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
One workout, one cause…see you this Saturday for Fight Gone Bad 6! Location is 1880 Roswell Street in Smyrna (1/2 mile down the street from our gym). Show up anytime between 9am and 1pm to donate and do the workout!
In 22 minutes complete the following:
100 sit-ups, then in the remaining time go for as many rounds as possible of:
9 Deadlifts (115/75)
6 Hang Power Cleans (115/75)
3 Push Jerks (115/75)
1. Back Squat 3-3-3-3-3 reps (15 min time limit)
2. 4 rounds for time of:
400 Meter Run
50 Air Squats
Save the date! Miles and Deanna’s baby shower/football party is Saturday October 1st at 2pm at the gym! More details on the ‘upcoming events’ tab.
1. Muscle-up Progressions/Methods (15 minutes)
2. “JMK”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
6 Hang Power Snatches (95/65)
12 Push Presses (95/65)
20 Double Unders
* Use pull-ups/ring dips or jumping muscle-ups to substitute for muscle-ups
Lauren leads the 9am class during Saturday morning’s ‘plank-off’.
“Diane”
21-15-9 reps of:
Deadlifts (225/155)
Handstand Push-ups
Extra credit: 30 Burpees for time
* If you can’t do a handstand, use seated dumbbell presses as an alternate!
Team workout or Makeup Day. Lauren will have a brand new team WOD cooked up for everyone. See you then!!
21-15-9 reps of the triplet:
Hang Squat Cleans (135/95)
Toes to bar
Ring Dips
Complete as many rounds as possible in 20 minutes of:
25 Box Jumps (24/20)
20 Sit-ups
15 Kettlebell Swings (53/35)
The Tshirts are finally here!! I will be at the gym all day Thursday to give them out. If we have your credit/debit card on file, we can charge it for the shirts. We do have some extras too and they are first come first served!
What if you could cook fantastic meals similar to the heartwarming comfort dishes your grandma used to make
1. Max reps of GHD Situps in 1 minute
2. “Helen”
3 rounds for time of:
400 Meter run
21 Kettlebell swings (53/35)
12 Pull-ups
Don’t forget! Ashley will be at the gym Tuesday afternoon from 4:30pm to close. Book your appointment ahead of time to make sure you don’t get left out!!
Labor Day class schedule: 9am, 10am, 11am
WOD:
Mike will have a special Labor Day WOD for you…be ready!
15 Delicious Lettuce Wrap Ideas
— via balancedbites.com
When you go from a diet filled with bread, pitas, tortillas and wraps to one that eliminates processed foods (and even all grains for many of us who follow a paleo or primal type of diet), you
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