CrossFit East Cobb

General Information

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

Click here for electronic waiver: http://goo.gl/Jt1Kk

31JULY:  Hydrostatic bodyfat testing. 1500 to 2200. 

 

Tuesday

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 ghd sit ups

10 good mornings

10 stationary prisoner lunges per foot

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:  Run 5x250 meter sprints.  Rest time equals lap time.

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.

CrossFit East Cobb Rifle Promo

The CFEC AR-15 Liberty Rifle has arrived!!!  If you are competing in the member referral program and have referred new members over since 15APRIL make sure you email Chris at csims02@gmail.com to get the new members assigned to your name.  After you have referred over 4 new members who sign on you will receive a raffle ticket which gives you a chance to win either this rifle, a Glock 17, or a 6 month membership at a drawing on 4JULY. 

Monday

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

>10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats (5x5)

WOD:

8 front squats (155/100)

10 plyo push ups

8 chest to bar pull ups

AMRAP 18 minutes