 Here's the link to our online classes!
A. Metcon (Time) With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Power Cleans C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Singe Arm Dumbbell Thrusters On all dumbbell movements, alternate hands every 5 repetitions. (Med Ball Version) With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Ground-to-Overhead B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Step-Ups C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Thrusters B. Gymnastics Accumulate 2 min in a tuck or L hold *Every time you break complete 10 air squats
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 A. Single Arm Dumbell Press (Max Reps)
Start with your dominant hand and perform as many as you can with the DB that you have. Once you finish complete the same reps with the nondominat hand (even if it takes multiple sets). (Then...) 3 more rounds at those reps B. Metcon (Time) "Gravity" 5 Rounds For Time: 80 Double-Unders or 60 Dot Hops 40 Sit-Ups 20 Pushups 10 Reverse Burpees (Use wt to scale) C. CFEX Challenge 3 Rounds Max Plank Hold w/ 30 rest in between rounds  Get ready for Monday nights w/ Rudy fro PJ time yoga to help you get mobile and ready for sleep during the quarantine!
Zoom Links Morning (7:30am) Noon Evening (5:30pm) A. Metcon (Rounds and Reps) Ascending Ladder for 15:00: 3, 6, 9, 12, 15...... KB or DB Squats Russian Swings KB DL (MB Version): Ascending Ladder for 15:00: 3, 6, 9, 12, 15...... MB Squats MB Power Cleans MB Froggers B. Core 30-25-20-15-10-5 MB Sit Ups High Knees C. CFEX Challenge At some point in the day take 30 mins for a run. Ideas - 30 run (5k), Interval running for 30 mins, run stairs, mix it up any way you can :-)  A. Metcon (Rounds and Reps)
25 min AMRAP 5 MB Squats + 5 SA Devil Presses + 400m Run 10 MB Squats + 10 SA Devil Presses + 400m Run 15 MB Squats + 15 SA Devil Presses + 400m Run Continue to add (5) MB squats & 5 SA Devil Presses per round B. Core Coach's choice! C. CFEX Challenge Do something that you;ve never done outside before!  A. Metcon (Reps)
"Garage Fight" 3 Rounds 1:00 Minute at Each Station: Dumbbell Goblet Thrusters Single Dumbbell Power Cleans Hops over the Dumbbell Single Arm Push Presses Burpees Rest B. Core 3 Rounds 10 V-Sits 15 Tuck-Ups 20 Hollow Rocks 30 Second Hollow Hold  A. Metcon (Rounds and Reps)
"Farm Land" 15 min AMRAP: 9 MB Squat Cleans 15 Hand-Release Pushups 21 KB or Dumbbell Deadlifts B. Core 4 Rounds (20 sec work / 10 sec rest) Ab Mat Sit Ups Arch Hold Bicycle Crunches C. CFEX Challenge Max Burpees in one min!  Tag us @crossfit_ex on IG and use this hashtag on your FB and IG stories at home!
#CFEXStrong *Zoom workouts coming Thursday (6:30am & 6pm) Link will be in our CrossFit EX Family Page (Facebook) A. Metcon (Time) "Swing Annie, Swing" 50-40-30-20-10 Russian KBS Sit Ups B. Accessory 3 Rounds *Max Single DB Presses (Each side, both sides must be same reps) -Up to 15 DB Single Front Rack RDLs -30 sec squat hold C. CFEX Challenge Get out and move for 30 mins. Be safe and observe social distancing but go run, play hard with the kids, do something active for 30 mins!!! |
Welcome to CFEXCrossFit 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! 
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