About CrossFit South Cobb
CrossFit South Cobb is Smyrna/Vinings' oldest CrossFit facility. Happily serving the Smyrna, Marietta, and Vinings area since 2009, we offer Personal Training, Nutrition, and Group Fitness Classes
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
9:30am and 10:30am classes only!!
A. Plank practice. 10 minutes total. Work on eliminating “snake push-ups”
B. 6 rounds of reverse Tabata on Airdyne Bike:
10 seconds of work followed by 20 seconds of rest. 6 rounds total. Post total calories biked over 6 rounds.
C. Complete as many rounds as possible in ten minutes of:
10 Wallball Shots (20/14)
20 Double Unders
10 Toes to Bar
D. Barbell club meets during all 4 evening class times
A. Find your new 1 rep max for full snatch. Time to set a new PR!
B. Complete as many rounds as possible in fifteen minutes of:
5 Overhead Squats (115/75)
10 Box Jumps (30/24)
10 Kettlebell Swings (70/53)
Rx+ 135/95lbs, 36/30″, 88/70lbs
C. July 4th Hours: 9:30am and 1030am classes only
July 4th Hours: 9:30am and 10:30am only
A. Front Squat 4 x 3 @ 85%
B. For time:
10 Power Clean and Jerks (155/105)
10 Rounds of “Cindy”
10 Power Clean and Jerks (155/105)
Saturday Schedule:
* NO Kids class
* NO Barbell club
* Atlanta Affiliate Playoff event at CrossFit East Decatur happens around 10am. Support your fellow CFSC mates as they battle it out for bragging rights! After party at Dustin’s house (724 Connally St SE
Atlanta, GA 30315)
“Cat Burglar”
9-15-21 reps of:
Deadlift (225/155)
Box Step up w/ Plate Overhead (45/25) 24/20″ box
Knees to Elbows
Bear Crawl 40 meters after each round
A. Full Snatch 3 x 2 @ 90%
B. Seven rounds for time:
7 Push-ups (chest to floor)
7 V-ups
7 Kettlebell Swings (70/53)
* Begin WOD with a buy-in of 100 calories on Airdyne bike.
Rx+ 10 rounds instead of 7
C. Make plans to come support CFSC’s 2 Atlanta Affiliate League teams as they compete on Saturday morning over at CrossFit East Decatur in the final playoffs for the Spring Season. Be there by 10am!
A. Full Squat Clean 3 x 2 @ 90%
B. Complete as many rounds as possible in fifteen minutes of:
4 Squat Cleans (135/95)
6 Bar facing burpees
10 Box Jumps (24/20)
Rx+ 165/105lbs and 30/24″
C. Run club is CANCELLED tonight!
A. Work up to a 3 rep max for weighted pull-ups. Palms must face out. No mixed or underhand grips.
B. Five rounds for time:
30 Double Unders (3:1 singles)
20 Sit-ups with medball (20/14)
8 Strict pullups (NO kipping)
C. Barbell club meets during all 4 evening class times
A. Back Squat 4 x 3 @ 85%
B. For time:
20 Thrusters (95/65)
Run 800 meters
15 Thrusters (115/75)
Run 400 meters
10 Thrusters (135/95)
Run 200 meters
Rx+ 115/135/155
A. Neihoff Complex: complete the following as heavy as your form will allow. Bar must not touch the floor during the entire complex for lift to count. Take 20 minutes.
1 Squat Clean and Jerk + 3 Front Squats + 1 Jerk
B. 21-15-9 reps of:
Power Cleans (135/95)
Ring Dips
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