Workout, Happening, and Updates at CROSSFIT SOUTH COBB

Strength Shoulder Press 5-3-1-1-1 reps *Find your new 1 rep max   WOD 9 – 6 – 3 reps of: Hang Power Cleans (155/105) Knees

Laura, Nadir, and Deanna perform burpee-pullups on the rings during last month’s “G.I. Jane” Strength Back Squat 3-3-3 reps   WOD Row 5,000 meters for

  Make up any of the past 5 WODs or do “Fight Gone Bad” in preparation for next Saturday’s event at the Marine Base!  

Our 2 masters of the rower Dustin and Carter square off in the 1000 meter row during Thursday’s WOD.   Strength Bench Press 3-3-3 reps

  3 rounds for time of: Row 1000 meters 25 Supine Ring Rows 25 GHD Sit-ups 25 Overhead lunges (25/15)    

Aaron is just one of our many military members who uses CrossFit to prepare for his upcoming APFT test!   Strength Deadlift 3-3-3 reps  

Strength Shoulder Press 3-3-3 reps   WOD “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps  

We will never forget….   Make up any of the past 5 WODs. Happy Saturday!!  

Strength Back Squat 5-5-5 reps WOD Run 200 meters 50 Knees to Elbows Run 200 meters 40 Knees to Elbows Run 200 meters 30 Knees

Strength Bench Press 5-5-5 reps WOD “Elizabeth” 21-15-9 reps of: Squat Clean (135/95) Ring Dips   Spicy Seared Tuna Steaks via Cosmopolitan Primal Girl Ingredients

Strength Deadlift 5-5-5 reps   WOD 8 rounds for time of: 100 meter sprints Rest 30 seconds between rounds  

In less than 2 weeks, Robb Wolf’s “The Paleo Solution” will be released. This is a very highly recommended read ONLY if you’re interested in

Happy Saturday! The football season is finally upon us…come sweat it out before hitting the couch & watching the game!   Make up any of

Many people ask us about the ideal post-workout meal. Ben Bergeron, owner of CrossFit New England shares his highly successful post-workout nutrition philosophy.   Complete

Me having a 15 year old right on my heels during the rope climb…if only CrossFit was around when I was a teenager!   For

  “Dirty Michael” 3 rounds for time of: 800 meter run 30 Wallball Sit-ups (14/10) 25 Back Extensions 15 Toes to Bar  

Here’s a quick and easy way to make fresh guacamole…an excellent source of fat!     “The Tabata Tickler” 8 rounds of 20 seconds of

Our next strength cycle will begin on Tuesday after Labor Day WOD “Fran” 21-15-9 reps of: Thrusters (95/65) Pull-Ups   After-party Tabata Box Jumps, 8

The rest of our Tshirts are now in stock! Pick one up today…they are $20.00 (cash, check, or charge)   Make up any of the

Looking for an easy way to summarize the Paleo diet? Look no further than the YouTube link above…   Strength Back Squat 5-3-1-1-1 reps  

  “Grace” 135 pound Clean and Jerk, 30 reps Pack and Pups will scale weight accordingly. Cut off is 10 minutes! You may use a

Strength Bench Press 5-3-1-1-1 reps Find your new 1 rep max     WOD 5 rounds for time: 25 Double Unders 20 Wall Ball shots

In a day full of PR’s…Carter pulled the highest weight of the day at 435lbs!   15 rounds for distance of: Sprint 20 seconds Rest

Congrats to everyone who competed in this weekend’s Survival of the Fittest! Yall did great…also thanks to all our supporters who made the trip up

Gym is CLOSED today…come support CrossFit South Cobb at Survival of the Fittest!! The event begins at 9am and will run until 4pm. For directions

Strength Shoulder Press 5-3-1-1-1 Find your new 1 rep max   WOD 10-9-8-7-6-5-4-3-2-1 reps of: Squat Clean (115/75) GHD Sit-ups Box Jumps (24/20) Dips

As many rounds as possible in 20 minutes of: 12 power snatches (95/65) 100 foot sprint with sandbag (50/25) 12 pull-ups 8 burpees    

Strength Back Squat 3-3-3 reps   WOD 3 rounds for time: 800 meter run 30 sit-ups 20 air squats 10 ring dips