MOD Olympic lifting WOD 20-15-10 Burpees Box jumps 1 prowler push b/t rounds


MOD Hollow position work WOD 22 calorie row 22 push press 22 back squat 22 double unders 22 strict pull ups 22 deadlifts 22 pushups 22 double unders 22 hang cleans 22 box jumps 22 sit ups 22 double unders 22 KB swings 22 burpees 200m plate carry 30 minute limit


MOD Front squats WOD Death by burpees


MOD Rowing WOD 5 Rounds: 5 deadlifts 5 hang cleans 5 front squats 5 push press 5 back squats Increase weight each round, rest 90s between rounds


MOD Press WOD Run 200m 20 Squats 20 KB Swings 20 Pull ups 20 Push ups 20 Box Jumps 20 Sit ups 20 Ring Dips Run 200m


MOD Skin the cat WOD Grace: 30 clean & jerks (135/95)

Time to WOD

Come by CrossFit South this week for a free trial. We’ll be closed the week of the 4th of July, so we’d like to go ahead and get to know some fellow CrossFitters before our opening next month. So give us a call or send us an email if you’d like to come WOD with us! Links: Schedule Contact Us

Red & Black

We FINALLY got our flooring in today! We put down nearly 3 tons of rubber, it was a hell of a workout. With this we’re ever so closer to opening, please be patient!