June 1, 2020 Strength: Squat Stamina (Week #1) Every 2:00 x 7 sets: 1 Front Squat 3 Back Squats *Use 65-70% of 1-Rep Front Squat for all sets. Today starts a Squat Stamina Cycle that we will be doing. This first week, the weight is to be around 65-70% of your 1-Rep Front Squat. You...Read More
May 30, 2020 Reminder: There are 2 Classes today: 9:00am and 10:30am. There are 16 spots for each class. Be sure to register to guarantee your spot. Metcon: (For time) 30 Wall Balls (20/14) 30 Alternating Dumbbell Snatches (50/35) 30 Burpees 20 Wall Balls 20 Alternating Dummbell Snatches 20 Burpees 10 Wall Balls 10 Alternating...Read More
May 29, 2020 Strength: Clean Conditioning (Week #1) Every :20 x 10 Rounds: 1 Hang Power Clean *Start around 70-75% of 1-Rep Hang Power Clean. Rest 1:00 Every :30 x 8 Rounds: 1 Hang Power Clean *Increase weight from first section. Rest 1:00 Every :40 x 6 Rounds: 1 Hang Power Clean *Increase weight from...Read More
May 28, 2020 Metcon: 25 minute AMRAP 400m Run or 500m Row 1-2-3-4… Rounds of: 5 Pull ups 10 Hand-Release Push ups 15 Kettlebell Swings (53/35) *Athlete will complete a 400m Run or 500m Row to start each round. After the Run or Row, Athletes will complete the required number of rounds of the 5-10-15...Read More
May 27, 2020 Strength: Snatch Complex Every 1:30 x 5 sets: Power Snatch Hang Power Snatch Overhead Squat *Complex must be completed Unbroken. Build in weight over the 5 sets. Metcon: 3 Rounds for time: 60 Double Unders 15 Toes-to-Bar 7 Hang Squat Snatches (95/65) Rx+(115/75)Read More
May 26, 2020 WE ARE OPEN… Please take notice of the Updated Schedule and the Class Registration. Class Registration can be found at https://www.southerncolumbuscrossfit.com/events/ A Few Protocols to Follow: 1. Gym will OPEN 10-15 minutes prior to class start time, so if door is locked, that is why. 2. Wash Hands or Use Sanitizer upon...Read More
