November 24, 2018 Partner WOD Teams of 2 complete the following: 25 minute AMRAP 20 Synchronized Burpees 500m Row 100ft Overhead Walking Lunges (45/35 plate) (each person) 50 Plate Ground to Overhead *Partners must complete the Burpees synchronized.  The Row and Plate Ground to Overhead can be partitioned as needed.  Each partner must complete the...Read More

November 23, 2018 Strength: Deadlift 3 x 3 @ 70% 3 x 2 @ @ 80% 3 x 1 @ 90%+ *Rest as needed between sets. Metcon: (For time) 600m Run 21 Deadlifts (275/185) 21 Alternating Pistol Squats* 400m Run 15 Deadlifts 15 Alternating Pistol Squats 200m Run 9 Deadlifts 9 Alternating Pistol Squats *Scale...Read More

November 22, 2018 HAPPY THANKSGIVING! Southern Columbus CrossFit would like to wish YOU and YOUR Families a Happy and Healthy Thanksgiving.  Take a second and reflect on all those things you are THANKFUL for in your life. FRIDAY SCHEDULE 10:00am CrossFit Class 2:00pm Open Gym 3:30pm CrossFit ClassRead More

November 21, 2018 SCHEDULE ANNOUNCEMENT Classes Today are Normal CLOSED Tomorrow for Thanksgiving – Rest up and Eat Lots! Strength: Snatch + Overhead Squat Hang Snatch + Overhead Squat (2+2) x 5 sets *Complete 2 Hang Snatches + 2 Overhead Squats.  Build to moderate-heavy set. Metcon: 3 Rounds for time: 20/16 Calorie Bike 10 Bar...Read More

November 20, 2018 Metcon: 4 Rounds for time: 11 Ground to Overhead (135/95) 11 Handstand Push ups 11 Kettlebell Swings (70/53) 11 Toes-to-Bar Midline Accessory: 2-3 Rounds (NFT) 15 GHD Sit ups 25 Hip Extensions :35 Double Kettlebell Overhead HoldRead More

November 19, 2018 SCHEDULE ANNOUNCEMENT Class Schedule for the Holiday Week Wednesday: Normal Thursday: CLOSED for Thanksgiving Friday: 10:00am and 3:30pm Classes. Open Gym at 2:00pm Strength: Clean Complex 5 minute EMOM Power Clean + Hang Squat Clean @ 65% Rest 1:00 5 minute EMOM 2 Squat Cleans @ 70-75% Metcon: (15 min cap) 2000m...Read More

November 18, 2018 Rest Day.Read More