MOD Snatch skill transfers WOD 20-15-10 Kettlebell swings Box jumps 200m farmers walk w/ kettlebells between rounds


MOD Weighted chin-ups on rings WOD 4 Rounds for time: 10 heavy deadlifts 10 toes to bar 5 clapping pushups


MOD Double unders Hollow rocks Handstand holds WOD 12 minute AMRAP: 10 push press 10 sdhp 10 thrusters 10 box jumps


MOD Gymnastics skill work WOD Overhead squat


MOD Press WOD 5 Rounds 10 dumbbell snatches, alternating arms 15 box jumps 200m run


MOD Sumo deadlifts WOD 5 rounds 200m run 20 push ups


MOD Shoot throughs WOD 1 deadlift 1 hang squat clean 1 push press 1 shuttle run 2… 3… 4… 5… *2 burpee penalty added at the end for each time you let go of the barbell without finishing the barbell complex


MOD Back Squat WOD 8 Minute Limit 30 kettlebell swings 20 box jumps 10 pull ups 400m run Max double unders for your score

GORUCK Challenge

This past week, the brothers Lesko and CrossFit South athlete, Chris Caswall, were in our nation’s capital to participate in the Independence Day GORUCK Challenge. The GRC is an 8-10 hour, 15-20 mile adventure that is a slice of reality found in the most elite schools in Special Operations. They say they “under promise, over deliver” and it most certainly …

Happy 4th of July!

We will be running AM classes on Monday but then we will be closed the rest of the week. Have a safe and happy 4th of July!