Workout, Happening, and Updates at CROSSFIT SOUTH COBB
The Blog
Saturday 11.03.2018
A. “Jerry” For Time: Run 1 Mile 2,000 Meter Row Run 1 Mile L2: (Run 800m/Row 1k/Run 800m) L1: (Run 600m/Row 1k/Run 400m) *No time
Friday 11.02.2018
Don’t forget to drop off your extra Halloween Candy! You have until November 5th to do so. A. Max Rep Strict Pull-Ups Rest 3:00-4:00 before
Thursday 11.01.2018
A. Banded Deadlift 8 x 2 @ 70% of last Monday Perform set every 60 seconds. NOT touch and go Build to metcon weight in 3
Wednesday 10.31.2018
A. Skill Work Set Up + Review Options Ideas: Light Olympic Work Gymnastic Static Holds Gymnastics Movement Cyclical Work: i.e. row, run, bike Double Unders
Tuesday 10.30.2018
A. As Many Rounds as Possible in Ten Minutes of: 200 Meter Run 15 Shoulder to Overhead (115/75) 15 Box Jumps with Step Down (24/20)
Monday 10.29.2018
A. 1 1/4 Front Squat: 3 Rep Max. Rest 2:00 minutes 1 1/4 Front Squat DEMO Beginner: Front Squat work up to a moderate set of
Saturday 10.27.2018
Join us for a workout in the Park at 9:00am Saturday! Friends and family welcome to join us. The park is located less than .25
Friday 10.26.2018
Order your baseball T-shirts today!! Link to order is HERE A. Push Jerk: 15 Minutes to build to a moderate single or work technique Rest 90s-2:00
Thursday 10.25.2018
A. Overhead Squat: 5 x 4, adding weight each set. Rest 90s Prepare for the Metcon x 5 minutes: Set-up KBs for Front Rack Carries and
Wednesday 10.24.2018
A. Banded Deadlift: 10 x 2 @65% of Last Monday + Band Tension. Every :60 seconds Reset on each rep, not done touch n go Beginner:
Tuesday 10.23.2018
A. Pull Up Training Week 3: 4 Rounds of: 8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at
Monday 10.22.2018
A. Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 minutes Build to a heavy set of 2-2-2 Back Squat Cluster DEMO Warm Up:
Saturday 10.20.2018
A. In teams of 2 As Many Rounds as Possible in Twenty Minutes of: 20 Dumbbell Man Makers (50/30) 800 meter Run *One person works
Friday 10.19.2018
Reminder! Pre-order your new CFSC baseball tshirts today! Only $29 and come in 5 different colors! To place an order visit HERE A. Close Grip
Thursday 10.18.2018
A. Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every :60 seconds Reset on each rep, not done touch n go
Wednesday 10.17.2018
A. Touch n Go Muscle Snatch/Power Snatch: 3 x 6-8. Rest :60 seconds *Between sets make sure your medballs, rowers, and jump ropes are good
Tuesday 10.16.2018
A. Pull Up Training Week 2: Four Rounds of: 8-10 Wide Pronated Grip Inverted Rows 6-8 Dumbbell Hammer Curls (heavy) Rest :90 seconds-2:00 minutes between
Monday 10.15.2018
A. Banded Conventional Deadlift: 1 Rep Max. Rest 2:00-3:00 minutes Beginner: 5 x 5, no band. Reset on each rep working on perfect technique. Add
Saturday 10.13.2018
Join us tomorrow at 8am for the 5th annual Smyrna Firetuck Pull benefiting the Smyrna Public Safety Foundation! Action starts at 8am tomorrow and it
Friday 10.12.2018
A. Push Press: Build to a 2 Rep Max. Rest :90 seconds -Reset on each rep B. “Roundabout” For Total Time: 21 Shoulder to Overhead
Thursday 10.11.2018
A. Every Minute on the Minute for Six Minutes: 3 Front BoSquats @70%, every :60 seconds MetCon Warm Up 3 Rounds AT GAME SPEED: 3
Wednesday 10.10.2018
A. Skill Work Set-up + Review Options: Ideas: Light Olympic Work Gymnastics Static Holds Gymnastics Movements Cyclical Work ie. row, run, bike Double Unders Body
Tuesday 10.09.2018
A. Pull Up Training Week One Four Rounds Of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest :90 seconds-2:00 minutes between rounds Rx+: *Perform 5
Monday 10.08.2018
A. Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a
Saturday 10.06.2018
Join us next Saturday October 13th for a fun Fire Truck Pull! The event will be AT OUR GYM! Only $12.50 per person to get
Friday 10.05.2018
A. Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb. This work should not take away from
Thursday 10.04.2018
A. Every Minute on the Minute for Eight Minutes of: 3 Front Squats @65% of Last Monday 2 Rep Max Touch n Go Power Clean:
Wednesday 10.03.2018
A. Three Rounds of: :10 seconds L-Sit Hold :20 seconds Hand Stand Walk or Hold :30 seconds Alternating Pistol Practice Rest :60 seconds B. As
Tuesday 10.02.2018
A. Ring Dips or Bar Dips: 3 x 10. Rest :60 seconds -partner assisted or band assisted Seated Banded Lat Pulldowns: 3 x 20. Rest :60
Monday 10.01.2018
A. Overhead Squat: Build to a heavy set of 3 or 3 Rep Max. Rest :90 sec-2:00 minutes Beginner: Use an empty bar or PVC