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

March 10, 2020 Metcon: “Non-Stop Cardio” 30 minute AMRAP 20 Burpees 30/25 Calorie Row 40 Double Unders 50 Jumping Lunges Core/Midline Work: 3 Rounds (Not for time) 10 GHD Sit ups 12 Hip Extensions 14 Reverse HypersRead More

March 9, 2020 Strength & Metcon: “Barbell Frenzy” Every minute on the minute for as long as possible: 1 Snatch (Power or Squat) *Men increase by 10# and ladies by 5# Once you fail on the Snatch, Rest 1:00, then move directly into… Every minute of the minute for as long as possible: 1 Clean...Read More