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
Chris burnin through his muscle-ups!
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Big Dawgs and Pack: as prescribed
Pups:
Three rounds for time of:
Walking lunge, 25 meters
Standing broad-jump, 25 meters
Run 200 meters
Chad and Jeff on the last leg of the 5K row!
Strength session:
Push Jerk 1-1-1-1-1-1-1 reps
After party:
5 Rounds For Time Of……
20yd Bear Crawl
5 Deadlifts
Joey humbled after his first ever bout with burpees!
“Fran”
21-15-9 reps of
Thruster (95/65)
Pull-ups
Big Dawgs: As prescribed
Pack: Scale thruster weight
Pups: Scale thruster weight and use assisted pull-ups
Miles rockin’ the long johns!
Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups
Big Dawgs: As Rx’d
Pack: Scale wall ball weight
Pups: Use assisted pull-ups and scale wall ball weight
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
We will be open today from 4pm to 8pm. If you can make it here, we’d love to have you!
No classes this afternoon!! Check back later for Friday’s schedule
Jared AKA boogeyman!
Three rounds for time of:
12 Muscle-ups
75 Squats
Big Dawgs: as prescribed
Pack: 24 jumping muscle-ups and 75 squats
Pups: 12 pull-ups,12 dips and 50 squats
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Big Dawgs: as prescribed
Pack: use assisted pull-ups
Pups: use assisted pull-ups and perform only 3 rounds
Mack shows us his 1-armed deadlift technique!
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Jeff staring at the clock praying his rounds of tabata GHD’s are over soon!
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Big Dawgs: as prescribed
Pack: use assisted pull-ups
Pups: scale to 50 reps per exercise and use assisted pull-ups
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