Rachel’s 9am Kids class
A. Full Squat Clean 4 x 4 @ 75%
B. 15-12-9 reps of:
Front Squats (165/105)
Burpee over barbell
* 40 meter standing broad jump after each round
Rx+ 205/135
Rachel’s 9am Kids class
A. Full Squat Clean 4 x 4 @ 75%
B. 15-12-9 reps of:
Front Squats (165/105)
Burpee over barbell
* 40 meter standing broad jump after each round
Rx+ 205/135
Nice job to both CFSC teams during the ‘civil war’ at CrossFit Addiction this weekend! Way to show off them guns!!
A. Deadlift 5-5-5. Go as heavy as your form will allow
B. For time:
21 Sumo Deadlift High Pulls (95/65)
21 Handstand Push-ups
Run 200 meters
15 Sumo Deadlift High Pulls (95/65)
15 Handstand Push-ups
Run 400 meters
9 Sumo Deadlift High Pulls (95/65)
9 Handstand Push-ups
Run 800 meters
Rx+ 115/75lbs AND 4″ deficit HSPU
* Yoga Workshop starts Saturday at 8am with Allison. $15 per person. Sign up here: YOGA CLASS
* Kids class with Rachel meets at 9am (5-8 year olds) and 10am (9-12 year olds)
* Come watch CFSC’s 2 teams in the Atlanta Affiliate League face EACH OTHER in a civil war at CrossFit Addiction in Kennesaw at 1pm on Saturday! For more info and directions visit HERE
For time:
Row 750 meters, then
21-15-9
Clean and Jerks (115/75)
Burpee over the box jumps (24/20)
Finish with 40 meter bear crawl
Rx+ 135/95, 30/24″ box
A. Full Snatch 5 x 2 @ 70%
B. Three rounds for time:
5 Power Snatches (135/95)
5 Overhead Squats (135/95)
10 Toes to Bar
400 meter run
A. Front Squat 3 x 5 @ 75%
B. “Fitz”
7 minute AMRAP:
10 calories rowed or 15 on airdyne
6 Hang Squat Cleans (165/105)
C. “Olivia”
7 minute AMRAP:
25 Double Unders
10 Box Step ups (45/25) on 20″
Rest 3 mins between B and C. Rx+ 185/120 and 95/65 barbell for box steps
D. Becky’s run club meets at 5:30pm!
Congrats to CrossFit South Cobb’s 2 Affiliate League teams who placed first and second respectively in the Northwest region after week 1! Keep it up!
For time:
100 Double Unders (3:1 singles)
90 Walking lunges
80 Sit-ups
70 Dumbbell Push Presses (35/25)
60 Box Jumps (24/20)
50 Kettlebell Swings (1.5/1.0)
40 Pull-ups
30 Back Extensions
20 Toes to Bar
10 Burpees
B. Barbell club meets with Chris during all 4 evening class times
C. Don’t forget Yoga is THIS Saturday at 8am with Allison! Sign up with Miles
A. Back Squat 4 x 3 @ 70%
B. Three rounds for time:
30 Wallball Shots (20/14)
20 Push-ups
800 meter run
Rx+ 12/10 feet target, ring push-ups with feet elevated to same height as rings
A. Squat Clean and Jerk (2+1) for 5 working sets. Go as heavy as possible without missing
B. Complete as many rounds as possible in twelve minutes of:
10 Deadlifts (225/145)
20 Burpees
Rx+ 315/205 lbs
C. Extra credit: 3 x 15 evil wheels with barbell
D. Yoga workshops are coming back to the gym this summer starting with THIS Saturday at 8am! Cost is $15 per person and sessions last 1 hour. Feel free to invite a friend as well! To view the summer Yoga schedule with Becky and Allison visit HERE
Another huge turnout for the cookout! Thanks to all who made it and congrats to all who got it done during “Murph”!
For time:
75 calories on Airdyne
65 Sit-ups with Wallball (20/14)
55 Walking Lunges with plate (45/25)
45 Box Jumps (24/20)
35 Thrusters with Kettlebell (53/35)
25 meter bear crawl
15 Burpees
Barbell Club meets at 10:00am! Kids class at 9am and 10am
See you Friday evening at 6:30pm for the Cookout at the gym! Bring any side item you want and alcohol if you’re drinking any. We will provide burgers, fixins, and water.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Or “Baby Murph” (1/2 mile runs and 50 pullups, 100 push-ups, and 150 squats
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with the run. If you’ve got a twenty pound vest or body armor, wear it.