Workout, Happening, and Updates at CROSSFIT SOUTH COBB
The Blog
What happens after victory? ?♂️
What happens after victory, by Miles Davis It’s January, yay! Gym owners around the globe love this month because of the mass of new clients
Pay Yourself First
Payday! Most of us know when paycheck coming into our household arrives each month, whether it’s every 2 weeks once a month, or 1/15th. My
Your Position Has Been Impacted
In the fall of 2007 I’ll never forget those words being spoken to me in the office of my boss and Senior VP of Sales
How to celebrate everyday
“When should I celebrate?” By Farrah Galloway, Client Success Manager at CrossFit South Cobb If you know me, you know I typically have
5 Ways Joining CrossFit South Cobb Can Make You Money
1. Mental Acuity Multiple studies have shown that exercise improves cognitive ability. In his book “Spark” Dr. John Ratey shows how exercise helps improve
Should you be modifying your workouts?
Are you scaling or modifying your workouts? If you are in the group fitness setting the answer for most of you should be yes. This
3 Progressions to Improve your Pull-Ups
How can I get better at pull ups? Let’s first discuss what I would consider as a proper pull up. A proper pull up is
5 Ways to Gain Strength With Carries
Carries are one of the most simple yet effective addition to any strength program. They are the ultimate “functional” movement, especially for those who want
What are you training for?
What are you training for? It’s a simple question. Unfortunately I find that a lot of group fitness athletes don’t put much or any thought
Monday 09.02.2019
8am and 9am classes for Monday Labor Day Only! With a partner : 28 AMRAP 40 air squats 40 sit-ups 4 rope climbs Every 4min
Saturday 08.31.2019
A) METCON AMRAP 30 with a partner: Buy in: 400 Meter Partner Buddy Carry (split as needed) *Any heavy odd object can be used as
Friday 08.30.2019
A) STRENGTH 1) Push Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM – Beginner: 7 x 4 only adding weight if form permits. Rest
Thursday 08.29.2019
Nutrition Challenge begins Monday September 9th. Sign up by visiting HERE A) STRENGTH 1) Back Squat Submaximal Work: 1 x 4 @60%,1 x 4 @70%,
Wednesday 08.28.2019
A) METCON With a partner: 8 Minutes of Rowing for max distance 8 Minutes of Bike for max calories 8 Minutes of Max Distance Jog
Tuesday 08.27.2019
A) STRENGTH Close Grip Floor Press: 3/4 x 6 @60% of Last Friday. Rest 90s. *Between work sets complete 10 DB Hammer Curls B) METCON
Monday 08.26.2019
A) STRENGTH 1) Front Box Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner build to a challenging set of 3 2) Power
Saturday 08.24.2019
A) METCON AMRAP 30 w. a partner: 600 Meter Run 50 Wall Balls (20, 14) 40 T2B 30 Russian KB swings (70/53) 20 Overhead Squats
Friday 08.23.2019
A) STRENGTH Floor Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. – Beginner: Perform sets of 3 reps x 8-10 sets working on technique
Thursday 08.22.2019
A) STRENGTH Back Squat Submaximal Work: 1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3
Wednesday 08.21.2019
A) METCON EMOM 25: Minute 1: 40s Box Jumps w. step down (24, 20) Minute 2: 40s Calorie Row, Bike Minute 3: 40s DB Snatch
Tuesday 08.20.2019
A) STRENGTH 1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. – Adv:
Monday 08.19.2019
A) STRENGTH 1) Back Squat: 5-4-3-2-1+. Rest 2:00 – Rx: Build to a 1RM – L3: Build to a “heavy 1” – L2: Sets of
Saturday 08.17.2019
Barbell Jerry For time with a partner: Buy-in: 50 Squat Cleans (135, 95) 1 Mile Run 2k Row 1 Mile Run Cash-out: 50 Power Cleans
Friday 08.16.2019
Weighted Close Grip Chin-up: 3RM. Rest 2:00 – L3: Bodyweight 6 x 3. Rest 90s. – L2/L1: Partner Assisted Pull-ups 5 x 5. Rest 90s
Thursday 08.15.2019
1) Wide Stance Box Squat: 3/5 x 4 @70% of last Monday’s 3RM or 60% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical
Wednesday 08.14.2019
A) METCON 30 Minutes on the Clock: Row 2k Remaining time Max Rounds: 100 Ft. Front Rack Carry (53, 35) 100 Ft. Single OH Carry
Tuesday 08.13.2019
A) STRENGTH DB Floor Press – neutral grip: 2/5 x 6. Rest 60s. B) METCON Every 5:00 x 4 Sets: 20 KB Snatch (53, 35)
Monday 08.12.2019
A) STRENGTH 1) Conventional Deadlift: 5-4-3-2-1+. Rest 2:00 – build to a 1RM. – Beginner: 6 x 3 at a moderate weight. B) METCON Simple
Saturday 08.10.2019
For time with a partner: Buy in 1 Mile Medball Run (20, 14) Karen + Isabel 150 Wall Balls (20, 14) 30 Snatches (135, 95)
Friday 08.09.2019
A) STRENGTH 1) Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM 1+ = 3-4 singles above 90% i.e. 90% x 1,
