 Getting sweaty and working the metabolic conditioning in this optional active recovery piece. With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!
Thursday's schedule is as follows: 5:30am - At Box 6:30am - At Box 7:30am - At Box 9:30am - At Box Noon - At Tolleson Park 4:30pm - Open Gym at Box 5:30pm - Open Gym at Box 6:00pm - At Tolleson Park A. Bench Press 63% for 8 73% for 5 83% for 3 90% for 1 85% for 3 75% for 5+ and Superset w/ Bent Over Row 5RM B. Core 3 Rounds 30 Panther Shoulder Tap 30 sec superman hold 15 Wtd Hollow Rocks 15 Each Side Standing Oblique Crunch w/ weight 8 BB Goodmorings 8 BB Roll Outs w/ metal 2.5's or 5's on it C. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute
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 A. Metcon (No Measure)
[On the 0]: 21 Power Cleans (115/85) [On the 2]: 21 Box Jump Overs (24""/20"") [On the 4]: 21 Front Squats (115/85) [On the 6]: 21 Power Cleans (115/85) [On the 8]: 21 Box Jump Overs (24""/20"") [On the 10]: 21 Front Squats (115/85) [On the 12]: 21 Power Cleans (115/85) [On the 14]: 21 Box Jump Overs (24""/20"") [On the 16]: 21 Front Squats (115/85) At Home [On the 0]: 30 DB Power Cleans [On the 2]: 30 Froggers [On the 4]: 30 DB Goblet Squats [On the 6]: 30 DB Power Cleans [On the 8]: 30 Froggers [On the 10]: 30 DB Goblet Squats [On the 12]: 30 DB Power Cleans [On the 14]: 30 Froggers [On the 16]: 30 DB Goblet Squats B. Metcon (Time) "Slumber Party" 2 Rounds 20 Push Jerks (135/95) 4 Rounds of "Cindy" (*1 Round of ""Cindy"" is 5 pull-ups, 10 push-ups, and 15 air squats) 800 Meter Run SUBS PULL-UPS Reduce Reps Banded Pull-ups Ring Rows Strict Pull-ups (3) PUSH-UPS Reduce Reps Elevate Hands to Box or Bench Knee Push-ups 800 METER RUN 1000 Meter Row 50/35 Calorie Assault or Echo Bike 60 Shuttle Runs [10 Meters] At Home "Slumber Party" 2 Rounds 40 DB S2OH 4 Rounds of "Cindy" *1 Round of ""Cindy"" is 5 pull-ups, 10 push-ups, and 15 air squats 800 Meter Run or 2 mins one direction and then turn around  A. Metcon (Rounds and Reps)
8 min AMRAP 5 Burpees 3 Kipping Handstand Push-ups 5 Burpees 6 Kipping Handstand Push-ups 5 Burpees 9 Kipping Handstand Push-ups ... Add 3 Handstand Push-ups Each Round SUBS HSPU Reduce Reps (Climb By 1-2 Per Round) Box Handstand Push-ups Double Dumbbell Push Press A. Metcon (Rounds and Reps) 20 min AMRAP 60 Double Unders 400m Run 15 Deadlifts (225/155) SUBS DU Reduce Reps 1 Minute of Practice 120 Single Unders DEADLIFTS Scale weight KB DL At Home 20 min AMRAP 60 Double Unders 400m Run 25 DB DL  A. Back Squat (Mash Method)
Set 1 90% for 1, then 78% for 5 Set 2 (add 5-10lbs to each if possible) 90% for 1, then 78% for 5 Set 3 (add 5-10lbs to each if possible) 90% for 1, then 78% for 5+ SCALED Build to 5RM, then 3 x 5 @ 85% At Home 3 Rounds (Each station 90 seconds) Station 1 – 15 Goblet Squats Station 2 – 8 Wtd Hip Bridges @ 30X2 Station 3 – 1 min Jumping Lunges Station 4 – 1 min Max Hollow Rocks B. Metcon (Time) 21-15-9: Toes to Bar Power Snatches (95/65) Directly Into... 9-15-21: Jumping Lunges (L+R=1) (Rx+ Calorie Bike) Overhead Squats (95/65) Directly Into... 21-15-9: Box Jump Overs (24""/20"") Squat Snatches (95/65) SCALES SNATCHES / OHS Cleans and Front Squats (115/75) TOES TO BAR Toes to rig OR 30-20-10 Knees to Elbow, GHDs, MB Sit Up BOX JUMP OVERS DB Step Overs OR Step Overs At Home 30-20-10: Leg lifts DB Power Snatches Directly Into... 9-15-21: Jumping Lunges (L+R=1) DB Squats Directly Into... 30-20-10: Froggers DB Hang Squat Cleans  8am Intro
9am Advanced Glen (Time) 30 Clean and Jerks, (135/95) 1-Mile Run 10 Rope Climbs, 15' 1-Mile Run 100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012 To learn more about Glen click here 10am Community WOD A. Metcon (No Measure) 3 Rounds of Tabata Reverse Lunges (95/65) 3 Rounds of Tabata Good Mornings (95/65) 3 Rounds of Tabata Squat Jumps (95/65) (400m Run) 3 Rounds of Tabata Push Ups 3 Rounds of Tabata Hanging High Pulls (95/65) 3 Rounds of Tabata DB Curl and Press (400m Run) 3 Rounds of Tabata Thrusters (95/65) 3 Rounds of Tabata Box Jumps (24/20) 3 Rounds of Tabata Knees to Elbow (400m Run) 3 Rounds of Tabata Squat Jumps (95/65) 3 Rounds of Tabata DB Curl and Press 3 Rounds of Tabata Knees to Elbow (400m Run)  A. Weightlifting
5 Sets (1:30): Rx 2 Muscle Cleans 2 Tall Squat Cleans 1 Push Jerk 1 Split Jerk Set 1: 30% of 1RM Clean & Jerk Set 2: 35% of 1RM Clean & Jerk Sets 3-5: 40-50% of 1RM Clean & Jerk Scaled 2 Hang Muscle Cleans 2 Tall Hang Power Cleans + Front Squat 1 Push Press 1 Push Jerk *Just build from round to round At Home 7 Min AMRAP 2, 4, 6, 8, 10..... Single Arm DB Hang Power Clean (Same reps each arm) DB Squat Single Arm Push Press (Same reps each arm) B. Metcon (Time) "We Had a Pact!" *Partner WOD 5 Rounds P1- 8 Squat Cleans (155/105, Rx 185/135) 200m run 10 Bench Press @65% P2 - Rest At Home "We Had a Pact!" *Partner WOD 5 Rounds P1- 10 DB Hang Squat Cleans 200m run 15 Push Ups or 15 DB Floor Press P2 - Rest C. Accessory 5 Rounds Work to a heavy 8 Bent Over Row 3 Rounds 12 Hammer Curls 12 Band Pull Downs 10 BB Curls 10 Narrow grip Push Ups @ 31X1  Getting sweaty and working the metabolic conditioning in this optional active recovery piece. With it being active recovery, let's keep the intensity low and the quality high. We're going to have the Tolleson Park workout at noon and 6pm. IF THERE IS RAIN WE WILL HAVE OUR NORMAL SCHEDULE AT THE GYM. CHECK OUR INSTAGRAM AND FACEBOOK PAGE FOR UPDATES!
Thursday's schedule is as follows: 5:30am - At Box 6:30am - At Box 7:30am - At Box 9:30am - At Box Noon - At Tolleson Park 4:30pm - Open Gym at Box 5:30pm - Open Gym at Box 6:00pm - At Tolleson Park A. MetCon (Time) 1-Mile Run at Conversational Pace B. Skill "Lats and Abs: A Kipping Story" (40 sec work / 25 sec clean & transition) 3 Rounds BarBell Nose Breakers Banded Pull Overs from Hollow Position BarBell Wrist Curls behind the Body GHD SU DB Pull Overs C. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute |
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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