March 17, 2020 HAPPY ST. PATRICK’s DAY!!! Be sure to wear your GREEN today… Due to the most recent mandating and closures of all Gyms and Recreational Facilities, Southern Columbus CrossFit will be CLOSED until further notice.  We will be doing our best to provide you with At-Home Workouts and other forms of fitness routines...Read More

March 16, 2020 Strength: Front Squat On a 2:00 clock: 5-5-3-3-3-1-1-1-1 *Build in weight over all sets building to a heavy single. Complete a new set every 2:00. Metcon: 3-6-9-12-9-6-3 reps of: Box Jump Overs (24″/20″) Deadlifts (225/155)Read More

March 15, 2020 Rest Day. Get out and enjoy this day and try to get rid of some of this ANXIETY!!!Read More

March 14, 2020 REMINDER: Due to the recent COVID-19 outbreak, please remember to Wash Your Hands, Wipe Down Your Equipment, and If you are SICK, stay HOME!!! Together we will get through this.  Thank you Southern Columbus CrossFit Nation. Team WOD In teams of 3 complete: 100 Calorie Row 100 Shoulder to Overhead (75/55) 80...Read More

March 13, 2020 Strength: Bench Press Wave (Week 2 of 4) Set 1: 6 Reps @ 75% Set 2: 4 Reps @ 80% Set 3: 2 Reps @ 85% Rest 3:00 Set 4: 6 Reps @ 75% Set 5: 4 Reps @ 80% Set 6: 2 Reps @ 85% Rest 3:00 Set 7: 6 Reps...Read More

March 12, 2020 Gymnastics Conditioning: 7 minute AMRAP 3-6-9-12-15… and so on of: Handstand Push ups *Complete 12 Abmat Sit ups after each set. Rest 5:00 Odd Object Work: 3 Rounds of: 100ft Sandbag/Stone Carry 20 Banded Kettlebell Swings (50/35) 30ft Handstand WalkRead More

March 11, 2020 Strength: Strict Press On the 2:00 x 5 Rounds: 5 Strict Press Metcon: (For time) 15 Strict Pull ups 60ft Dumbbell Bear Crawl (50/35 x 2) 60ft Dumbbell Reverse Bear Crawl 15 Dumbbell Push Press (50/35 x 2) 60ft Dumbbell Bear Crawl 60ft Dumbbell Reverse Bear Crawl 2:00 Max Toes-to-Bar or Toes-to-Rings...Read More