What happens after victory? ?‍♂️

What happens after victory, by Miles Davis It’s January, yay!  Gym owners around the globe love this month because of the mass of new clients coming through the doors.  Tons of bright-eyed bushy tailed newbies ready to tackle their newfound goals and resolutions for the new year. Gyms should be all about goals right?  Some […]

Pay Yourself First

Payday! Most of us know when paycheck coming into our household arrives each month, whether it’s every 2 weeks once a month, or 1/15th. My first corporate job was selling insurance and investment services. I was 21 at the time and I remember my boss telling me, “Miles, you need to teach your your clients […]

Your Position Has Been Impacted

In the fall of 2007 I’ll never forget those words being spoken to me in the office of my boss and Senior VP of Sales at Philips Electronics. 2007 was memorable for so many reasons. I purchased my first ever home, and had one of the best years in my sales career. Even met my […]

How to celebrate everyday

  “When should I celebrate?”  By Farrah Galloway, Client Success Manager at CrossFit South Cobb   If you know me, you know I typically have a lot to say. I’m the biggest encourager for everyone around me. As a coach I can tell you what it takes to live an abundant life – eating veggies, […]

5 Ways Joining CrossFit South Cobb Can Make You Money

  1. Mental Acuity Multiple studies have shown that exercise improves cognitive ability. In his book “Spark” Dr. John Ratey shows how exercise helps improve focus, fight depression and make better decisions. A sharp mind gives a professional the ability to think through projects, and the entrepreneur the space to develop new ideas, or create […]

Should you be modifying your workouts?

Are you scaling or modifying your workouts? If you are in the group fitness setting the answer for most of you should be yes. This does not mean to modify everything about every workout. The idea is that the workout was planned for a hypothetical individual with rep numbers and weights recommended. You have the […]

3 Progressions to Improve your Pull-Ups

How can I get better at pull ups?  Let’s first discuss what I would consider as a proper pull up.  A proper pull up is one in which you start hanging from a bar completely vertical with arms straight at the elbows with an overhand grip.  The pull begins with engaging the latissimus dorsi (lats) […]

5 Ways to Gain Strength With Carries

Carries are one of the most simple yet effective addition to any strength program.  They are the ultimate “functional” movement, especially for those who want to make only one trip with all of the groceries. Carrying is ultimately a single leg stabilizing movement in which every time you take a step you are for a […]

What are you training for?

What are you training for? It’s a simple question.  Unfortunately I find that a lot of group fitness athletes don’t put much or any thought into the answer before considering modifying. This could also be a question that you never really asked yourself, but everyone should be able to answer it.   You don’t have to […]

Wednesday 08.28.2019

A) METCON With a partner: 8 Minutes of Rowing for max distance 8 Minutes of Bike for max calories 8 Minutes of Max Distance Jog 8 Minutes of: 8 Power Cleans (135, 95) 6 Front Squats (135, 95) 4 Shoulder to OH (135, 95) *One person works. Split as desired. Score = total rounds of […]