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 - Advanced WOD
MetCon (No measure)
(45 sec work / 15 sec transition)
Hang Cleans (185 / 125) (135 / 95)
GHD Sit Ups w/ med ball (14/10)
Back Squat (155/105)
S2OH Progression (115/75)
*work strict as long as you can, then pp, then jerk
Ring Rows w/ feet on box
*work strict pull up as long as you can, then kip then butterfly
Sled push and rope pull (115/75)
9am - Barbell Club and Intro
10am - WOD
MetCon (Rounds and Reps)
*Teams of two
Cycle through these movements as a team. The reps increase by one every round and you must complete a 200m run w/ a med ball (20/14) between every round.
Deadlift (155 / 125)
KBS & Goblet Squats(70/53)
Toe 2 Bar
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!