Posted in WODs

A) EMOM 21
Press progressions

4 laps
10 power snatch
3 laps
10 power snatch
20 pull ups
2 laps
10 power snatch
20 pull ups
30 wall balls
1 lap
10 power snatch
20 pull ups
30 wall balls
40 burpees


C) muscle up practice
D) Row, 10x250m TT


Posted in WODs

A) Every 90 seconds for 8 sets
Power snatch

B) Every 90 seconds for 8 sets
Barbell complex

12 hang power clean
9 front squat
6 burpees over the bar


D) handstand practice
E) hip thrusts, 4×8 heavy


Posted in WODs

A) Depth jumps
2×4 @ 20″

B) Back squat
Ramp up to 102.5%

C) Speed squat
3×2 @ 80%

D) Pause squat
3×3 @ 62.5%

E) 4x
6 snatch, pvc pipe
12 t2b
24 double unders


E) muscle up practice
F) Good mornings


Posted in WODs

A) Floor press
6×2 @ 70-80% 1RM bench

B) 5x
10 pull ups
20 alternating kb/db clean & jerks
*emom 5 clapping push ups

C) For quality
4×15, single leg deadlifts


A lot of you slackers need to start hanging out with us at Girls Night and at the after parties… It’s a great way to meet your fellow athletes and a chance go get to know your coaches better… Don’t make Raleigh sad!

Bonus work
D) Core
Hollow rocks, 4×30
Hollow hold, 3 minutes

E) Row
10 minutes, 2 minutes at each rating – you should keep a steady pace with regards to stroke rate … This does not mean you’re pulling slow even if the pace is slow. Hard pulls every time.
20 spm
22 spm
24 spm
18 spm
30 spm

So every week we have a coaches meeting and this week we discussed (among other things) that there is still a lack of focus for people coming to open gym. In the near future we’re going to work with every unlimited member that comes to open gym and put them thru a movement screening to help identify weaknesses. From this we’ll make for you a rough guide of what you will do during open gym. Yes, you will do what we prescribe unless you already have a well thought out plan to attack your weaknesses. Until then we will program Bonus Work for you to do during open gym… really everyone should do it… for the most part it will be things you can do at home or before/after classes as long as you stay out of the way.

Sunday October 26th update

Posted in WODs


Short update today, but I have another announcement that I’ll share tomorrow about a fundraiser we’ll be doing next month.

This Friday is Halloween and since most everyone is out of town including our coaches, we’ll be having one class at 6pm only on Friday. As it says on Frontdeskhq when you register for Friday’s Pumpkin Party, you have to wear a costume or else you’ll do 200 burpees for time. It would also be in your best interest to bring a pumpkin.

Only two more weeks of this cycle, then we’ll do a week of fun and testing benchmarks, then we’ll do a 4-week oly cycle. What to expect this week:

Monday: bench; deadlifts; Couplet wod
Tuesday: squat day; core work
Wednesday: snatch; Gymnastics wod
Thursday: cleans; long wod involving running
Friday: Halloween Pumpkin Party
Saturday: free team wod only


Posted in WODs

-open gym/rest day-

Homework during open gym:
Odd: something you suck at
Even: something you hate doing

Girl’s Night WOD
30x snatches, 135/95#

Girl’s Night Post-WOD Cookout
Starting around 700pm. Bring something to share. Beer is always good.



Posted in WODs

Accidentally deleted the 8am Sweatshop, but it’s back on the schedule… My bad!

A) Every 90 seconds for 15 minutes
3x snatch grip push press + 1x overhead squat

B) Open WOD 14.1
30 double unders
15 power snatches



Posted in WODs

A) EMOM 20
Odd: power clean + hang clean + jerk
Even: 3-5x muscle ups (or transition work on the low rings)

1 lap
10 wall ball
10 kb swing
10 pistol
2 lap
20 wall ball
20 kb swings
20 pistol
3 lap
30 wall ball
30 kb swings
30 pistols


Don’t forget to order you hoodie at the gym! Money is due by November 4th!

Hoodie order

Posted in WODs

Option #1
Zip up lightweight hoodie
Colors: Kelly green, pink, grey, black, charcoal, navy
Design: CFS cube on front breast and CrossFit South on back
Cost: $20


Option #2
Heavyweight pullover
Colors: Charcoal only
Design: CrossFit South on front with CFS cube on back
Cost: $40


Samples are at gym, final design might vary. Must pay in cash in advance or I can charge your account for the amount. Final day to order and pay is 2 weeks from now on November 4th.


Posted in WODs

A) Floor press

200m farmer carry
15 pull ups
10 front rack lunges
5 hspu


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