December 25, 2019 GYM CLOSED. Southern Columbus CrossFit would like to wish you and your families a VERY MERRY CHRISTMAS.    Read More

December 24, 2019 10:00am and 12:00pm CLASSES ONLY TODAY Christmas Eve WOD “The 12 Days of Christmas” Complete just like you sing the song: 1 Muscle up (Ring or Bar) 2 Power Snatches (135/95) 3 Shoulder to Overhead (135/95) 4 Hang Power Cleans (135/95) 5 Deadlifts (135/95) 6 Burpees 7 Toes-to-Bar 8 Pull ups 9...Read More

December 23, 2019 Strength: Clean Complex Every 2:00 x 5 sets: 3 Power Cleans 2 Front Squats 1 Push Jerk *Increase weight over the 5 sets and build to a heavy complex. Metcon: (For time) 60 Double Unders 3 Rounds of “Macho Man” (135/95) 60 Double Unders 2 Rounds of “Macho Man” 60 Double Unders...Read More

December 22, 2019 Rest Day. HAPPY BIRTHDAY to CrossFit member, Danielle Vandegrift.  Hope you have a GREAT DAY!!!Read More

December 21, 2019 Partner WOD Teams of 2 complete: (BUY-IN) 20 Calorie Assault Bike OR 30 Calorie Row (each person) 20 Synchronized Burpees then, 2 Rounds of: 50 Box Jumps (24″/20″) 50 Power Cleans (135/95) 50 Toes-to-Rings 50 Dumbbell Thrusters (50/35 x 2) *Partition reps as needed. then, (CASH-OUT) 20 Calorie Assault Bike  OR 30...Read More

December 20, 2019 “Friday Fun Day” Complete as 5 Giant Sets: 10-8-6-4-2 of: Bench Press (Progressive loading) *Complete 20 Banded Pull Aparts after each set. AND 10-8-6-4-2 of: Deadlifts (Progressive loading) *Complete 25 Abmat Sit ups or 15 GHD Sit ups after each set. This is NOT a For Time workout, but move with purpose. ...Read More

December 19, 2019 Metcon: (For time) 9 Laps of Gym 27 Burpee Pull ups 7 Laps of Gym 21 Burpee Toes-to-Bar 5 Laps of Gym 15 Burpee Chest-to-Bar Pull ups 3 Laps of Gym 9 Burpee Bar Muscle ups Gymnastics: 10:00 to Establish: Max Height PVC Pipe Jump OverRead More