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
"12 Days of Christmas"Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run (to wall)
2 – Power Cleans (135/95 lbs.)
3 – Ring Dips
4 – Deadlifts (135/95 lbs.)
5 – Burpees
6 – Toes to Bar
7 – Hand Release Push-ups
8 – Box Jumps (30"/24")
9 – Kettlebell Swings (70/53 lbs.)
10 – Pull-ups
11 – Front Squats (135/95 lbs.)
12 – Shoulder to Overhead (135/95 lbs.)
L2 - 95/65
Scaled - Push ups instead of dips,
Knee raises instead of t2b, 24/20 bj, 53/35 KBS, 20 jumping pu
On the first day of Christmas, my CrossFit coach gave to me: 1-100m Run.
On the second day of Christmas, my CrossFit coach gave to me: 2-Power Cleans, 1-100m Run.
On the third day of Christmas, my CrossFit coach gave to me: 3-Ring Dips, 2-Power Cleans, 1-100m Run.
On the fourth day of Christmas, my CrossFit coach gave to me: 4-DL, 3-Ring Dips, 2-Power Cleans, 1-100m Run.
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!