Workout, Happening, and Updates at CROSSFIT SOUTH COBB

  Three rounds for time of: Run 800 meters Rest 2 minutes Extra credit: Tabata Situps, 8 rounds  

  In 15 minutes find your 3 rep max for Deadlift, Then complete as many rounds as possible in 12 minutes of: 10 Deadlifts (185/135)

Ernie leads the 7:30pm pack on his way to a gym-best time for Monday’s “Quarantine”…nice work!!   “Fight Gone Bad!” In this workout you move

The 6:30pm Beginners Workshop is ready to get at it!! Welcome guys!   “Annie Goes Rock Climbing” For time: 50 Double Unders 1 Rope Climb

  “Quarantine” 3 rounds for time of: 800 meter run 25 Pushups (Games style) 15 Front Squats (135/95)   Don’t forget, this week starts our

  Make up any of the past 5 WODs from this week.   Don’t forget to keep up with the CrossFit Games this weekend!! www.crossfitgames.com

  Row 500 meters for time. Set a new record! Rest 5 minutes. Then, complete 21-15-9 reps of: GHD Situps Push presses (95/65) Dumbell Hang

This Friday kicks off the 2011 CrossFit Games…the ultimate test of the fittest on Earth! Coverage will be on ESPN 3 and via www.crossfitgames.com. Check

  21-15-9 reps of: Calorie Row Burpees Wallballs (20/14) Ring Dips    

  In 12 minutes, find your maximum height box jump. No running starts allowed.   Then complete as many rounds as possible in 10 minutes

  Ashley MacLaurin will be back at the gym Monday from 4:30pm to close to provide you with a post workout sports massage! I can’t

  Make up any of the past 5 workouts you missed this week.   Ashley MacLaurin is coming back to the gym Monday to perform

  In 10 minutes, find your 1 rep max weighted pullup. If you can’t do a weighted pullup then work on your pullup progressions. Then,

  “Cat Burglar” 9-15-21 reps of: Deadlifts (225/155) Sandbag step-ups with 50lb bag on 24″ box Knees to Elbows 40 meter bear crawl at the

  “Death by 10 meters” 10 meters on the minute. Every minute, add 10 meters.

Teaching CrossFit to the US Army…   “Nadir’s Delight” 5 rounds for time of: 45 Double Unders 25 Push-ups 6 Tire Flips  

Today marks day 1 of the 4 week “I am CrossFit” challenge…the benchmark WOD is below. This will be the workout for the entire gym

Today the gym is closed for the Balanced Bites Paleo Nutrition Seminar. See you Monday and get ready for the “I am CrossFit” challenge!!  

  “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots (20/14) Box jump (24/20) Kettlebell swings (53/35)   Remember, the gym is CLOSED this

There are still some spots left for Saturday’s Paleo Nutrition Seminar! The event will be catered by RSB Catering. Check out their awesome paleo menus

Body Metrics, AKA “The Bod Pod” will be returning to CFSC this Monday July 18th between the hours of 4:30pm and 8:00pm. This is a

  There are still available spots open for this Saturday’s Paleo Nutrition Seminar with Diane from Balanced Bites Nutrition! The gym will be CLOSED this

This pic marks the end of a great day for the Atlanta Affiliate League. CFSC’s “Average Joes” defeated #2 CrossFit Addiction, #3 CrossFit Atlanta, and

Come support team “Average Joes” as they compete in the Atlanta League Playoffs today at CrossFit HD!! Location is 3292 Laventure Drive, Chamblee Ga 30341.

  In 21 minutes complete the following: Run 1 mile, then perform as many hang squat clean thrusters as possible in the remaining time. Men

  In 10 minutes, find your Split Jerk 1 rep max. Then, complete as many rounds as possible in 12 minutes of: 15 Kettlebell Swings

  Complete as many rounds as possible in 20 minutes of: 300 meter row 10 Turkish Getups w/ kettlebell (26/18) 10 Goblet Squats (40/25) 10

Matt’s daughter AKA “CrossFit Baby” practices her pushups and planks on a daily basis. Do you??   5 rounds for time of: 12 Deadlifts 9

Happy 4th of July!! The gym is CLOSED for the holiday so enjoy yourselves and be safe!! Also don’t forget your burpees!   Burpee Day

  Make up day Make up any of the past 5 WODs from this week.   Burpee Day 41