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Chili Cook-off is THIS FRIDAY! $20 entry to participate. Cash prize goes to the winner!! To register an entry (or 2), visit HERE 1) Front Squat Box Squat: 2RM. Rest 2:00 – Use a 16” Box. – Beginner: 5 x 5, adding weight if form permits. 2) Review Metcon Movements... read more →

Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was... read more →

EMOM 12: Minute 1: Double KB OH Carry x 100 Ft. Minute 2: 12/8 Ring or Bar Dips – Band Assisted OR Box Dips Minute 3: 10/6 Strict Pull-ups – Band Assisted OR Ring Rows w. a slight pause x 10-12. AMRAP IN 15: 30 Double Unders 20m Bear Crawl... read more →

Chili Cook off is next Friday! Only $20 to enter!! To rsvp your entry visit HERE 1) Power Clean + Jerk: 5 x 2 @75-80% of Last Monday, every 60s. – Beginner: Work on technique with a light load for all sets. 2) Back Squat: 3 x 5 @80% of... read more →

Chili Cook-off coming to CrossFit South Cobb Friday February 1st! Only $20 to enter. Non members welcome to enter as well!   EMOM 30: Minute 1: 45s Farmer Carry (70, 53) Minute 2: 45s Burpees Minute 3: 45s Assault Bike Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s,... read more →

1a) HSPU: 5 x 6-8. Rest 45s. – Adv: Strict w. a vest – Int: Strict OR Kipping – Beg: Box Push-up x 5-8 per set. 1b) Legless Rope Climbs: 5 x 1-2. Rest 45s. – Adv: Wear a vest – Int: No vest – Beg: BW Inverted Rows w.... read more →

Still on the fence about the Nutrition Challenge? Time to let us help you make it happen! $89 gets you 2 body fat/muscle mass tests, 6 week meal plan, grocery lists, and the best accountability money can buy! Email [email protected] to register   Metcon Prep: 3 Rounds of: 3 Power... read more →

1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s. 2) Alt. DB Curls: 3 x 10 each. Rest 60s. ”Death by Burpees” EMOM as long as possible: Minute 1: 1 Burpee Minute 2: 2 Burpees Minutes 3: 3 Burpees And so on... *Score = Last fully completed round... read more →

1) Power Clean + Jerk: 6 x 1 (10s) @70-75% of Monday, every 60s. – Beginner: Work on technique with a light load for all sets. 2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00 – Beginner: 3 x 8 @light weight.   3) 5... read more →