December 29, 2019 Rest Day.Read More

December 28, 2019 Partner WOD Teams of 2 complete: 100/80 Calorie Row 30 Synchronized Bar Facing Burpees (7:00 cap) Rest 2:00 400 Double Unders 30 Synchronized Bar Facing Burpees (7:00 cap) Rest 2:00 100/80 Calorie Assault Bike 30 Synchronized Bar Facing Burpees (7:00 cap) *7 min Time Cap each workout, Split calories up as needed...Read More

December 27, 2019 TODAY’S SCHEDULE 9:00am, 3:30pm and 4:30pm Classes Strength: Overhead Squat 1. Pause Overhead Squat 3 x 2 *Pause :05 in the bottom of each rep. 2. Power Snatch + Overhead Squat (1+1) x 5 sets *Build in weight over the 5 sets. Metcon: 10 minute AMRAP 300m Run 6 Power Snatches (95/65)...Read More

December 26, 2019 TODAY’S SCHEDULE 10:00am and 12:00pm Classes ONLY Metcon: (For time) 40/30 Calorie Row (Buy-In) then, 12-9-6 of: Dumbbell Burpee Box Step Overs (50/35 x 2 @ 24″/20″) 24-18-12 of: Toes-to-Bar then, 40/30 Calorie Row (Cash-Out) Accessory Work: 2-3 Rounds (Not for time) 14 Alternating Single Arm Dumbbell Bench Press (7 per side)...Read More

December 25, 2019 GYM CLOSED. Southern Columbus CrossFit would like to wish you and your families a VERY MERRY CHRISTMAS.    Read More

December 24, 2019 10:00am and 12:00pm CLASSES ONLY TODAY Christmas Eve WOD “The 12 Days of Christmas” Complete just like you sing the song: 1 Muscle up (Ring or Bar) 2 Power Snatches (135/95) 3 Shoulder to Overhead (135/95) 4 Hang Power Cleans (135/95) 5 Deadlifts (135/95) 6 Burpees 7 Toes-to-Bar 8 Pull ups 9...Read More

December 23, 2019 Strength: Clean Complex Every 2:00 x 5 sets: 3 Power Cleans 2 Front Squats 1 Push Jerk *Increase weight over the 5 sets and build to a heavy complex. Metcon: (For time) 60 Double Unders 3 Rounds of “Macho Man” (135/95) 60 Double Unders 2 Rounds of “Macho Man” 60 Double Unders...Read More