. The foods you are eating today and the way your prioritize diet could determine your likelihood of Alzheimer’s disease later in life. 

The way you choose to eat is affecting the way you live, both today and 40 years from now. If you want to be your best self for your family, your career, and the things you care about accomplishing in life then taking care of your nutrition is not a “nice to have.” It’s a must.

Not sure where to get started? Start by having a conversation with one of our coaches at CrossFit Dunwoody today. Click here to learn about our KickStart programs and get started today!

How To Optimize Your Warmup And Cooldown Routines

Warmups and cooldowns are an essential part of training and should be given as much thought and effort as the workout itself. In fact, if you’re short on time you are better off going through a proper warmup, mobilization, and stretching session than to try to get a quick workout in while skipping these components.

In this blog, we will look at the following components of training and see why each one is so important and how you can optimize it.

  • Warmup
  • Mobilization
  • Cooldown
  • Stretching

Your warmup prepares your body and mind for that day’s training. Not every day is the same and your warmup should be specific to that. When planning and executing the warmup you need to consider which energy system your body will be utilizing. A max rep back squat requires very different preparation than a conditioning session with double-unders and wall balls.

The warmup helps to elevate heart rate, stimulate the nervous system, and optimize the function of the tissues and motor patterns you will be training that day. This will reduce your injury risk and optimize your ability to perform.

If you are someone who enjoys chatting during the warmup or never quite breaks a sweat then we want to challenge you to dial it up a notch. Give your warmup 100% of your effort next class and you will notice a huge difference in your ability to recruit and activate muscles. This will allow you to move with better form.

The efficiency of moving with better form allows to lift more weight and improve your fitness — which is exactly what we aim for here at CrossFit Dunwoody.

Human movement patterns can be broken down into a few broad and overarching groups like squat, lunge, hinge, push, pull, rotate, and walk.

Sometimes you will accomplish mobilization through a dynamic warm-up by taking your joints through an increasing range of motion to prepare them for the rigors of the workout. Sometimes you will slow down and target specific tissues through foam rolling, flossing, or distraction techniques with a band.

Let’s say the day’s workout is to build up to a heavy single deadlift. The first step is to consider what movement patterns will be involved. In this case, the deadlift involves a hinge as the primary movement pattern. You want to make sure that your back, hips, glutes, and hamstrings are well oiled and firing before you start touching a barbell.

The cooldown can and should involve more than making sweat angels on the floor. The goal is to ensure continuous blood flow to remove the toxins and metabolites that have built up during your training session.

By continuing to move after a workout you are actually improving your recovery and setting the tone for your next training session.

Hopping on a bike or rower for 10:00 minutes and moving at an easy conversational pace can be a total game-changer in the way you feel the next day. This habit can be hard to do at first.

Instead of laying on the floor until you crush your protein shake and head out the door, you will develop mental toughness by challenging your body to keep moving. There are huge dividends to this and you will notice improvements in your recovery each day and reduced soreness.

After your cooldown, incorporating stretching and additional mobilization techniques into your routine is essential to optimize recovery and performance in your next workout. When you perform an exercise, your body is in “fight or flight” mode. There is a huge shift that occurs during your stretching and rolling session where your body switches back into a parasympathetic or “rest and digest” state.

Stretching muscles has been shown to temporarily improved range of motion and will help you when you go to tie your shoes the next morning. By focusing on breathing and moving your tight and sore muscles you are helping to establish homeostasis and you will feel much better for the rest of the day.

This is a great practice to repeat again later in the day before bed, especially if you are someone who has trouble shutting off at night and unwinding.

Today we looked at why it is so important to optimize the warmup, mobilization, cooldown, and stretching. We all love to go hard in the workout, but by focusing on improving in these areas is really how you will start to see results!

Mental Toughness: Completing Murph during COVID Crisis

by Coach Amber Hopeman

The last few months have been unprecedented when it comes to how we live our daily lives.  Working from home, homeschooling our children, and spending more time indoors without much of the human contact we crave.  Even if we don’t crave it, many of us realize just how much we miss it after it is taken away.  We have all had to make certain consolations, compromises, and sacrifices during this time.  We are trying to survive, not thrive during this time. 

With gyms slowly reopening and Memorial Day coming up, this got me thinking about how to go about executing probably the most popular and recognizable CrossFit HERO Workout there is: MURPH.  The basis behind any HERO workout, in my opinion is to honor those that it is named for, reaching deep within yourself to find that inner strength, remembering their sacrifice and pushing yourself most likely beyond where you think you can go both physically and mentally.  They are long workouts and meant to be grueling, but man, can they be fun!  MURPH is one of those I always look forward to.

But for a lot of us, we have spent the last few months doing exactly this: searching for that inner strength, achieving things in manners we didn’t think possible, surviving each day. We have been making the most of at-home workouts and finding new and creative ways to stay fit outside the four walls of our gyms while entertaining stir-crazy kids or taking up new hobbies. And we are exhausted.  We HAVE sacrificed.  As a Navy veteran and former Army Wife, I will also tell you that just because your sacrifices were not made on the battlefield, does not make them any less valid or real.

