December 25, 2018 MERRY CHRISTMAS Southern Columbus CrossFit would like to wish YOU and YOUR FAMILY a very MERRY CHRISTMAS! GYM IS CLOSED TODAY. Tomorrow Schedule: No Morning Classes. Afternoon Classes ONLY – 3:30p, 4:30p, 5:30p (Gymnastics), 6:30pRead More
December 22, 2018 HOLIDAY SCHEDULE Mon. Dec. 24th: 9:00a CrossFit and 10:00a Open Gym Tues. Dec. 25th: CLOSED Wed. Dec. 26th: NO MORNING CLASSES. Afternoon Classes ONLY – 3:30p, 4:30p, 5:30p (Gymnastics), 6:30p Partner WOD In teams of 2, complete the following: Athletes will work together to complete the work inside each of the 10-minute...Read More
December 21, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 1 Front Squat Even: 3 Back Squats *Use 78-82% of Front Squat for both movements. Metcon: (For time) 60 Abmat Sit ups 50 Box Jump Overs (24″/20″) 40 Toes-to-Bar 30 Power Cleans (115/80) 20 Wall Balls (30/20)Read More
December 20, 2018 Metcon: 3:00 AMRAP 30 Single Arm OH Squats (25/10-15) 15 Lateral Burpees Over Row Max Calorie Row *Must switch arms on squat every 5 reps. Rest 3:00 3:00 AMRAP 24 Single Arm OH Squats (35/25) 12 Lateral Burpees Over Rower Max Calorie Row *Must switch arms on squat every 6 reps. Rest...Read More
