8am - Advanced WOD
MetCon (Weight & Reps)
Establish a 1 RM Shoulder to Overhead
1 Min Transition
Max Gymnastic Points
Muscle Up = 4 points
C2B = 2 points
Pull Ups = 1 point
(If you were present on 1/1/16)
HS Walk (step) = 4 points
HSPU = 2 Points
HS Hold (sec) = 1/4 point
*Decide on a movement and stick with it.
Front Squats from the floor (115/75)
Shoulder to Overhead (115/75)
Goblet Squats / KBS (53/35)
*10 minute time cap
9am - OLY
10am - WOD "12 Days of Christmas"
As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this:
Complete 1, then 1&2, then 1&2&3, and so on until you get to 12.
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!