Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A.  Rear Foot Elevated Split Squats (5 by 6 each leg) B.  10 Minute AMRAP 10 Wallballs 10 Burpees C.  Please RSVP via MindBody for

There’s still time to sign up for the In-House Team Event this Saturday from 9am to 11am. Email [email protected] if you’re interested! A.  5 x

A.  10 Minutes Every Minute on the Minute preform Push-Ups (you pick the number) B.  5 Rounds for Time 10 Shoulder to Overhead 15 Goblet

A. Hip Extension 3 x 10 to 15 reps B.  7 Minute AMRAP 10 Jumping Lunges 15 Sit Ups Rest 3 Minutes then 7 Minute

A.  “Nancy” 5 Rounds for Time 400 Meter Run 15 Overhead Squats 95/65 B.  15 min mobility

A.  Hang clean (squat or power) 5×2 B.  For Time 21-15-9 Deadlifts Box Jumps C.  Please RSVP via MindBody for Rowing Fundamentals meets at 6:30pm

A.  Every Minute on the Minute for 10 Minutes Pull Ups (you pick the number) B.  6 Rounds for Time 1 Minute Max Calorie Row

A.  Shoulder Press 5-5-5-5-5 B.  3 Rounds for Time 400 Meter Run 30 Air Squats 25 Push Ups C.  Sign up for Dr. Kristin’s Sports

A.  Barbell Good Mornings 5X5 B.  Teams of 2 complete the following: 20 Min AMRAP: 10 Deadlifts 10 Burpees Over the Bar 10 Kettlebell Swings

Join us this Saturday, October 24th at 10 am for the 2015 Cookies and Kilos Fall Open Weightlifting Meet   ** No classes today, but

A.  Diane 21-15-9 Deadlifts 225/185 Handstand Push Ups B.  German Sit Ups 3 by 15

A.  Rack Jerks 3-3-3-3 B.  4 Rounds 400 meter Sprint 1 to 1 Rest C.  Please RSVP via MindBody for Rowing Fundamentals meets at 6:30pm

A.  Hang Snatch (power or full) 5 by 2 B.  10 min AMRAP 20 Double Unders 10 Toes to Bar 40 Meter Bear Crawl  

A.  Rope Climb 10 mins of practice B.  5 rounds 200 meter Run 20 Sit Ups 20 Jumping Lunges 8 Pull Ups C.  Sign up

A.  Front Squat 6-6-6-6 B.  For Time: 21-18-15-12-9-6-3 Kettlebell Swings Thrusters  C.  Please RSVP via MindBody for Barbell Club!  Monday barbell will now only be

A.   Helen 3 rounds for time 400 meter Run 21 Kettlebell Swings 53/35 12 Pull Ups B.  3 x 15 GHD sit ups  

A.  Front Rack Barbell Lunges 3 by 10 As Heavy As Possible B.  5 Rounds for Time 5 Burpee Box Jumps 15 Overhead Squats 200

A.  Floor Press 5 by 5 B.  15 Min AMRAP 5 Push Ups 10 Air Squats 15 Sit Ups

Happy Birthday Coach Miles!!!! A.  Bent Over Rows 6-6-6-6-6-6 B. 6 rounds for time: 6 Hang Power Cleans 6 Push Presses 6 Burpees Over Bar

A.  Overhead Squats 5 x 3 B.  3 rounds for time 400 meter Run 20 Kettlebell Swings 20 Overhead Walking Lunges C.  Please RSVP via

A.  Cindy 20 Minutes AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats B.  Hip Extensions 3 set of Max Effort    

A.  Strict Toes to Bar 3 x 10 B.  3 Rounds for Time: 400 meter Run 15 Burpees 30 Sit Ups C.  Please RSVP via

A.  Power Snatch 5 x 2 B.  20 Minutes, Every Minute on the Minute Odd: 10 Calorie Row Even: 40 meter Farmers Carry

A.  Back Squat 5-5-5-5-5 B.  800 meter Run then 21-15-9 Pull Ups Goblet Squats C.  Sign up for Dr. Kristin’s Sports Chiropractic care at the

A.  Deadlift 6X3 B.  4 Rounds 1 Minute Max Burpess 1 Minute Max Box Jump 1 Minute Max kettlebell SDHP 1 Minute Rest C.  Please

Teams of 2 for time: 100 Thrusters. Every minute on the minute each teammate complete 5 Burpees.  Once completed, 8 X 200 meter sandbag run. 

A.  3 sets of max effort GHD Sit Ups B.  For Time 10-9-8-7-6-5-4-3-2-1 Goblet Squat Back Extensions Jumping Lunges