workout of the day
HOW TO APPROACH THE WORKOUT
Traditional CrossFit Movements and variety.
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red
8AM INTRO & OLY
9AM ADVANCED AND ENDURANCE
10RM, then 2 × 10 @ 90%
10RM, then 2 x 10 @ 90%
"Come with me if you want to lift"
2 x 4 Hanging High Pulls + 4 S2OH (115/75)
40 Bar Curls
40 Lateral Raises (5s/2.5s)
10AM COMMUNITY WOD
(In 3 mins)
4 x 8 Hanging High Pulls (95/65) (1- 5 HHP, 2- Scale the weight)
20 Goblet Squats (70/53) (1- 7 GS per, 2- Scale the weight)
*Max alternating Burpees
(1 min rest)
**Teams will repeat the rounds until they've completed 100 (70) burpees.
Welcome to CFEX
CrossFit 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!