Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Power Clean + Jerk (2+1) 6 Working Sets B. For Time: 1-2-3-4-5-6-7-8-9-10 Burpees Sit-Ups with Med Ball Power Clean (155/100) C. Sign up for

Happy Birthday Jonathan!! A. Front Squat 1-1-1-1-1-1 *set a new PR if possible. (15 minute time cap) B. Teams of 2 or 3 As Many

A. Close Grip Bench Press 4×6 Hollow Holds 4x:45 (Super Set) B. Seven Rounds for Time: 7 Push Up (Hand Release) 7 Sumo Deadlift High

A. Mobility (Coaches choice) B. Muscle up progressions False grip technique Turnover Dips C. Nasty Girls 3 rounds 50 air squats 7 Muscle UPS 10

A. Row 2,000 meters Time Trial B. As Many Rounds as Possible in Fourteen Minutes: 15 Box Jumps 10 Russian Kettlebell Swings (70/53) 200meter Sprint

A.  Front Squat 3-3-3-3-3 B.  “CrossFit Open 16.5” 21-18-15-12-9-6-3 Thrusters (95/65) Bar Facing Burpees C. Sign up for Dr. Kristin’s Sports Chiropractic care at the

A. “Diane” 21-15-9 Deadlifts (225/155) HSPU B. 400 meter farmer carry w/ single kettlebell (70/44) C. 3 x 1:00 Plank Holds Barbell Club: Pause Clean

A.  For Time: 50 Wall Balls (20/14) 30 Toes to Bar 20 Burpee Box Jump Over (24/20) 30 Toes to Bar 50 Wall Balls (20/14)

A. Snatch Complex Snatch Deadlift, Hang Power Snatch, Overhead Squat 1+2+2 Take 15 Minutes to Work up to a heavy weight. B. For Time: 30

A. Front Squat 5-5-5-5 B. For Time: 28 Bar Facing Burpees 7 Rope Climbs 21 Thrusters (135/95) C. Email Miles to sign up for Chili

A. For time: 200 meter Run 50 Deadlifts (185/135) 200 meter Run 40/30 Ring Dips 200 Meter Run 30 Alternating Dumbbell Snatches (50/35) 200 Meter

A.  Push Press 1-1-1-1-1 B.  Two Rounds for Time: 63 Squats 42 Calorie Row 21 Push Press (135/95) C.  Barbell Club: Snatch 2 position (

Saturday February 2nd is our Chili Cook-Off. Cash prize to the winner!!  Kids and family friendly event, bring everyone!  To sign up to bring chili

A.  Bent Over Barbell Rows 6×6 B.  “D.T.” 5 Rounds for Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (155/105)

** Yes we will be OPEN Thursday but please use caution when driving if you choose to come **   A.  Hang Power Snatch 3-3-3-3-3

4:30pm Class OPEN this evening.  (As of 1:30pm) A. Front squat 8-8-8-8 Aim for 75% on last set B. 14:00 AMRAP 20 Double Unders (9

A.  Every Minute of the Minute for Twelve Minutes of: Odd: 12 Russian Kettlebell Swings (70/53) Even: 7 Handstand Push-Ups (Scale to Pike handstand Push-Ups

Our newest class offering starts Thursday at 3:30pm! Back to Basics focuses on fundamental movement patterns to help athletes start moving better recover from injury,

A. Muscle Up Progressions Transitions on Rings Assisted Ring Dips Jumping Bar Muscle Ups B. Ten Rounds for Time 2 Muscle Ups (rings or bar)

A. Hang Power Clean + Hang Squat Clean (1+1) 6 Working Sets B. Four Rounds for Time: Row 800 meters 10 Hang Squat Cleans (155/105)

A. Push Press 4-4-4-4-4 B. Every Minute on the Minute for Eighteen Minutes of: Minute 1: 6 Deadlifts Minute 2: 10 Box Jumps Minute 3:

A. Front Squat 3×10 Aim for 70% B. Three Rounds for Time: 20 V Ups 10 Ring Push Ups with Feet on Plate 400 Meter

A. In teams of Two or Three: 7 Rounds for Time: 20 Wallball Shots (20/24) 30 Kettlebell Swings (53/35) 15 Pull Ups 30 Calorie Row

A. Push Press 6-6-6-6-6 B. Ten Rounds for Time: 5 GHD Sit Ups 20 meter Bear Crawl 15 Air Squats 20 meter Broad Jump

A. Front Squat 4×15 B. “Helen” Three Rounds for Time: 400 meter Run or Row 21 Kettlebell Swings (53/35) 12 Pull Ups C. Barbell Club