Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  A. Find your new 1 rep max for Back Squat. Set a new PR! Full depth is the only way!!   B. Complete as

Some of our crew having a great time at the Jonquil Jog 5K this weekend. Looking good!   A. Romanian Deadlift 5 x 5. Make

  A. Work up to a Max weight for barbell lunges. Alternate legs for 5 reps each leg.   B. For time:   800 meter

  A. Overhead Squat 5-5-3-3-3   B. Complete as many rounds as possible in fifteen minutes of:   5 Burpees 10 Pullups 15 Box Jumps

  A. Sign up for Rowing Fundamentals with Dustin and Kelsey. We have 7 spots open! To enroll, click HERE   B. Back Squat 4

Make plans on Saturday April 26th to attend our Core Stability Workshop put on by Dr Kristin Dominguez of Chiropractic Healthcare of Buckhead! You can

A. 3 x 10 barbell steps on 20″ box. Go as heavy as your form will allow   B. Five rounds for time of:  

  A. Front Squat 5-5-3-3-2-1-1-1   B. “Helen”   Three rounds for time of:   400 meter run 21 Kettlebell Swings (53/35) 12 Pullups  

  A. “Fight Gone Bad!”   Three rounds of:   Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box

Progenex More Muscle now comes in Strawberry flavor! Let Miles know if you’re interested!   A. Mobility work. Coaches choice   B. “Passion”   Complete

  We still have 4 slots left in Rowing Fundaments with Dustin on Thursday at 5:30pm. To enroll visit this link: HERE   A. Back

  A. Find your 1 rep max for Deadlift   B. For time:   50 Double Unders 5 Rope Climbs 40 Double Unders 4 Rope

  A. Push Press 5-5-4-3-2-2. NO Jerks     B. Complete as many reps as possible in fifteen minutes of:   Hang Squat Clean Thrusters

  A. Front Squat 5 x 2 @ 90%   B. “Cactus Jack”   Complete as many rounds as possible in fifteen minutes of:  

  Starting today we will be selling Kill Cliff recovery drink on a trial basis!  If you like it, we will keep it in stock

Make plans on Saturday April 26th to attend our Core Stability Workshop put on by Dr Kristin Dominguez of Chiropractic Healthcare of Buckhead! You can

  A. 2 rep max for hand squat clean. Bar may not hit floor between reps   B. For time:   800 meter run buy-in,

  A. 3 sets of 15 GHD Sit-ups   B. Five rounds for time:   250 meter row 10 Wallball Shots (20/14) 15 Kettlebell Swings

  A. Deadlift 8-6-5-5-5   B. Three rounds for time of:   400 meter run 20 Box Jumps (24/20) 20 Push-ups   C. Dr Kristin

  CFSC girls having a blast before Saturday’s ROC Race at Turner Field!   A. Full Snatch 5 x 3 @ 70%   B. “Fran”

  A. 800m Indian Run   B. Team WOD:   Teams of 4 complete the following:   As many rounds as possible in 20 min:

Great showing for Rowing Fundamentals on Thursday!   A. Back Squat 5 x 3 @ 80%   B. Tabata Air Squats, 8 rounds Rest 1

  A. Complete the complex as heavy as form will allow:   1 Squat Clean + 1 Front Squat + 1 Jerk   B. For

Humble beginnings! 1 of CFSC’s first competitions back in 2010.   A. Run 800 meters as fast as possible for 3 rounds. Rest 2 minutes

  A. 3 sets of 10 STRICT Toes to Bar. No kipping.   B. “Small Potatoes”   30-20-10 reps of:   Dumbbell Thrusters (35/25) Burpees

  A. Deadlift 6-6-4-3-3     B. “Snoopy Snow Cone Machine”   Complete as many rounds as possible in fourteen minutes of:   3 Hang

  A. Reverse Tabata Airdyne sprints. 8 rounds   B. 7 minute AMRAP:   7 Deadlifts (225/125) 7 Box Jumps (24/20)   C. 5 minute

  A. Mobility work. Coaches’ choice   B. CrossFit Games Open 14.5   21-18-15-12-9-6-3 reps for time of:   Thrusters (95/65) Bar-facing Burpees   C.

  A. Make plans to be at the gym Friday night at 7pm for the CrossFit Open finale and after party! Bring your favorite adult

  A. 3 sets of 15 GHD hip extensions   B. Three rounds for time of:   500 meter row 10 Pull-ups 15 Kettlebell Swings