Saturday WOD 20150801


Partner WOD

Post times to comments.

Friday WOD 20150731


For Time:

800m Run
20 Hang Power Snatch 95/65
20 Over Head Squats 95/65
600 Run
20 Power Cleans 95/65
20 Front Squats 95/65
400 Run
20 Thrusters 95/65

Post times to comments.

Thursday WOD 20150730


Partner WOD 

Card Game

Hearts: Air Squats
Clubs: Sit-Ups
Spades: Push-Ups
Diamonds: Pull-Ups

Joker1: 20 Kettlebell Thrusters 53/35
Joker2: 800m Run

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Wednesday WOD 20150729


Take 12 minutes to work up to a heavy clean and jerk.


As many reps as possible in 12 minutes of:

9 Deadlifts 155/105
6 Cleans 155/105
3 Jerks 155/105
50 Double Unders

Post weights and total reps to comments.

Tuesday WOD 20150728


2 Rounds for time of:

600m Run
10 Muscle Ups
20 Box Jumps 30/24
30 Burpees
40 Toes to Bar
50  Russian Kettlebell Swings 53/35

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Monday WOD 20150727


Take 12 minutes to work up to a heavy over head squat


Every minute on the minute for 12 minutes
Even: 3 Thrusters 135/95
Odd: Max effort double unders

Post over head squat max and total double unders to comments.

Athlete Spotlight: Lauren Stephens


Hometown: Grayson, GA

Age: 25

When did you first start CrossFitting?

I tried it out a few years ago, took a long break and came back officially in October!

When did you first start training at CFOZ?

October 2014 officially

What is your favorite workout/movement?

DEADLIFTS  squatting is a close second

Least favorite workout/movement?

Burpees 💀

Tell us about your sports/fitness background.

I played some Rec sports growing up- softball and gymnastics but nothing very competitively. I don’t have much of an athletic background at all!

How did you first get exposed to CrossFit? Take us back to your first workout… what was it, and how did it feel?

I was first introduced by Jen and Aaron Adair, I believe, and I remember being shocked at how much cross fitters did. I didn’t know if I could do a workout like that, even in foundations. I quickly realized we are capable of much more than we know. I remember being very sore but feeling accomplished.

What sort of changes have you seen in your body, health and fitness since starting CrossFit at CFOZ? (before/after)

Body: I have lost 25 pounds & dropped several sizes, I move much easier and can see muscles forming around my body that I’ve never seen before!

Health: I definitely sleep much better, and the food challenges that the gym does have taught me a lot about clean eating & how to fuel our bodies. I feel much better with the cleaner diet I have now. Less breakouts, less fatigue, less muscle soreness, etc.

Fitness: I can do things now in the gym that I have never been able to do before. I can tell my endurance, strength and mobility have all improved exponentially.

What changes in your life have you experienced from CFOZ that were totally unexpected?

The intangible changes are almost better than the tangible. I have more self worth, confidence and self control. I don’t believe that there’s anything I can’t do, because I’ve done so many things at Crossfit that I didn’t think I could.  My willpower is stronger than ever.

Please share with us any favorite CFOZ moments.

I like days where we max out, and seeing fellow members encourage each other daily is pretty amazing.

Any advice for people just getting started?

Do it, be grateful for it, and continue no matter what. Stick to the commitment you made regardless of mood or feeling.

What are your hobbies, interests and/or talents outside of CrossFit?

I love cooking & being in nature. Also love music.

Would you rather fight 100 duck sized horses or 1 horse sized duck? Why?

1 horse-sized duck- fewer places to aim and I could pull a David and Goliath move.


From the Coaches: Lauren puts in the work every time she comes in the door. She’s a great listener, and is always smiling and encouraging others!

We’re glad you’re apart of the Ozone Family!


Friday WOD 20150724





21-15-9 Reps of:

Cleans 135/95
Hand Stand Push-Ups

Post weights and times to comments.

Thursday WOD 20150723


For Time:

100 Double Unders
90 Walking Lunges
80 Sit-Ups
70 Russian Kettlebell Swings 53/35
60 Ring Rows
50 Double Unders
40 Air Squats
30 Burpees
20 Kettlebell Snatches 10L/10R 53/35 
10 Chest to Bar Pull-Ups

Post times to comments.

Wednesday WOD 20150722


A very special Happy Birthday to Carolyn! You are a wonderful coach and athlete! Thank you for all that you do! Ozone wouldn’t be the same without you!

Shoulder Press



21-15-9 reps of:

Deadlifts 225/155
Ring Dips

Post weights and times to comments.


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