December 1, 2019 Rest Day. It’s the last month of 2019.  Let’s focus on our FITNESS and get ready to to CRUSH 2020!!!Read More

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