Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Reminder: Gym will close early today at 7:00pm for the Fall Social at Marlows Tavern in Vinings. For address info, visit our ‘Upcoming Events’ tab…see

Strength Back Squat 3-3-3 reps   WOD “Fran” 21-15-9 reps of: Thrusters (95/65) Pull-ups   Check out this demo of “Fran” Josh and Annie at

Looking for a multi-purpose shoe that’s great for CrossFit? Check out the Inov-8 Lite 230. Sturdy enough for running and squats, yet they’re light enough

Strength Bench Press 3-3-3 reps   WOD 5 rounds for time of: 25 Double Unders 20 Wall Balls (20/14) 15 Push Ups Rx+ = Complete

  Happy Make-up day! Make up any of the past 4 WOD’s you missed this week.    

Strength Deadlift 3-3-3 reps   WOD “Jeff’s surprise” will be listed in the whiteboard *Remember, 9am – 12pm hours on Friday!  

  Happy Thanksgiving everyone!! We just wanted to tell you how thankful we are to have met each and every one of you. Enjoy your

Strength Shoulder Press 3-3-3 reps   WOD Complete as many rounds as possible in 20 minutes of: 50 Mountain Climbers (1 rep per leg) 8

  3 rounds for time of: Run 800 meters 30 Box Jumps @ 20″ 30 Double Unders   Rest precisely 3 minutes between rounds. Your

Strength Back Squat 5-5-5 reps   WOD 7 rounds for time of: 9 Burpee-pullups (Use lowered rings if you can’t reach pullup bar) 9 Knees

A fine-looking grassfed cow as drawn by the artist known as Bonnie…don’t forget to order your share of the cow!!   Make up any of

Dustin, Aaron, Greg, and Rebecca square off during this week’s “Death by 10 meters”   Strength Bench Press 5-5-5 reps   WOD “Tabata Something Else”

  5 rounds for time of: 5 Squat Cleans (95/65) 10 Burpees 15 Box Jumps (24/20) 20 meter overhead barbell carry (95/65)  

Check out Dustin getting his very first muscle-up yesterday!!   Strength Deadlift 5-5-5 reps   WOD 25-15-10 reps of: Deadlifts (185/135) Ring Dips Row (Calories)

  “Death by 10 meters” With a continuously running clock, sprint ten meters the first minute, 20 meters (down and back) the second, thirty the

Strength Shoulder Press 5-5-5 reps   WOD 3 rounds for time of: 30 Kettlebell Swings (53/35) 25 Wallballs (20/14) 20 Pullups   For a Demo

  Make up any of the past 5 WOD’s you missed this week.  

  Complete as many rounds as possible in 20 minutes of: 4 Muscle-Ups (Use Ring dips and Pullups to scale) 8 Box Steps with 45lb

  “Not That Brutal, Part II” Row 500 meters, then 21-15-9 reps of: Box Jumps (24/20) Kettlebell Swings (70/44) Push ups GHD Sit-ups Then, Row

Ernie, Chris, and Kayla battling through Monday’s “Ichiban”   “Nancy” 5 rounds for time of: 400 meter run 15 Overhead Squats (95/65)   After-party: 2

Who doesn’t love lunges??   “D.T.” 5 rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks *Rx’d for Men/Women is 155/100

Thanks to everyone who made it out on a brisky Saturday morning at the Marietta Square for our outdoor workout with lululemon!!     “Ichiban”

  Make up any of the past 5 WODs you missed from this week OR join us and lululemon Marietta for an outdoor CrossFit workout

Highlights from the Iron Curtain 2010 competition at CrossFit Evolution in Orlando, FL. Do YOU have your muscle-up yet??   Strength Back Squat 5-3-1-1-1 reps

Bonnie Kelly is this month’s featured athlete! Check out her profile below..   10 rounds of: 100 meter sprints Rest 1 minute between sets  

Rebecca, Jessica, & Kayla     Strength Bench Press 5-3-1-1-1 reps   WOD 3 rounds for time of: 400 meter run 30 box jumps (24/20)

Cathy     Complete as many rounds as possible in 20 minutes of: 10 Single-arm snatches (Left) (40/25) 10 Single-arm snatches (Right) (40/25) 15 Sit-ups

Why we avoid grains… Strength Deadlift 5-3-1-1-1 reps   WOD 7 rounds for time of: 10 Wallballs 10 Pullups  

Goooo Dawgs!!!   Make up any of the past 5 WODS from this past week.  

Strength Shoulder Press 5-3-1-1-1 reps   WOD 3 rounds for time of: 50 Double Unders 15 Sumo Deadlift Highpulls (75/55) 15 Push Presses (75/55) 15