Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  21-15-9 reps of the triplet: Hang Squat Cleans (135/95) Toes to bar Ring Dips  

  Complete as many rounds as possible in 20 minutes of: 25 Box Jumps (24/20) 20 Sit-ups 15 Kettlebell Swings (53/35)   The Tshirts are

What if you could cook fantastic meals similar to the heartwarming comfort dishes your grandma used to make

  1. Max reps of GHD Situps in 1 minute   2. “Helen” 3 rounds for time of: 400 Meter run 21 Kettlebell swings (53/35)

  Labor Day class schedule: 9am, 10am, 11am   WOD: Mike will have a special Labor Day WOD for you…be ready!   15 Delicious Lettuce

  9AM and 11AM class: Makeup day or Team workout (Mike’s choice)   10am class:

  5 rounds for time of: 35 Double Unders 8 Power Cleans (135/95) 12 Pullups You must also row 1000 meters during the WOD at

  Complete as many rounds as possible in 20 minutes of: 10 Single Arm Dumbbell Snatches (30/15) 10 Overhead Walking Lunges (25/15) 10 Wall Ball

  1. 5 rounds of handstand holds for time. Do either against the wall or free-standing (15 minute time limit)   2. Tabata intervals of

  1. Front Squat 3-3-3-3-3 (15 min time limit)   2. 3 rounds for time of: 400 meter run 12 Hang Squat Cleans (95/65) 12

5 rounds for time of: 15 Deadlifts (185/135) 15 Toes to Bar   WOD Demo [wmv] [mov]   Extra credit: 3 rounds of 15 second

Hawkeye, a labrador retriever belonging to Navy SEAL Jon Tumilson lies down in mourning over his owner’s death. Jon Tumilson was one of 30 American

  1. Attempt a 10 meter Zercher walk with as much weight as possible. 15 minute time limit What is a Zercher walk? Click HERE

    Complete as many rounds as possible in 20 minutes of: 10 Sumo Deadlift High Pulls w/ Kettlebell (70/44) 15 Knees to Elbows 20

  3 rounds for time of: 15 Pullups 30 Pushups (Games style) 45 Air Squats   Matt’s Mom Maureen just sent me her pictures from

Jonathan (left) defeats his opponent at the 10 burpee tie-breaker during Saturday’s Survival of the Fittest   1. Power Clean 1-1-1-1-1-1 (15 min time limit)

Guys, don’t forget to order your new tshirt! Email Miles with your size and quantity requests.   Pictures from this weekend’s Survival of the Fittest

  Team workout Saturday. Lauren will have something special cooked up for you guys. Treat her well! Best of luck to all of our CFSC’ers

  1. Clean Pulls 2-2-2-2 (15 minute time limit)   2. Complete as many rounds as possible in 12 minutes of: 40 meter bear crawl

Thursday concludes the “I am CrossFit” Challange. Below is the benchmark WOD that all contestants must complete to be eligible for the top prizes. 1st

  30-20-10 reps of the following: Pullups Good mornings (45/33) Pushups (Games style) Bar hops over PVC Scissor kicks   We will keep the gym

  How’s this for a wedding cake idea??   For time: Run 1600 meters 21 Push Presses (135/95) Run 800 meters 21 Push Presses (135/95)

One day, one workout, one cause. Mark your calendars for Saturday September 17th. The 6th annual Fight Gone Bad fundraiser will take place at the

  Due to popular demand we will be doing another team WOD Saturday! We will run classes beginning at 9am, 10am, and 11am. See you

  Row 1,000 meters for time. Set a new record! Then, 3 rounds for time: 30 Wallballs (20/14) 25 Kettlebell Swings (53/35) 20 Pullups  

  Matt T is featured in this month’s Athlete Profile. Check him out below!!   “Pink Bunny” 4 rounds for time: 25 Back Squats (95/65)

  “Laura” 3 rounds for time of: 400 meter run 30 Box jumps (24/20) 20 Pushups (Games style)   Extra credit: 100 situps for time

  In 15 minutes, find your 1 rep max for Snatch Balance Then complete as many rounds as possible in 10 minutes of: 30 Double

Tired of having no time to cook? Check out this premade lemon-braised chicken, brussels and pecans, and grilled turnips courtesy of RSB Catering. His 2

  Makeup Day. Makeup any of the past 5 WODs you missed. If we have the numbers we can do team WODs again!!