Workout, Happening, and Updates at CROSSFIT SOUTH COBB

              A. Push Press 3-3-3.  Increase weight after each set.  NO jerks…1 dip only     B. Complete as

                      Complete as many rounds as possible in twenty minutes of:   10 Box Jumps

                      A. Front Squat 2-2-2-2.  Increase weight each set while working up to a heavy

                              Saturday Schedule:   9AM WOD   10AM Barbell Club ONLY

                    A. Overhead Squat 3-3-3-3.  Work as heavy as form will allow        

                        A. 8 rounds of Tabata Rows.  (20 seconds on, 10 seconds off).  Total

                            2013 Winter Paleo Challenge Benchmark WOD     A. 15 minutes

                            A. Complete 3 rounds of 12 STRICT ring dips    

                      A. Deadlift 3-3-3-3.  Work as heavy as form will allow       B.

  “Bone For Tuna”   Six rounds for time of: 6 Hang Power Cleans (135/95) 8 Burpee Box Jumps (24/20) 12 Kettlebell Overhead Walking Lunges

                    A. Back Squat 2-2-2.  All working sets should be 90% of your 1 rep max

  A.  Weighted Pull-ups 3-3-3-3   B.  For time: 30 Wallball Shots 30 Pull-ups 30 Overhead Walking Lunges (45/25) 30 Kettlebell Swings (53/35) 30 Sit-ups

Who’s got the best caption for this one?? A. 8 minute time cap: Row 500 meter buy-in. In remaining time complete as many rounds as

  A. Work up to a heavy 1 rep for squat clean. Ideally 95% of your 1 rep max   B. Three rounds for time

Visit the “Grassfed Beef Ordering Center located at the left of this web page if you’re interested in participating in Riverview Farms’ grassfed beef program!

  A. Front Squat 3-3-3   B. Three rounds for time of: 400 meter run 30 Sit-ups 30 Double Unders Bear Crawl 100 feet (down

  A. 3 sets of 10 Dumbbell strict presses. Go as heavy as possible.   B. Complete as many rounds as possible in 15 minutes

  1. 15 minutes to find your 3 rep max for Thrusters. No squat-and-jerks…. Must complete all 3 before dropping the bar or resting it

  Five rounds for time of: 10 Box Jumps (24/20) 10 Push Presses (95/65) Run 200 meters 10 Push-ups (Chest to floor)   Rx+ Use

  A. Overhead Squat 3-3-3   B. Three rounds for time of: 30 Double Unders 20 Kettlebell Swings (53/35) 10 Toes to Bar 5 Overhead

Check out Paleo on the Go. They deliver paleo style food to your DOOR STEP and they do it a la carte style! That means

  A. Hang Power Clean 3-3-3. 6 sets minimum   B. “Bone For Tuna” Six rounds for time of: 6 Hang Power Cleans (135/95) 8

  A. 3 sets of 15 reps of GHD Sit-ups   B. “Helen” Three rounds for time of: 400 meter run 21 Kettlebell Swings (53/35)

  A. Work up to a heavy 1 rep for Split Jerk. Emphasize form over maximum weight. 6 sets minimum   B. For time: 8

  A. Complete 3 sets of 10 STRICT ring dips. Scale as necessary if you can’t complete an unassisted ring dip   B. “Cat Burglar”

An awesome showing by all 4 teams who competed in this weekend’s East vs West competition! Thank you even more to all our CFSC volunteers

  Gym will be closed for the East vs West competition on Saturday 9/29/12. Feel free to come out and support your fellow members as

Congratulations to Lenny (not pictured) as he welcomed his second child to the family! 9 pounds and 21 inches. Both Mom and baby are doing