What's New at KOCF


CrossFit applies a mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting. Workouts are typically short—30 minutes or less—and intense, demanding all-out physical exertion. We combine movements such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, carrying heavy objects, and many bodyweight exercises; equipment used includes barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and boxes for box jumps. These elements are mixed in numerous combinations to form prescribed “Workouts of the Day” or “WODs”.

Our hour-long classes typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked in Wodify to encourage the competition among members and to track individual progress.The aim of CrossFit is to physically prepare individuals for whatever life might throw at them. It is not about following a particular routine, but about constantly varying workouts.

To ensure the safest environment possible for our athletes a minimum of one mandatory Training Wheels class must be taken before a client can join the normal class schedule. Training Wheels classes are in-depth training into the movements involved in CrossFit.

CrossFit Training Wheels

Our Training Wheels class is offered on Mondays at 10AM and 6:30PM, and Saturdays at 11AM. It is designed for anyone who would like to join our CrossFit classes. Whether you have been sedentary, generally active, or an elite athlete, our Training Wheels class is designed to prepare you for technical proficiency that is a prerequisite for our CrossFit group classes. During this time you, along with other beginners, will be introduced to our movement curriculum in a group setting. You will also learn all the proper movements required for the Olympic lifts, power lifts, metabolic conditioning, and a introduction to our WODIFY system. The Training Wheels program will ensure that you have a solid understanding of all that we do, as well as, safely prepare you for the larger group classes. We only allow 12 participants into each Training Wheels session, so if you would like to get started make sure you contact us ASAP to reserve your spot.

This doesn’t work for you? Then you will be required to attend a one hour private training sessions at a cost of $50.00. Call 770 995 4260 for more information.


Forget everything you think you know about high-intensity 
workouts because Hardcore turns old-school interval
 training into new-school fun. Get ready for 30 minutes of HARDCORE cardio, which incorporates a broad spectrum of body weight and light weight movements. The last 15 minutes is designed to strengthen your core. 

power team

This class is designed to build strength. It is based on the three major power lifts, bench, deadlift, and squat. We incorporate many other movements such as power cleans, floor bench, and various core work.  You don't have to be a competing power lifter to benefit from performing a powerlifting workout. The moves and resulting strength are useful in many other sports, such as football, baseball, track and even speed skating. We train athletes from all types of sports and anyone who wants to improve athleticism can benefit from powerlifting. Even the average person can improve everyday functionality, because by building strength and power to lift, grip and push, you improve strength for everyday tasks.

Powerlifting is a very intense form of exercise and burns a large amount of calories. One of the benefits of intense training is not just the calories you burn while training, but the long-term effect this has on your metabolism. In a 1994 study published in the "American Journal of Clinical Nutrition," study participants undergoing resistance training increased their caloric demands over a 24-hour period by 15 percent. Resistance training such as powerlifting has long been shown to be effective for fat loss.

Our professional highly skilled trainers work with young teens looking to advance in high school sports, older teens getting ready to push for college sports possibly those looking for scholarship opportunities, and pro athletes looking to get an edge. Power Team is also for any athlete that is looking to get stronger and/or lose weight. This program can benefit everyone.

Strongman is included in the Power Team Membership 

team georgia

Team Georgia Weightlifting will teach athletes the correct techniques of strength and conditioning in a smaller more personal setting than our typical Crossfit classes. This class focuses specifically on the movements of the clean and jerk and the snatch.  

Team Georgia Weightlifting was established to educate and develop the physical and mental aspects of athletes and coaches from around the state of Georgia by implementing the disciplines of the sport of Olympic Weightlifting in their daily workout routines. Team Georgia Weightlifting will provide courses in the art of proper coaching, teach athletes the correct techniques of strength and conditioning, and prepare lifters for national championships, Pan American Games, and Olympic Games through intense training programs and nutrition monitoring.

Weightlifting tests virtually all of the muscles in an athlete’s body – more muscles than any other sport. The strongest men and women in the world execute these lifts with standardized rules and no assistive equipment. The World and Olympic champions in the sport of weightlifting perform these lifts more widely than any other strength and power testing events in the world.

Strongman is included in the Team Georgia Membership 


Strongman is one hour filled with movements that provide a playground where athletes can test their brute strength while improving their conditioning. This is the best way we have found to favor strength while still increasing work capacity across broad time and modal domains. Due to the often awkward size and shape of the objects we use in strongman, it brings lifting to another level.   

This is a perfect expression of Old School Movements mixed with New School programming and the results are staggering.

In strongman the equipment is taken to a whole new level. For example, concrete stones could be used for cleans and deadlifts, axle bars could be used for regular bars, and kegs could be used for push press. In strongman you never know what new object the coach may decide to use in the WOD.


It is time to get unglued! Let go of tight muscles and restriction in your joints that impede your progress as an athlete. In order to meet your full athletic potential, you have to be able to reach ideal positions, moving with good body mechanics. We practice over and over the correct movement patterns for everything from a snatch to a burpee, but often, in spite of our best efforts, a lack of range of motion prevents us from achieving good movement patterns. You can't do a good over head squat, for example, without adequate shoulder, hip, and ankle mobility. You can practice till you are blue in the face, but practice doesn't make perfect, only perfect practice does. Repeating an over head squat without addressing your mobility deficits, won't lead to a better OHS, it will just make you more vulnerable to injury. Increased mobility directly translates to better body mechanics, which means more power, more strength, and ultimately, better athletic performance! 
Our new mobility class will be more than a stretching class. We'll use mobilization techniques to address all areas of restricted movement, joint mechanics, sliding surface dysfunction, and muscle dynamics. These techniques will be simple ones you can use each day at the gym, or at home to increase the effectiveness of the treatment. In short, we want to enable you to address your mobility yourself, to effectively increase your athletic performance!

K Fit

Keep your kids fit while your getting fit. K FIT is a unique fitness program designed for kids of all ages and fitness levels. Providing a healthy lifestyle for our children now is essential for their well-being later. It will be basic strength and conditioning progressions that will help your child with their balance, coordination, and strength for the future. There will also be games involved that are fun, yet get your child moving! It is a way for you to come in and enjoy your WOD without worrying about your children. We currently support ages 5-12. Call us for pricing and family discounts.

Crossfit light

What is CrossFit Light?

Simply put a lighter, abbreviated version of CrossFit based on basic, highly functional movements. They are constantly varied workouts centered on increasing strength, flexibility, and metabolic conditioning. The workouts are 100% scalable regardless of the individuals fitness level. 

What is the difference between CrossFit and CrossFit Light? 

CrossFit Light is a “lighter” version of CrossFit designed for new members just getting back into improving their fitness. CrossFit Light requires no prerequisites to join, whereas CrossFit requires our Training Wheels Class. A typical CrossFit Light class is 60 minutes and includes a short warm-up, mobility work, skill training to learn the movements in your workout, and a WOD that is different everyday.

Our Location

If you're interested in MMA fighting, check out ATT of Gwinnett