Month: October 2014

Movember 2014

It’s time for the annual Movember campaign! Read more at MOVEMBER.COM The reason for the poor state of men’s health are numerous and complex and include: Lack of awareness and understanding of the health issues men face Men not openly discussing their health and how they’re feeling Reluctance to take action when men don’t feel…


A) EMOM 21 Press progressions B) AMRAP 20 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


A) Every 90 seconds for 8 sets Power snatch B) Every 90 seconds for 8 sets Barbell complex C) AMRAP 10 12 hang power clean 9 front squat 6 burpees over the bar Homework D) handstand practice E) hip thrusts, 4×8 heavy


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 Homework E) muscle up practice F) Good mornings


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…

Sunday October 26th update

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…


-open gym/rest day- Homework during open gym: EMOM 20 Odd: something you suck at Even: something you hate doing Girl’s Night WOD “Isabel” 30x snatches, 135/95# Girl’s Night Post-WOD Cookout Starting around 700pm. Bring something to share. Beer is always good.


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 AMRAP 10 30 double unders 15 power snatches


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

Hoodie order

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…