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
Jonathan (left) defeats his opponent at the 10 burpee tie-breaker during Saturday’s Survival of the Fittest
1. Power Clean 1-1-1-1-1-1 (15 min time limit)
2. With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute…. continuing as long as you are able. Ladies use 95 pounds.
Alright folks, the results are in. Again, I wanted to congratulate all of you for taking this challenge on. It’s our vision to create and run 2 challenges per year going forward. One in the summer months and one surrounding the New Year. Some of the incredible results are highlighted: Mark had a near 36% body fat reduction. Stu had a 30% body fat reduction. Jessica had over a 26% body fat reduction. Newcomer Kim had nearly a 25% change in body fat!!! Sarah reduced her body fat by 17%. Zac took over 10 MINUTES off his workout time. Simply amazing guys!
Guys, don’t forget to order your new tshirt! Email Miles with your size and quantity requests.
Pictures from this weekend’s Survival of the Fittest can be found on our Flickr set HERE. Awesome job to all of our competitors this year!!
“Jumping Annie”
50-40-30-20-10 reps of the couplet:
Box Jumps (24/20)
Sit-ups
Team workout Saturday. Lauren will have something special cooked up for you guys. Treat her well! Best of luck to all of our CFSC’ers competing in Survival of the Fittest!!
1. Clean Pulls 2-2-2-2 (15 minute time limit)
2. Complete as many rounds as possible in 12 minutes of:
40 meter bear crawl
12 Deadlifts (135/95)
8 Bar dips
Clean Pull Demo
Thursday concludes the “I am CrossFit” Challange. Below is the benchmark WOD that all contestants must complete to be eligible for the top prizes. 1st place winners (both male and female) receive a 1 month package of Paleo meals and snacks courtesy of RSB Catering. 2nd place winners receive a FREE month at CrossFit South Cobb. 3rd place winners receive a sports massage courtesy of Massage with Ashley. Good luck to all!!
For time:
1000 meter row
40 Kettlebell Swings (35/26)
40 Box Jumps (20″)
40 Situps
40 Push Presses (45/33)
40 Back Squats (45/33)
40 Burpees
30-20-10 reps of the following:
Pullups
Good mornings (45/33)
Pushups (Games style)
Bar hops over PVC
Scissor kicks
We will keep the gym OPEN this Saturday after all. Saturday classes are 9am, 10am, and 11am. Lauren will be at the gym running things so treat her well!
How’s this for a wedding cake idea??
For time:
Run 1600 meters
21 Push Presses (135/95)
Run 800 meters
21 Push Presses (135/95)
Run 400 meters
Reminder, we will be CLOSED this Saturday 8/20 for the “Survival of the Fittest” event up in Woodstock, GA. Come support your fellow Crossfitters as they compete against the Southeast’s finest! We will make plans for carpooling from the gym Saturday morning
One day, one workout, one cause. Mark your calendars for Saturday September 17th. The 6th annual Fight Gone Bad fundraiser will take place at the 4th Recon Marine Base located just down the street from our gym. The event will start at 9am and the WOD will be “Fight Gone Bad” of course. Proceeds benefit Special Operations, CrossFit Kids, and Camp Patriot. You can help the cause by starting your own fundraising page HERE
“Elizabeth”
21-15-9 reps of:
Squat cleans (135/95)
Ring Dips
Extra credit: 20 turkish getups as quickly as possible with kettlebell (35/26)
Due to popular demand we will be doing another team WOD Saturday! We will run classes beginning at 9am, 10am, and 11am.
See you there!
Row 1,000 meters for time. Set a new record!
Then,
3 rounds for time:
30 Wallballs (20/14)
25 Kettlebell Swings (53/35)
20 Pullups
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