Nov
28
Bring a friend to any of our 3 Saturday morning CrossFit classes. Help us celebrate 9 years at CFSC! Kids Bounce House an some food/drinks also on tap for Saturday. See you then! A. Work up to a max effort on the following complex: Hang Power Clean + Hang...
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Nov
27
A. In a Five Minute Window for Four Rounds Perform: 250 Meter Row Remaining time: Max Rounds of: 5 Pull-ups 10 Renegade Rows (50s, 30s) (total reps) 15 Box Jumps w. step down (24, 20) Rest 60s between rounds *Score = Total Rounds of AMRAP L2: (Band Assisted Pull-ups) (40s,...
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Nov
26
A. Every Minute on the Minute for Ten Minutes of: ODD Minutes: 12 GHD Sit-ups EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts Banded Pull-Apart DEMO Every Minute on the Minute for Ten Minutes of: ODD Minutes: 15 KBS (53, 35) EVEN Minutes: 2 Rope...
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Nov
25
Saturday is the day!! Bring a Friend and help us celebrate 9 years of CrossFit South Cobb! There will be an indoor bounce house for kids, food, drinks, and much more! All skill levels welcome to join us for class on Saturday. A. Three Rounds of: Power Clean Building in...
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Nov
23
A. With a Partner for Time: 5,000 Meter Row *Every 3:00 minutes 1 Athlete Completes: 15 Burpee Box Jumps (24/20) *score= total Burpee Box Jumps L2: (20/15 Burpee Step Ups) L1: (Burpees, No Box) 40:00 Minute Time Cap B. Barbell Club Meets at 9:00am!
Nov
22
A. In Teams of Two: “Eva” with a Partner: 6 Rounds of: 800 meter Run 30 Kettlebell Swings (70/53) 30 Pull Ups Rx+:(Done as an Individual Workout 5 Rounds for time) L3: (53/35) L2: (35/25) (Band Assisted Pull-ups) L1: (35/25 Russian Swings)(Ring Rows) Alternate Scaling for Running Bike Intervals of:...
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Nov
21
Happy Thanksgiving! CrossFit South Cobb will be closed in observance of Thanksgiving.
Nov
20
Don’t forget our Thanksgiving Hours this week! A. Review: Hand Release Push-ups Sumo Deadlift High Pulls Air Squats Calories Bike *Spend :60-:90 seconds per each movement going over technique + allowing yourself to perform :30 seconds of work (10-15 reps) B. Four Rounds of: :60 seconds of Hand Release Push-ups...
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Nov
19
A. Every Minute on the minute for Eight Minutes: ODD Minutes: Handstand Hold x a total of :40 seconds of work. Rx+:(Free Standing Handstand Holds or Handstand Walking) EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns B. As Many Rounds as Possible in 18:00 Minutes Row 500...
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Nov
18
A. Sumo Deadlift against a band: Build to a 1RM. Rest 2:00 Beginner: Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00. Metcon Prep: Work up to working weight for the Squat Clean Thruster performing sets of 1. Rest 60s. B. "Thunderstruck" For...
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