January 1, 2019 Happy New Year! GYM IS CLOSED Southern Columbus CrossFit would like to wish you and your families a very Happy and Healthy New Years! May 2019 be the year you hit all your Fitness Goals – that first Muscle up, a Snatch PR, new 1 Rep Max Clean & Jerk, Back Squat,...Read More
December 31, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 3 Front Squats Even: 6 Back Squats *Use 70-74% of Front Squat for both movements. Metcon: (Partner WOD) Teams of 2, complete the following, alternating each round. 10 Rounds (5 Rounds each – alternate rounds) 12 Thrusters (95/65) 31 Double Unders then, 2018m Row (Cash...Read More
December 28, 2018 Strength: Split Jerk A. 5:00 of: Split Jerk Foot Work *Work on landing consistently in the correct split position. B. 10:00 to: Build to Heavy Single Split Jerk Metcon: (For time) 50 Pull ups 30 Back Squats* (165/115) Rx+(185/125) 50 Pull ups *Back Squats must come from the floor.Read More
December 27, 2018 CLASS SCHEDULE IS BACK TO NORMAL Metcon: 0:00 – 8:00 AMRAP of: 250/200m Row 15 Kettlebell Swings (70/53) 8:00 – 10:00 Rest 10:00 – 18:00 AMRAP of: 250/200m Row 15 Kettlebell Thrusters (53/35) *Hold 1 Kettlebell in Front Rack just like a Goblet Squat. 18:00 – 20:00 Rest 20:00 – 28:00 AMRAP...Read More
December 26, 2018 TODAY’s SCHEDULE: No Morning Classes Afternnoon Classes ONLY – 3:30p, 4:30p, 5:30p, 6:30p Strength: 3-Position Snatch 5 sets: Build to a Heavy 3-Position Snatch (High Hang, Above Knee, Floor) Metcon: 21-18-15-12-9 reps of: Sumo Deadlift High Pull (95/65) Push Press (95/65) *Complete 10/8 Calories on Assault Bike after each round. GYMNASTICS CLASS...Read More
