January 6, 2019 Rest Day.Read More

January 5, 2019 HOLIDAY PARTY starts at 5:00pm Tonight.  Come ready to have a good time.  Bring Family and Friends. Partner WOD Teams of 2 complete the following: 50-40-30-20-10 reps of: Kettlebell Swings (53/35) Kettlebell Facing Burpees Wall Balls (20/14)Read More

January 4, 2019 Strength: Bench Press 2 Rounds of: 8-6-4 (progressive loading) *Try to increase weight each set, then repeat those weights on the 2nd Round. Metcon: 15 minute AMRAP 30 Double Unders 15 Deadlifts (225/155) 30 Double Unders 15 Toes-to-BarRead More

January 3, 2019 Conditioning: Every 1:30 x 4 Rounds Shuttle Sprints: 350ft (25ft out, 25ft back + 50ft out, 50ft back + 100ft out, 100ft back) Metcon: (For time) 40 Handstand Push ups (2:1 Hand Release Push ups (80)) 20 Bar Muscle ups (2:1 Chest-to-Bar Pull ups (40)) 10 Squat Clean Thrusters (185/125) *If unable...Read More

January 2, 2019 CLASSES ARE BACK TO REGULAR SCHEDULE. Strength: Snatch 10 minute EMOM 1 Power Snatch + 1 Squat Snatch *Start around 60% and build from there. Metcon: (For time) 21-15-9 reps of : Hang Power Snatch (95/65) Burpee Box Jump Overs (24″/20″)Read More

January 1, 2019 Happy New Year! GYM IS CLOSED Southern Columbus CrossFit would like to wish you and your families a very Happy and Healthy New Years! May 2019 be the year you hit all your Fitness Goals – that first Muscle up, a Snatch PR,  new 1 Rep Max Clean & Jerk, Back Squat,...Read More

December 31, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 3 Front Squats Even: 6 Back Squats *Use 70-74% of Front Squat for both movements. Metcon: (Partner WOD) Teams of 2, complete the following, alternating each round. 10 Rounds (5 Rounds each – alternate rounds) 12 Thrusters (95/65) 31 Double Unders then, 2018m Row (Cash...Read More