12/30/15

Don’t forget to sign up for the new years eve wod! Only one class and it will be at noon on Thursday! Closed Friday since everyone will be hungover and regretting the previous night’s choices…. And back to the grind on Saturday! I’ll try to get a newsletter out on the 1st to talk about a few changes and what …

12/29/15

Today’s your chance to try out the first workout of the Intergalactic Throwdown. Make sure you sign up this week before prices increase! Three different levels of scaling with prizes for top finishers! Proceeds will also go towards the Athens Animal Shelter. A) Level Testing 25 minutes to try a few challenges B) 17 minute timer 3x 30 double unders …

12/28/15

Limited schedule this week as well, make sure you sign up for classes! Make sure you check your email to see if classes are canceled due to low attendance. WOD 11 minute timer 7 rounds of Cindy 400m run AMRAP burpees MOD Back squat 20rm, add 5-10# from last time!

Schedule updated for the week

If you signed up last week before I was able to change the schedule, make sure you look at the changes. Monday thru Wednesday has 3 morning classes and two evening classes. Thursday is noon only. Closed new years day. http://crossfitsouth.frontdeskhq.com/schedule

12/24/15

Merry Fitness everyone! See you next week! CrossFit AMRAP 20 “Festival of Lights” 1 clean and jerk 2 strict pull ups 3 t2b 4 box jumps 5 burpees 6 overhead lunges 7 deadlifts 8 double unders Sweatshop AMRAP 20 “Festival of Lights” 1 wall balls 2 pull ups 3 ball slams 4 box jumps 5 burpees 6 kb swings 7 …

12/23/15

One class today and one class tomorrow. Make sure you sign up or else it will be canceled if there aren’t enough participants! Both days only say Sweatshop, but there will be a crossfit option. A) AFAFP Fran 21-15-9 Thrusters Pull ups B) Back squat 20rm

12/22/15

Level testing day! Second workout of the Intergalactic Throwdown has been released! Scaled/Intermediate/Intergalactic 9 minute timer 4 minutes row, meters 1 minute rest/transition 4 minutes max weight thruster

12/21/15

Merry Fitness! We’re starting the level testing this week and next before we begin the new cycle. First test is “Baseline”…make sure you give it everything you got! Baseline 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups Back Squat 20RM Today’s goal is at least 60% 1RM! If it feels like you can definitely …