Our CROSSFIT Program

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Our program is a regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment.

WOD (Workout of the Day)

Our program is never the same (constantly varied) – which has exercises that you may have never done before (functional movements) – so we teach you how. The movements go from one to another during our WOD and you may not be able to do it all at first – because of your current fitness level (high intensity). The break down is usually A) Fundamentals B) Weight Training C) WOD see the details below – keep reading.

A) Fundamentals

For all beginners we always start with the fundamentals of the exercise we are working on that day. We run you through the movements with no weights or light weights depending on your fitness level. As you learn with us you will gain slowly a higher level of performance for any given movement. Even though you may be doing a lighter weight – you will still have an incredible workout experience. You will only improve and become even more efficient with time. We never leave you out of the WOD because you are not an expert at the movements – we scale every movement to your ability.

B) Weight Training

Each day we work on some form of weight training – from upper body one day to lower body the next day. You can expect the following types of exercises:

  • Upper Body
  • Strict Press
  • Push Press
  • Clean & Press
  • Hang Power Clean
  • Kettlebell Swings
  • Bench Press
  • etc.
  • Lower Body
  • Back Squats
  • Front Squats
  • Squat Clean
  • Dead Lifts
  • Thrusters
  • etc.


After the weight training we begin our WOD (workout of the day) where we usually do a mix of 4 to 5 different exercises that target the body part that our weight training was focused on that day. The WOD can last for 15mins, 30mins, 45mins – even a full hour! Each day is different – which makes it challenging to do the best “TIME” you can do – because all WOD’s are timed – so you can see your progress.


If you think that CrossFit is the exercise environment and exercise technique you have been looking for – then contact us via phone, email or just fill-out our FREE CLASS form and lets connect today!

Personal Trainer

If you are looking for Personal One-on-One training here at CrossFit Lilburn 678 – we have it! If you are looking to reach a goal quickly and need specialized training we can meet your goals. Contact our main office number (678) 671-3539 and tell the representative that you are interested in having a consultation for Personal Training – we’ll schedule a phone or a face-to-face meeting about what you need to achieve and by when you want to reach it. Let us be the right solution for your goal.

Ninja Warrior Training

We are experts in training for American Ninja Warrior events – wanting to get ready for your chance to be on the TV show – we are the one shop-stop! We’ve been on the show and competed, so we can tell you the inside scoop and we know how you should train to get ready! We also have our own annual Ninja Warrior Events with CASH PRIZES to the winners – learn more at our website www.ninjakour.ninja


We have Yoga classes – and Yes, Yoga has great benefits, such as, immediately after class, you will notice improved brain function, lower stress levels and increased flexibility. After 10 classes, you may notice lowered blood pressure, improved sense of balance and grace and improved lung capacity, lower blood sugar levels in diabetics, improved sexual function, relief from chronic pain, reduced neck and back pain, and a relief from anxiety and depression. After 30 classes, you will notice stronger bones, lower risk of heart disease and a healthy weight for your body type – learn more at our website www.koyalayoga.com