November 27, 2018 Metcon: 25-minute running clock: 0:00 – 5:00 50/40 Calorie Row AMRAP Ground to Overhead (155/115) 5:00 – 10:00 Rest 10:00 – 15:00  40/30 Calorie Row AMRAP Hang Squat Cleans (135/95) 15:00 – 20:00 Rest 20:00 – 25:00 30/20 Calorie Row AMRAP Thrusters (115/75) Accessory Conditioning: “Death by Shuttle Sprint” (50ft out, 50ft...Read More

November 26, 2018 SCHEDULE ANNOUNCEMENT: The Tuesday and Thursday 9:00am CrossFit Class will take place at 9:30am THIS WEEK due to some scheduling issues.  Please plan accordingly. Strength: Bench Press 5-5-5-3-3-3-1-1-1 (increase weight each set) *Complete 6-8 Strict Pull ups after each set of Bench Press. Metcon: 3 Rounds of: 1:00 Single Unders 1:00 Goblet...Read More

November 25, 2018 Rest Day.Read More

November 24, 2018 Partner WOD Teams of 2 complete the following: 25 minute AMRAP 20 Synchronized Burpees 500m Row 100ft Overhead Walking Lunges (45/35 plate) (each person) 50 Plate Ground to Overhead *Partners must complete the Burpees synchronized.  The Row and Plate Ground to Overhead can be partitioned as needed.  Each partner must complete the...Read More

November 23, 2018 Strength: Deadlift 3 x 3 @ 70% 3 x 2 @ @ 80% 3 x 1 @ 90%+ *Rest as needed between sets. Metcon: (For time) 600m Run 21 Deadlifts (275/185) 21 Alternating Pistol Squats* 400m Run 15 Deadlifts 15 Alternating Pistol Squats 200m Run 9 Deadlifts 9 Alternating Pistol Squats *Scale...Read More

November 22, 2018 HAPPY THANKSGIVING! Southern Columbus CrossFit would like to wish YOU and YOUR Families a Happy and Healthy Thanksgiving.  Take a second and reflect on all those things you are THANKFUL for in your life. FRIDAY SCHEDULE 10:00am CrossFit Class 2:00pm Open Gym 3:30pm CrossFit ClassRead More

November 21, 2018 SCHEDULE ANNOUNCEMENT Classes Today are Normal CLOSED Tomorrow for Thanksgiving – Rest up and Eat Lots! Strength: Snatch + Overhead Squat Hang Snatch + Overhead Squat (2+2) x 5 sets *Complete 2 Hang Snatches + 2 Overhead Squats.  Build to moderate-heavy set. Metcon: 3 Rounds for time: 20/16 Calorie Bike 10 Bar...Read More