Workout, Happening, and Updates at CROSSFIT SOUTH COBB

* Chili cook off and goal sharing party Saturday 1pm-4pm * Olympic lifting barbell club now adds a 2nd day per week starting Saturday!  

* Exciting news!! Olympic lifting barbell club has added a second day and will meet each Saturday for 90 minute sessions at 9:00am and 10:30am!

  * Chili cook off and goal sharing party next Saturday!   “Grindy”   10 Clean and Jerks (135/95) 5 Rounds of Cindy 10 Clean

  A. Back Squat 5 x 3 @ 80%   B. 21-15-9 reps of :   Hang Squat Cleans (155/105) Toes to Bar Calorie row

  A. Muscle-up progressions. Experienced members perform 10 ring muscle ups.   B. Complete as many rounds as possible in fifteen minutes of:   7

* Chili cook-off and goal sharing party – Jan 18th * Winter Paleo challenge begins – Jan 22nd   A. Shoulder Press 1 rep max

  * Chili cook-off and goal sharing party – Jan 18th * Winter Paleo challenge begins – Jan 22nd   A. Find your new 1

  A. January 18th – 1st annual chili potluck/cook-off/party at the gym. More details to come!   B. Find your 10 step max for OVERHEAD

  A. Shoulder Press 2-2-2-2-2   B. Three rounds for time of:   30 Wallball Shots (20/14) 20 Kettlebell Sumo Deadlifts (53/35) 40 Meter bear

Hope everyone had a safe and fun New Years! We are back to NORMAL schedule for the remainder of the week. Paleo challenge will begin

  Happy New Year!! We are open today for 10:30AM class only   10-9-8-7-6-5-4-3-2-1 reps of:   Deadlifts Hang Power Cleans Lunge Steps with Barbell

  A. 6:30PM and 7:30PM classes are CANCELLED today. We will be open New Years Day for 10:30am class only!   B. 3 sets of

New Years schedule for this week is located HERE   A. Overhead Squat 3 rep max. Take 15 minutes   B. Complete as many rounds

  A. 8 minute AMRAP   8 Dumbbell Thrusters (35/25) 8 Pull-ups   B. 8 minute AMRAP (After 3 minute rest)   8 Box Jumps

Friday schedule: 10am, 11am, 4:30pm, and 5:30pm Only.   A. 2 Hang Power Snatches + 1 Overhead Squat. Work up to a tough weight for

Thursday schedule: 10am, 11am, 4:30pm, and 5:30pm only   A. Deadlift 3-3-3-3-3. Make these touch and go   B. “Diane”   21-15-9   Deadlifts (225/155)

  Christmas Eve schedule: 10am, 11am, 4:30pm, 5:30pm ONLY   A. Double Under practice for 15 minutes. Experienced members perform 150 Double Unders during this

Christmas hours at the gym can be found HERE   A. Work up to a tough set of the following complex. Then do it for

  Brought to you by Payton AKA The Pumpkin Princess, this “12 Days of CrossFit” WOD will be done just like the song: 1… 2,1…

Christmas hours at the gym can be found HERE   A. Back squat 5 x 4 @ 75%   B. Three rounds for time of:

  Christmas hours at the gym can be found HERE   A. Shoulder Press 3-3-3-3-3   B. Complete as many rounds as possible in fifteen

  A. “Cannonball”   21-18-15-12-9-6-3 sets of UNBROKEN Kettlebell swings. If you drop the Kettlebell during the middle of a set, you must restart that

  A. Full Snatch 5 x 3 @ 70%   B. Five rounds for time:   200 meter run 5 Power Snatches (135/95) 10 Burpees

  A. Front Squat 4 x 2 @ 90%   B. Complete as many rounds as possible in fifteen minutes of:   5 Deadlifts (225/155)

  Photos from the Holiday Party last week are now up. Check them out HERE   A. 3 power snatches + 3 overhead squats. Aim

  A. Full squat clean 5 x 2 @ 90%   B. “Santa’s Little Helper”   21-15-9 reps of:   Hang Squat Cleans (165/105) V-ups

  A. Tabata Row: 20 seconds of max effort followed by 10 seconds of rest. 8 rounds total. Your total calories rowed after all 8

  A. Deadlift 3-3-3-3 (touch and go)   B. Complete as many rounds as possible in seventeen minutes of:   7 Power Cleans (135/95) 7

  A. Back Squat 5 x 4 @ 70%   B. Three rounds for time:   10 Ring Dips 20 Kettlebell Swings (70/53) 30 Air