Sunday Update, November 30th

It’s the last day of November, but you can still check-in on Facebook for #movember! I hope everyone had a wonderful holiday, and thanks for everyone that helped volunteer this Thursday…you guys rock! Snatches for Staches is this Saturday! Doors open at 8AM and we need all teams to be there by 830AM. First event will start by 9AM. If …

11/28/17

-open gym/rest day- We’ll be open today from 5 to 7. Programming will be on the board but the gym will function as open gym today. A) Power snatch 2×3 @ 65% 2×3 @ 70% B) Power clean 2×3 @ 65% 2×3 @ 70% C) Push jerk 2×3 @ 65% 2×3 @ 70% D) AFAFP 28x KB swings 28x KB …

Salvation Army Angel Tree – Donations needed!

The Angel Tree Program has provided Christmas assistance for disadvantaged children, and CrossFit South us helping for the third year in a row. We have three children that we’ll be helping out this year, two girls and one boy. Each child has a list of things that they need (clothes and such) and things that they want (toys and dolls). …

11/26/14

A) Back squat 5×5 @ 85% B) Hang clean 2×3 @ 65% 3×3 @ 70% C) Halting clean deadlift 1×3 @ 80% 2×3 @ 85% D) SLDL 3×5 @ 65%

11/25/14

A) Behind the neck jerk 5×3 @ 75% B) Push press 2×5 @ 75% 2×5 @ 80% C) Jerk dip squat 3×5 @ 85% D) AMRAP 10 30 double unders 15 ball slams

11/24/14

A) Back squat 3×10 @ 70% B) Hang snatch 2×3 @ 65% 3×3 @ 70% C) Halting snatch deadlift 1×3 @ 80% 2×3 @ 85% D) Overhead squat 2×3 @ 65% 3×3 @ 70%

Sunday update, November 23rd

It’s Thanksgiving week! The schedule has been updated to reflect our limited hours. Depending on the turn out on Monday I might add a timeslot or two. There are classes every day except for Thursday (obviously?). No Girls Night this Friday, and we’ll get back to normal next week. If you haven’t already, fill out your spreadsheet so you can …

11/22/14

Sweatshop @ 9am Oly @ 1030am The schedule for next week will be updated on Sunday by noon, don’t sign up for classes until I’ve changed the schedule. A) Back squat 8×3 @ 80% B) Snatch 2×3 @ 70% 2×3 @ 75% C) Clean & jerk 2×3 @ 70% 2×3 @ 75%

11/21/14

Open gym / rest day Hoodies and jackets will be ready for pick up before Girls Night. Tonight’s wod… I’m thinking a bodyweight only wod