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
1. Max effort 500 meter row. Set a new PR!
2. “Backwards Annie”
10-20-30-40-50 reps of:
Double Unders
Sit-ups
Moonshine Meats grassfed beef is coming back to CFSC next Monday July 16 th. They will be at the gym selling a la carte beef and pork too. Sign up!!
1. Work up to a 5 rep max for Deadlift
2. “Strength and Honor”
For time:
15 Power Cleans (155/105) followed by 5 rounds of:
10 Pull-ups
20 Double Unders
25 Walking Lunges
After completing above, finish with 30 Deadlifts (155/105)
Season in a Day competitors don’t forget to book your recovery sports massage with Amanda for Monday evening! To book online, click HERE
Make up any of the past 5 WODs you missed from this week.
No 11am class today!
1. Overhead Squat Practice. Experienced members work up to a heavy 1 rep (80% of your 1RM). Those new to the movement work on mechanics: (active shoulders, squat depth, etc)
2. 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Power Snatches (95/65)
Toes to Bar
Plyo Push-ups [45lb plate for men, 25lb plate for ladies]
Think we need a Trader Joe’s in Smyrna/Vinings? Sign this online petition here: LINK
1. 50 meter sprints, 10 rounds total. Each round is timed. Rest 2 minutes between rounds.
2. Extra credit: (4) 60 second plank holds. 60 second rest between rounds
Reminder: NO 11AM class this coming Saturday!!
1. Rope Climb progressions (s-hook, j-hook, scaling methods)
2. “Cliff Hanger”
Complete as many rounds as possible in 15 minutes of:
1 Rope Climb
5 Power Cleans (135/95)
7 Burpees
10 Overhead Lunge Steps with a Kettlebell (35/18) [ 5 each arm ]
In 22 minutes, run 1600 meters then complete as many rounds as possible in remaining time of:
10 Push-ups (chest to floor)
10 Sit-ups
10 Air Squats
There will be NO 11AM class this coming Saturday at the gym. Chris needs to close the gym early in order to attend this weekend’s Season in a Day competition
Great showing for last Saturday’s Yoga Workshop. Mark your calendar for Saturday July 7th, the next one coming up!
1. Work up to a 1 rep max for weighted pull-up. Chin over the bar will be strictly enforced!
2. Six rounds for time of:
5 STRICT Pull-ups
10 Kettlebell Swings (53/35)
15 Box Jumps (24/20)
Amanda will be back at the gym Monday evening for massages…book a slot online by clicking HERE
Make up day. Make up any of the past 5 WODs you mIssed from this week. Also we still have slots open for the Yoga for Crossfitters workshop at 12:30pm! Sign up and pay at the gym or via this link: here
1. Muscle up progression practice. (False grip, ring dip, kip, etc)
2. “Nasty Girls”
Three rounds for time of:
50 Air Squats
7 Muscle ups
10 Hang Power Cleans (135/95)
WOD video “Nasty Girls”
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