Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Metcon Prep: 3 Rounds of: 5 KBS 4 Hang Squat Snatch (empty bar on round 1, add light weigh round 2, add final work weight

Close Grip Floor Press: 3RM. Rest 2:00 Beginner: 5 x 5, adding weight if form permits.   30-20-10: Bike calories Box jumps (24/20) T2B  

Click HERE to sign up for the CrossFit Open! 1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s. 2)

AMRAP 26 with a partner: 30 Hang Power Cleans (135, 95) 60 Calorie Row 120 Double Unders *One person works. Split as desired. L3: (115,

1) Back Squat: 5RM. Rest 2:00 Beginner: Moderate set of 5 with perfect technique. 2) Touch n Go Deadlift: 3 x 3, building to Metcon

1) Sumo Deadlift against a band: 8 x 3 @75% of Monday, every 60-90s. 2) Metcon Prep of Thrusters + Burpee Box Jump: 3 x

EMOM 30: Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push) Minute 2: 40s of KBS (53, 35) Minute 3: 100 Ft.

Strict Pull-up Clusters, shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00. – Adv: Add weight – Int: Bodyweight – Beginner: 5 x 5 partner

Congrats Daniel for winning the 2019 Chili Cook-off!   1) Sumo Deadlift against a band: 1RM. Rest 2:00 – Take 8-10 sets to progressively build

With a running clock with a partner: 0:00-10:00 AMRAP: 10 Deadlifts (155, 105) 10 Box Jumps w. step down (24, 20) 10 Wallballs (20, 14)

See you tonight at the Chili cook-off! 6:30pm is the time. Help us vote on CFSC’s best tasting chili!   1) Bench Press: 1RM. Rest

Chili cook-off is almost upon us!  Still need 2 more entries to make it official!  Please let us know if you can submit an entry

For time: 10-8-6-4-2 Rx+ Strict HSPU *2 Legless Rope Climbs after each set   Rx: 10-8-6-4-2 Kipping HSPU *2 Rope Climbs after each set w.

Gym is OPEN for normal hours tomorrow. Please use caution and common sense if conditions in your area do not allow for driving. For total

Chili Cook-off is THIS FRIDAY! $20 entry to participate. Cash prize goes to the winner!! To register an entry (or 2), visit HERE 1) Front

Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was

EMOM 12: Minute 1: Double KB OH Carry x 100 Ft. Minute 2: 12/8 Ring or Bar Dips – Band Assisted OR Box Dips Minute

Chili Cook off is next Friday! Only $20 to enter!! To rsvp your entry visit HERE 1) Power Clean + Jerk: 5 x 2 @75-80%

Chili Cook-off coming to CrossFit South Cobb Friday February 1st! Only $20 to enter. Non members welcome to enter as well!   EMOM 30: Minute

1a) HSPU: 5 x 6-8. Rest 45s. – Adv: Strict w. a vest – Int: Strict OR Kipping – Beg: Box Push-up x 5-8 per

Still on the fence about the Nutrition Challenge? Time to let us help you make it happen! $89 gets you 2 body fat/muscle mass tests,

1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s. 2) Alt. DB Curls: 3 x 10 each. Rest 60s. ”Death by Burpees” EMOM

1) Power Clean + Jerk: 6 x 1 (10s) @70-75% of Monday, every 60s. – Beginner: Work on technique with a light load for all

A. Muscle-up progressions: 10 mins working on skill work (false grip pullups, dips, turnover, etc) Rope Climb progressions: 10 mins working on skill work (Up