What's New at KOCF

power team

Powerlifting, a strength sport based on the three major lifts the squat, bench press and deadlift. Powerlifting, like other forms of heavy resistance training, strengthens your skeleton and reduces your risk of injury in other sports and activities. Our Powerlifting class at Knockout Crossfit is much more than these 3 lifts. We incorporate many other moves. Such as power cleans, floor bench, and many others including 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 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 great many 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. Also, anyone that is looking to get stronger or lose weight. This program can benefit everyone.

Strongman is included in the Power Team Membership

team georgia

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.



Classes will run for approximately one hour. Each class will include a warm up and stretching, a period of instruction on the exercises being performed that day, a safety brief, the workout of the day, and then a cool down and stretching routine.

Each WOD (workout of the day) will be scaled for the individual. Clients will be evaluated and recommended a scaled level but may choose whichever level they wish within reason. Any exercise deemed unsafe for a client due to injury or fitness level will be substituted with an exercise of equal range of motion capabilities.

To ensure the safest environment possible for our clients, a minimum of one mandatory CrossFit 101 class must be taken before a client can join the normal class schedule. CrossFit 101 classes are in-depth training into the movements involved in CrossFit.

CrossFit Training Wheels

Our ‘Training Wheels" class meets 4 consecutive days for one week. 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 journal tracking. 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. You will be instructed and also participate in a WOD at the end of the class each day. It is mandatory that you take all four classes in a row. We only allow 12 participants into each Training Wheels program per week, so if you would like to get started make sure you contact us ASAP for the next spot.

This doesn’t work for you? Then you will be required to attend two, one hour private training sessions at a cost of $100. Call 770 995 4260 for more information.


The class is 45 minutes of HARDCORE cardio that will work your entire body head to toe! You will go from sprints to punching to core work to mixture of many other movements focusing on agility, plyometric movements, and stability movements! Come sweat it out with Mandy!


We believe CrossFit Strongman is the best - and most fun - way to increase strength while still increasing work capacity across broad time and modal domains. In CrossFit, we want a stimulus that is constantly varied so we never stop progressing in our fitness. Strongman movements provide plenty of variation in a toy-filled playground where athletes can test and improve their brute strength and overall fitness level.

You have to reserve your spot for this Class online through WODIFY.

GWOD = Gymnastics WOD

The goal of GWOD is to use gymnastics for strength development, core control, spatial awareness and WOD progressions. The desired result is that the Knockout community will become more engaged in using gymnastics, one of the foundational blocks for CrossFit workouts. Hilary Mauro will be coaching this class.

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.


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!

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