Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Congrats on joining the nutrition team Tracey!!   Amrap in 30 Teams of 3   1200m Row 30 Thrusters (95/65) 30 burpees over rower *

Help us welcome Lauren Cicinell, RD to the Nutrition Coaches Staff!! She is excited to meet and work with you all!   EMOM 25: MINUTE

1) Paused Front Squat: 5 x 2 @85%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 85%

Gymnastics Static Holds x Accumulate 30-60s each – L-Sit – Hollow Hold – Ring Support – Chest Facing Wall Handstand *Choose 2 of the 4

1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 – Beginner: Work on

Join us January 21st for our 2019 Nutrition Challenge!! Lots of Fun prizes and customized meal plans for 6 weeks. To sign up for your

1) Paused Front Squat: 5 x 3 @80%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 80%

1a) 200 foot assymetrical farmer carry (As heavy as form allows) 1b) 7 High Box Jumps (30/24) rest 90 seconds between sets. 4 rounds total

Happy New Year! We are open for 10am and 11am classes only today.   1a) Medium Grip Floor Press: 5 x 5, adding weight each

NO 6:30pm or 7:30pm classes today! Happy New Years Eve!   ”2018” With a partner and the running clock: 0:00-8:00 Max Thruster from a Rack.

5 Rounds with a partner: 60s of Max Rep Wallballs (20, 14) 60s of Max Rep KBS (53, 35) 60s of Max Reps Curtis P’s

Save the date! Kick off 2019 with our Nutrition Challenge starting January 21st!   Max Burpees in 60s Then, 10 Minutes of ”GOAT” work on

Merry Christmas! We are open for 10:00am and 11:00am classes today only.   With a running clock with a partner with one athlete completing a

Reminder: we are open for 9:00am and 10:00am classes only!   Metcon Prep: 1a) Deadlift: 3 x 3, adding weight each set. Rest 30s. 1b)

”12 Days of CrossFit”, performed with a partner * Each of you will STILL do the entire workout, just share equipment. 1 works while 1

1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. – Rest longer as the weight gets heavier. – Beginner: 5

1) Wide Stance Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s. 2) Metcon Prep: Set up barbells, DBs ”Open WOD 18.2” In

Christmas Hours at the gym are posted above!   Flight simulator. 15 min time cap 5-10-15-20- 25-30-35-40-45-50-45-40…15-10-5 Unbroken Double Unders.   Beginners work on double

EMOM 8: Minutes 0:00-4:00: 2 Jerks @75% Minutes 5:00-8:00: 2 Jerks @80%   For time: 30-20-10 Alt. DB Snatch (50, 35) Pull-ups Calorie Bike 12:00

1) Front Squat: 1RM. Rest 2:00 – Beginner: 5 x 5, adding weight if form permits. 2) Set-up for Metcon   EMOM 20: MINUTE 1:

1) Assymetrical Farmer Carry 100 meters each side. 2 rounds total   2) For time with a partner: 42-30-18 Bent-Over Rows (95, 65) Hang Power

1) Metcon Prep 4 rounds of: 8 Wallballs 6 Cleans 4 T2B *For those that plan on making it to the Muscle-ups add 1-2 Ring

Don’t forget to sign your kids up for winter break Kids Camp!! Jan 2nd – Jan 4th! For more information visit HERE 1) Wide Stance

Handstand Walk Progressions x 10 Minutes. *Coaches choose your favorite progressions. Here are some suggestions Progressions #1: Handstand Walk to the wall from about 3-4

Please use extra caution coming to the gym Tuesday morning! 1) EMOM 10: Minutes 0:00-5:00: 2 Jerks @70% Minutes 6:00-10:00: 2 Jerks @75% 2) Not

In 30 minutes in teams of 2 complete: 150 Wallballs (20, 14) 150 Burpees *This workout can be done however needed ie. split into rounds.