Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Check out the full story on Garett’s awesome CrossFit transformation by clicking our TESTIMONIALS PAGE!     A. Full snatch 3 x 3 @ 85%

  A. Front Squat 5 x 3 @ 80%   B. “Fran”   21-15-9 Thrusters (95/65) Pullups   Rx+ 135/95 lbs and CTB pullups  

What’s in YOUR shopping cart?   Saturday schedule: * Kids class with Rachel at 9am and 10am * Barbell Club with Will at 10am and

A. Back Squat 5 x 4 @ 75%   B. “El Carpintero”   12 minutes to get as far up the ladder as possible of:

A. Full Snatch 4 x 3 @ 80%   B. Complete as many rounds as possible in ten minutes of:   30 Double Unders 15

A. 3 sets of 10 reps for STRICT ring dips   B. Complete as many rounds as possible in twenty minutes of:   Row 350

Rachel’s 9am Kids class   A. Full Squat Clean 4 x 4 @ 75%     B. 15-12-9 reps of:   Front Squats (165/105) Burpee

Nice job to both CFSC teams during the ‘civil war’ at CrossFit Addiction this weekend! Way to show off them guns!!     A. Deadlift

* Yoga Workshop starts Saturday at 8am with Allison. $15 per person. Sign up here: YOGA CLASS   * Kids class with Rachel meets at

A. Full Snatch 5 x 2 @ 70%   B. Three rounds for time:   5 Power Snatches (135/95) 5 Overhead Squats (135/95) 10 Toes

A. Front Squat 3 x 5 @ 75%   B. “Fitz”   7 minute AMRAP: 10 calories rowed or 15 on airdyne 6 Hang Squat

Congrats to CrossFit South Cobb’s 2 Affiliate League teams who placed first and second respectively in the Northwest region after week 1! Keep it up!

A. Back Squat 4 x 3 @ 70%   B. Three rounds for time:   30 Wallball Shots (20/14) 20 Push-ups 800 meter run  

A. Squat Clean and Jerk (2+1) for 5 working sets. Go as heavy as possible without missing   B. Complete as many rounds as possible

Another huge turnout for the cookout! Thanks to all who made it and congrats to all who got it done during “Murph”!   For time:

See you Friday evening at 6:30pm for the Cookout at the gym! Bring any side item you want and alcohol if you’re drinking any. We

A. Full Squat Clean 4 x 4 @ 70%   B. “Annie”   50-40-30-20-10 reps of   Double Unders (3:1 singles) Sit-ups   C. Becky’s

The beast Lu Xiaojun!   A. Four rounds for time of:   Row 500 meters 100 feet burpee broad jump   B. Barbell Club meets

A. Push Jerk 3 x 2 @ 85%   B. “Mary”   Complete as many rounds as possible in 20 minutes of:   5 Handstand

Happy Memorial Day. In all your activities today please take time to remember its true purpose!   9:30am and 10:30 classes ONLY!   “Loredo”  

My view for the next 3 days. See ya Tueaday!!   “Helen”   Three rounds for time of:   Run 400 meters 21 Kettlebell Swings

A. Back Squat 1 rep max   B. 21-15-9 reps of:   Power Cleans (185/120) Thrusters (135/95)   One bar for BOTH movements. You must

A. Front Squat 4 x 3 @ 70%   B. For time:   30 Burpees 30 Wallball Shots (20/14) 30 Burpees 30 Wallball Shots (20/14)

A. Handstand Walk practice. Practice max effort walks or progressions   B. Five rounds for time of:   3 Rope Climbs 10 Ring Dips 25

  A. Work up to a 1 rep max for full squat clean   B. 10-9-8-7-6-5-4-3-2-1 reps of:   Thrusters (135/95) Calorie row Toes to

Thank you all who came out Saturday to support our fundraiser benefitting Atlanta Pet Rescue…and special thanks to Rachel and Julia for running the ENTIRE

Join us anytime between 10am and 3:00pm for our first annual “DogWOD” benefitting Atlanta Pet Rescue!   $15 minimum donation and ALL proceeds benefit the

A. Push Press 3 x 3 @ 80%   B. For time:   15 Split Jerks (135/95) 150 Double Unders 35 Pullups 150 Double Unders

A. Full snatch plus 2 Hang squat snatches. 2 x 2 @ 80%   B. Complete as many rounds as possible in twenty minutes of:

A. 3 sets of 10 STRICT Toes to Bar   B. Five rounds for time:   15 Burpees over Kettlebell 10 Kettlebell Swings (70/53) Sprint