Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  1. Power Snatch 1-1-1-1-1   2. 5 rounds for time of: 10 Deadlifts 10 Hang Power Cleans 10 Box Step ups with Barbell, 20″

  “Cindy” Complete as many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Air Squats Rx+ Wear a 20lb vest *

  Row for as many meters as possible while taking only 30 strokes on the rower. Rest 2-3 minutes between sets. Complete 5 sets total.

  “Billy Bad Ass” For time: 100 Double Unders 90 Lunge steps 80 Sit-ups 70 Good Mornings (45/33) 60 Box Jumps (24/20) 50 Kettlebell Swings

1. Bench Press 3-3-3-3-3   2. Complete as many rounds as possible in 15 minutes of: Run 200 meters 15 Plyo Pushups on 45lb plate

  Thanks to our friends at CrossFit Smyrna for putting together this awesome workout to commemorate 236 years of the United States Marine Corps this

A reminder that a lower weight is not always the goal! As you can see in this picture

  “Barbara” 5 rounds for time of: 20 Pullups 30 Pushups 40 Situps 50 Air Squats Rest precisely 3 minutes between rounds.  

The new CrossFit South Cobb hoodie is now on sale! Cost is $35 and the sizes are unisex. Email Miles if you’d like one!  

  Shannon Ford, 35, of Miami, was Miss Florida USA in 2002 and a Dolphins cheerleader in 2001. For time: Run 1600 meters 21 Push-Presses

Who needs double unders when you got these!!   1. Deadlift 3-3-3-3-3   2. “Cat Burglar” 9-15-21 reps of: Deadlifts (225/155) Sandbag step-ups with 50lb

Join us today for a workout/fundraiser benefitting the family of Ana and Lupe. Don’t forget to bring your donations to the gym! Every little bit

Complete as many rounds as possible in 20 minutes of: 200 Meter Sprint 10 Ring Rows 10 Overhead Box Steps (25/10) 10 Situps Rx+ Supine

Don’t forget THIS Saturday is CFSC’s own workout for a cause. We will be accepting donations for the family in need on Saturday. If you

  “Death by 10 Meters” At the top of the first minute, sprint 10 meters, then rest the remainder of the minute. At the top

  5 rounds for time of: 10 Kettlebell Swings (53/35) 10 Pull-ups 20 Lunge Steps 20 Double Unders Row 500 meters once during the WOD

Awesome showing during Saturday’s Halloween WOD!! We have another great event planned this coming Saturday…check your email and the ‘Upcoming Events’ for more details!  

  Happy Halloween! Join us Saturday from 9am to 12pm for our annual Halloween WOD and Paleo potluck!! For time: (While holding a pumpkin the

  “Death by Squat Cleans”   With a continously running clock, do 1 squat clean the first minute. Do 2 squat cleans the second minute,

  “Box Jump Annie” 50-40-30-20-10 reps of: Box Jumps (24/20) Sit-ups   Extra Credit: 200 meter walking lunge  

  1. Overhead Squat 3-3-3-3-3 reps   2. Complete as many rounds as possible in 15 minutes of:   7 Hang Power Snatches (95/65) 7

Join us THIS Saturday for our bring-your-own pumpkin Halloween WOD and potluck! WOD will be during all 3 Saturday classes: 9am, 10am, 11am   10-9-8-7-6-5-4-3-2-1

  1. Shoulder Press 3-3-3-3-3 reps     2. “Handstand Helen” 3 rounds for time of: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Handstand

Ladies WOD October continues today with Jackie! “Jackie” For time: 1000 meter row 50 thrusters (45/33) 30 pullups  

1. Bench Press 1-1-1-1-1 reps   2. For time: 100 Burpee Box Jumps, 20″ box  

  5 rounds for time of: 400 Meter Run 20 Hang Power Cleans (95/65) 20 Sit-ups  

  1. Deadlift 5-5-5-5-5 reps   2. Complete as many rounds as possible in 12 minutes of: 15 Kettlebell Swings (53/35) 10 Burpees 5 Strict

6 AM crew getting ready for squats!   For time: 400 Meter run 30 Pull-ups 400 Meter run 40 Push-ups (Games style) 400 Meter run

1. Back Squat 3-3-3-3-3 reps   2. 3 rounds for time of: 20 Thrusters (75/55) 75 Double Unders  

  Girl WOD Saturday continues today as we meet Kelly! “Kelly” 5 rounds for time of: 400 meter run 30 Box Jumps (24/20) 30 Wallball