Warmup Jump Rope 5 Minutes 10 Minutes 10 Goblet Squats 10 Push-ups 10 Swings 10 Butterfly Sit-ups Strength 3-3-3-3-3 Jerk Conditioning 20-15-10 Sandbag Clean Box Jump

Warmup Run the long block 10 Minutes 10 Goblet Squats 10 Push-ups 10 Swings 10 Butterfly Sit-ups Skill 10 minutes Hanging Leg Raise* practice *This is NOT a toes to…

Warmup Dynamic Athletic Movement 10 Minutes 10 Goblet Squats 10 Push-ups 10 Swings 10 Butterfly Sit-ups Strength 3-2-2-1-1-1 Deadlift Then, 3x Max Rep Strict Pull-ups

Warmup Run the long block 10 Turkish Getups (5R/5L) 20 Downdog Push-ups Strength 5-5-5-5-5 Floor Press Conditioning 8 Minutes AMRAP Manmakers Alternate every rep with a partner

USAPL Raw Nationals are 1 week out! Send strong vibes to Vanessa, Dave, Amanda, Stef & Shelley representing Team RTS! Tomorrow:  July 13th 1/4 Gymnastics & Tumbling Series for CrossFit on…

Enjoy these PR bonanza days, because anybody with long-term experience in weightlifting knows exactly what I’m gonna say next… You’ll hit a wall at some point. As my coach used…

Gymnastics & Tumbling Series for CrossFit Cobb Gymnastics Center July 13 & 20; Aug 3 & 10 4:30PM-6:30PM $15 per session/$50 for entire series Register Here under the Workshops tab.…

CFSQ's newest L1, Lyndzey D., will be hosting a gymnastics & tumbling workshop series at the Cobb Gymnastics Center. You can attend any or all of the Saturday afternoon two…

Congratulations to Lyndzey D.!! She is now a Level 1 certified CrossFit trainer! Warmup Speed Ladder 10 Turkish Getups (5R/5L) 20 Downdog Push-ups Conditioning 5 Rounds AFAP 20 yds Broad…

Warmup Dynamic Athletic Movement 10 Minutes (3 Sets) 10 Push-ups 10 Pull-ups 10 Swings 10 Ab Wheel Rollouts Conditioning 50 Wall Ball Shots 25 Toes to Bar 30 Wall Ball…