So this Memorial Day, if you have the opportunity to find a gym that is open and are able to complete MURPH, consider these sacrifices. Consider: your workload, how much you have been actually working out, have you been prepping for this workout, how much of that 20lb weight vest you normally wear are you carrying around daily now because of your diet, ARE YOU REALLY READY?  The thing about MURPH is it’s high volume.  Many of you have been relegated to body weight movements anyway due to lack of equipment so your pushup and squat game may be STRONG!  But what about Pullups?  What is your strict strength like right now?  Attempting 100 of them for the first time in over a month (even a week) can put some serious strain on your body.  The risk of injury is extremely high.

Unless you are a competitive athlete (in which preparedness for this WOD should not be an issue), your goal at the gym is most likely to maintain a certain level of fitness and probably look good naked.  In order to maintain that level or even improve, your biggest goal should be to remain PAIN FREE!  So when thinking about how you are going to go about MURPH this year consider one last thing: sometimes the greatest example of mental toughness is doing what is right, and in this instance that is SCALING!  It’s easy to go HAM all the time, but is it the right thing to do?  I recognize that making the decision to scale MURPH after everything that we have been through may not be what you want to hear, but it is what you NEED to hear.

So go to the gym, do ring rows or bent over DB rows for the pullups, drop to your knees for the pushups, squat or do push ups to a box or ball if your range of motion is not what it used to be.  Bike instead of run.  Grab your SwoleMate and make it a PartnerWOD.  As coaches, we want you to always understand the intent of the movement and workout so you know what level of intensity you are trying to achieve.  So don’t forget the intent of MURPH, the intent of MEMORIAL DAY: to come together as a community and honor those who have made the ultimate sacrifice.  The minute you have walked in that door to the gym you have done that.  Clicking the Rx button doesn’t change that.

Murph Scale Suggestions

Who is LT Michael P. Murphy?

Michael P. Murphy, United States Navy (SEAL)

May 7, 1976 – June 28, 2005

Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.[1]


COVID-19 Health and Safety Initiatives at CrossFit Dunwoody

As we begin our return to CrossFit Dunwoody, you may be wondering what steps we are taking to ensure a healthy and safe environment.

Due to limitations of the Executive Order issued by Governor Kemp, we will not be holding Classes on May 18th, but instead we will host Open Gym Sessions. Click here to read more about what to expect as you return to CFD!


Open Gym sessions limited to 8 people. No more than 10 people will be allowed in the gym at the same time.
Time slots will be 50 minutes to allow for 25 min cleaning and prep. Members must reserve spot online via the WODIFY app.

If slots are full, you will be put on wait list. If a spot opens up, you will be emailed and must respond to reserve your spot.


Please stay in your car or away from gym entrance until the prior group has completely exited the facility and the Coach is ready to screen the next group.

A coach will check your temperature before entering. For the safety of our members and staff, if your temperature is over 100.4 or you are experiencing cough, shortness of breath or difficulty breathing, fever, chills, muscle pain, sore throat, or new loss of taste or smell, you will not be allowed in building and asked to leave.

No one will be allowed in gym who is not signed in to Open Gym session. This includes children. Check-in will be touchless & high-traffic touch points will be limited. Upon entering the gym, you will go to a station of your choosing and will only leave that station if/when you can maintain proper social distancing from others in the gym.

There will be no commonly “shared” equipment i.e. weight belts. Only equipment you will be allowed to use is that which is at your designated station or what you bring with you. Hand sanitizer will be available at entrance and throughout gym.


You will be required to wipe down each piece of equipment before and after each use. After completing your workout and when session is done athletes are encouraged to sanitize their station and exit facility without unnecessary delay.

The Schedule remains the same and the limit of 8 athletes per Open Gym Session remains the same.  A Coach will be on the floor to supervise and you can either do the prescribed Workout of the Day during this time or you may do something else – it will be your choice since it is an Open Gym Session.

For more on our Safety Measures for Open Gym Sessions, click here.



You must reserve a spot for the open gym sessions before coming to the gym. If the gym is full and you show up, we are legally obligated to not allow you in the gym.

  • Reservations will open 72 hours prior to the start of the Open Gym Session
  • Once each Open Gym Session is full (8 athletes), there will be a Waitlist.  If a spot opens up, all athletes on the Waitlist will be emailed and the first to reply will be added to the Open Gym Session.
  • Late Cancellations and No Shows: At this time, we will NOT be enforcing late cancellation and no shows.  If there are consistent late cancellations/no shows and/or we must continue to drastically limit Open Gym Session size, we will institute policies and fees regarding late cancellations in the future.

At this time, we will not be allowing Free Trials or Drop-ins.  This is done to protect the experience for our amazing members.  In order to attend an Open Gym Session at the gym, each person must have an active Membership with CFD.

Zoom and Home WODs: At the beginning of each scheduled Open Gym Session, the Coach will log on to Zoom to see if there are any participants for the Zoom Home WOD.  We will continue to post Home WODs and host Zoom calls at least until May 31st.

CrossFit Dunwoody on the What’s Up Dunwoody Podcast

How can CrossFit help you dunk a basketball? Why should your mom be deadlifting weights?

Glenn Dorris joined the What’s Up Dunwoody Podcast to answer these questions and discuss all things CrossFit Dunwoody.

From the exciting opening of CrossFit Dunwoody’s sleek new gym location to the fundamentals of CrossFit’s philosophy and movements, Matthew Weber and Justin Dike entertain and inform as they cover these topics and more with Glenn.

Click below to listen to the podcast!