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. 

 

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

Sunday

Rest day.