Month

December 2018
December 25, 2018 MERRY CHRISTMAS Southern Columbus CrossFit would like to wish YOU and YOUR FAMILY a very MERRY CHRISTMAS! GYM IS CLOSED TODAY. Tomorrow Schedule: No Morning Classes.   Afternoon Classes ONLY – 3:30p, 4:30p, 5:30p (Gymnastics), 6:30p
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December 24, 2018 HOLIDAY SCHEDULE Mon. Dec. 24th: 9:00a CrossFit and 10:00a Open Gym Tues. Dec. 25th: CLOSED Wed. Dec. 26th: NO MORNING CLASSES.  Afternoon Classes ONLY – 3:30p, 4:30p, 5:30p (Gymnastics), 6:30p Strength: Squat Clean Thruster (Cluster) 10 minute EMOM 1 Squat Clean Thruster *Progressive loading each round. Metcon: (For time) 10 Power Cleans...
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December 23, 2018 Rest Day. HOLIDAY SCHEDULE Mon. Dec. 24th: 9:00a CrossFit and 10:00a Open Gym Tues. Dec. 25th: CLOSED Wed. Dec. 26th: NO MORNING CLASSES.  Afternoon Classes ONLY – 3:30p, 4:30p, 5:30p (Gymnastics), 6:30p
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December 22, 2018 HOLIDAY SCHEDULE Mon. Dec. 24th: 9:00a CrossFit and 10:00a Open Gym Tues. Dec. 25th: CLOSED Wed. Dec. 26th: NO MORNING CLASSES.  Afternoon Classes ONLY – 3:30p, 4:30p, 5:30p (Gymnastics), 6:30p Partner WOD In teams of 2, complete the following: Athletes will work together to complete the work inside each of the 10-minute...
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December 21, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 1 Front Squat Even: 3 Back Squats *Use 78-82% of Front Squat for both movements. Metcon: (For time) 60 Abmat Sit ups 50 Box Jump Overs (24″/20″) 40 Toes-to-Bar 30 Power Cleans (115/80) 20 Wall Balls (30/20)
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December 20, 2018 Metcon: 3:00 AMRAP 30 Single Arm OH Squats (25/10-15) 15 Lateral Burpees Over Row Max Calorie Row *Must switch arms on squat every 5 reps. Rest 3:00 3:00 AMRAP 24 Single Arm OH Squats (35/25) 12 Lateral Burpees Over Rower Max Calorie Row *Must switch arms on squat every 6 reps. Rest...
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December 19, 2018 Strength: 15 minute EMOM (5 Rounds) Min. 1: 5 Banded Deadlifts (225-245/155-165) Min. 2: 7 Strict Dumbbell Presses* Min. 3: 9 Strict Toes-to-Rings *Choose own weight. Metcon: 10 minute AMRAP 2 Deadlifts (Heavy – something around 85-90%) 4 Muscle ups 6 Deficit Handstand Push ups (4″/2″) GYMNASTIC CLASS at 5:30pm Come get...
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