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!


MOD Cleans WOD 100 Wall Balls


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