November 30, 2019 Team WOD Teams of 3, with a 25:00 time cap: 150 Calorie Bike …Directly into: 3 Rounds of: 50 Pull ups 50 Bar Over Burpees* 50 Power Snatches Round 1 Barbell: 95/65 Round 2 Barbell: 115/75 Round 3 Barbell: 135/95 If a team of all ladies, complete 125 Calories on the Bike. ...Read More

November 29, 2019 SCHEDULE REMINDER Classes at 10:00a and 12:00p ONLY Open Gym at 1:00p Strength: Clean & Jerk Every 2:00 x 7 2 Squat Cleans + 1 Split Jerk *Build to a Heavy set over the 7 rounds. Metcon: 3 Rounds for time of: 15 Deadlifts (205/145) 20 Goblet Squats (70/53) 80 Double UndersRead More

November 28, 2019 Happy Thanksgiving Southern Columbus Family!!! Rest Day. Take a moment today to reflect on all the things you are THANKFUL for. HAPPY BIRTHDAY to Coach, Natalie Votaw.  Hope you have a GREAT DAY!!!  Read More

November 27, 2019 Metcon: With a 25:00 running clock: 0:00 – 5:00 50/42 Calorie Row AMRAP Ground to Overhead (155/105) 5:00 – 10:00 Rest 10:00 – 15:00 40/32 Calorie Row AMRAP Hang Squat Clean (135/95) 15:00 – 20:00 Rest 20:00 – 25:00 30/22 Calorie Row AMRAP Thrusters (115/75) Midline/Core Work Complete this to feel better...Read More

November 26, 2019 Metcon: For time: 20 to 2 (descending by 2 reps) of: Wall Balls (20/14) AND… 10 to 1 (descending by 1 rep) of: Bench Press (165/115) Gymnastic Conditioning: 2-3 Rounds of (Not for time, but reps) 12/10 Calorie Ski Erg Sprint 200ft Sandbag Carry Max Effort Gymnastics Pulling Movement* Rest 2:00 between...Read More

November 25, 2019 THANKSGIVING WEEK SCHEDULE Wed. 11/27 9:00a, 3:30p, 4:30p, 5:30p* *5:30p will be a Regular Class – No Gymnastics Thur. 11/28 (Thanksgiving) CLOSED Fri. 11/29 10:00a, 3:30p, 4:30p (12:00p – 2:00p Open Gym) Strength: Overhead Squat 5-4-3-1-1-1 *Start around 65-70% and build in weight. Begin a new set every 2:00. Metcon:  3-6-9-12-15-18-21 reps...Read More

November 24, 2019 Rest Day.Read More