 8AM - Open GYM & Intro
9AM - Advanced WOD A. Metcon (Weight) 10 min EMOM Hang Power Snatch Overhead Squat Hang Squat Snatch *Look to build as much as possible your possible. B. Metcon (No Measure) 2 Rounds 4 mins Sled Push and Pull (45x2, 25x1 / 45x1, 25x1) 1 min REST 4 mins AMRAP 1, 2, 3, 4, 5, 6, 7.... Air Squat Eye Level KBS (70/53) Cal Bike or Row 1 min REST 4 mins AMRAP 3 Man Makers w/ Devil Presses 12 Bench Hop Overs 24 Singles 1 min REST 10AM - Community WOD A. Metcon (Reps) 10 min AMRAP Max Hang Squat Cleans (95/65) (Rx+ 115/75) * At the start of each min perform 5 Burpees. B. Metcon (No Measure) 2 Rounds 4 mins Sled Push and Pull (45x2, 25x1 / 45x1, 25x1) 1 min REST 4 mins AMRAP 1, 2, 3, 4, 5, 6, 7.... Air Squat Eye Level KBS (70/53) Cal Bike or Row 1 min REST 4 mins AMRAP 3 Man Makers w/ Devil Presses 12 Bench Hop Overs 24 Singles 1 min REST
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Welcome to CFEXCrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community! Archives
July 2022
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