CrossFit East Cobb

CrossFit East Cobb Information:

CrossFit East Cobb is offering a free intro session to all prospective members.   Please contact Jason at sobczakjason@gmail.com or Chris at csims02@gmail.com to schedule your first session.

We have more whey protein in stock. Due to a price increase from the manufacturer there will no longer be a discount for buying a second one.  Price is $40 for a 2 pound container.

2JUNE:  Deep South 5k and 15k trail run. 

http://dirtyspokes.com/tr_races.php?trraceid=1&trpageid=20

6JUNE:  3 year anniversary party.  730PM until??? 

11JUNE:  Hydrostatic bodyfat testing.  3PM UTC.  Sign up on the white board.

12JUNE:  Tentative date for the Paleo Seminar. 

We have a limited number of 6 month and 1 year prepaid memberships available.

1 year is $1200 and 6 months is $720.  Email Jason for additional information.

 

Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Bench press 5x5

30 dips

WOD:

18 ring push ups

100 foot burpee broad jumps

18 kettle bell swings (53/35)

18 ball slams (25/15)

AMRAP 20 minutes

Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 burpees

10 good mornings

10 prisoner lunge steps per foot

Strength:

Deadlifts 5x5

30 straight leg deadlifts at 40% of your 5RM

WOD:

Run 400 meters

8 deadlifts (245/160)

10 box jumps (30/24)

12 heel claps

4 rounds for time.

Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 wall balls (20/14)

10 abmat sit ups

10 back extensions

10 second L sit

Strength:

Back squats 5x5

Shoulder press 5x5

WOD:

"Fran"

21-15-9

Thrusters (95/65)

Pull ups

For time.

Monday

Memorial Day is a time to remember those who made the ultimate sacrifice protecting our country and our freedom.

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 V ups

10 good mornings

10 squats

WOD:

Run 500 meters

Then 30-20-10 of:

Burpees

Sledge hammer swings (16/10)

Box jumps (24/20)

Double unders

Military sit ups

Then:

Run 500 meters

 

Sunday

Rest day.

Saturday

Rest day or make up one of the past five WODs.

Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 kettle bell swings (35#)

10 abmat sit ups

10 back extensions

10 squats

Strength:

Power cleans/squat cleans 6x5 (First 3 sets are power cleans, second 3 sets can be squat cleaned)

WOD:

9 snatches (95/65) (First 3 are hang, second 3 are power, third 3 are full squat)

12 supine ring pull ups

15 GHD sit ups

50 meter prowler push (95/65)

4 rounds for time.

Thursday

Warm up:

Run  or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 v ups

10 good mornings with pvc pipe

10 squats

Strength:

Bench press 5x5

30 dips

WOD:

Run 1 mile AFAHP then AMRAP of:

30 sledge hammer swings (16/10)

20 hand release push ups

10 over the box jumps (20 inch)

25 minutes.

Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 wall balls (20/14)

10 abmat sit ups

10 back extensions

Strength:

Deadlifts 5x5

30 good mornings (95/65)

WOD:

5 deadlifts (275/185)

10 walking lung steps per foot FWD and 10 BWD with dumbell locked overhead with one arm (35/25)

8 chin ups

30 double unders

AMRAP 15 minutes

Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 ghd sit ups

10 good mornings

10 squats

Strength:

Shoulder press 5x5

WOD"

"Jack"

10 push press (115/75)

10 kettle bell swings (53/35)

10 box jumps (24 inch)

AMRAP 20 minutes

Then:

2 minute front plank

1 minute left and right scissor plank

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.