September 8, 2019 Rest Day. Get out and enjoy your day. Great job to the two teams that competed yesterday at Smash Fest.  Awesome job to all athletes.Read More

September 7, 2019 GOOD LUCK to the Two Teams competing at tomorrows Smash Fest being held at CrossFit Excess.  Kick some BUTT Teams and bring home some hardware.  GO TEAM SOUTHERN COLUMBUS CROSSFIT! Partner WOD In teams of 2 complete: 10 x 200m Run (each partner does 5) 75 Dumbbell Hang Power Snatches (50/35) 50...Read More

September 6, 2019 Strength: Back Rack Lunges Every 2:00 x 6 Rounds 12 Back Rack Lunges *Use a moderate to heavy weight. Metcon:  3 Rounds for time: 400m Run 21 Pull ups 12 Deadlifts @ BodyweightRead More

September 5, 2019 Metcon: Every 5:00 x 5 Rounds 50 Double Unders 20/16 Calorie Row 10 Burpees Over Rower *Goal is to complete the work inside 3:00 – 4:00 and have 1:00 of rest before starting the next round.  Also, try to have the same time per round – BE CONSISTENT! Core/Midline: *Make up from...Read More

September 4, 2019 Strength: Bench Press 3-3-3-3-3 *Increase weight each round.  *After each set of Bench Press, complete 10 Dumbbell Single Arm Plank Rows (10 per side). Metcon: 8 minute AMRAP 10 Knees-to-Elbow 10 Box Jump Overs (24″/20″) 10 Handstand Push ups GYMNASTICS CLASS at 5:30pm Come refine those skills and get them ready for...Read More

September 3, 2019 Metcon: 0:00 – 10:00 30 Squat Cleans (135/95) Max Calorie Row 10:00 – 15:00 Rest 15:00 – 25:00 30 Power Snatches (135/95) Max Calorie Bike *For both the Squat Cleans and the Power Snatches, use the weights that you used for both the “Grace” and “Isabel” workouts we did back in August....Read More

September 2, 2019 HAPPY LABOR DAY!!! 9:00am is the ONLY CLASS TODAY. Conditioning: (For time) 1000m Row Time Trial *Use this as a baseline WOD. Metcon: Partner WOD “Mogadishu Mile” 4 Rounds for time of: 19 Kettlebell Ground to Overhead (53/35) 19 Kettlebell Front Squats (53/35) 19 Kettlebell Push ups (one hand on KB –...Read More