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 Class
8am CFEX Sectionals!!!!!!!!!!! (My version of the CF Regionals Event 4)
30 Shoulder-to-overhead (135 / 95 lbs)
40 Deadlifts (135 / 95 lbs)
30 Shoulder-to-overhead (95 / 65 lbs)
40 Hang Cleans (85 / 65 lbs)
30 Shoulder-to-overhead (65 / 45 lbs)
40 Air Squats
9am OLY and Intro Class
10am Community WOD
Groups of 3
1200m Run (divided anyway). One person must be in the plank the entire row.
20 Burpee Box Jumps EACH (20/14) – 10′ target
40 Tandem Sit-ups
20 Pull-ups EACH or 40 Ring Rows
40 Tandem Air Squats
3x 200m Sprint
40 Cleans (divided anyway) (155/105). One person must be in the plank the entire time cleans are being done.
20 Tandem 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!