Welcome to Athens GA’s CrossFit South, the city’s newest CrossFit affiliate! Here at CFS, we prepare for the unknown and the unknowable through constantly varied, high-intensity functional movements. A functional movement is one that carries over into our everyday lives. How often do you get out of a chair each day? That’s doing a squat. Or maybe you have to pick something up off the ground: a deadlift. Each time you pick your kid up and bring him up to your chest for a hug, that’s basically doing a clean! At CrossFit South, we want to make you better at everything, and we do that by addressing each of the ten domains of fitness: speed, strength, cardiorespiratory endurance, power, flexibility, balance, coordination, accuracy, stamina, and agility. We work on all of these domains every week, but we devote more time to some than others: it will take a lot more time and effort to increase one’s strength than to improve accuracy.
At CrossFit South our athletes safety will always be our top priority. Starting with our CrossFit 101 program we go over technique and mechanics of a few movements each session, followed by a short workout using the skills you just learned. For the duration of the program you work with us one-on-one or in small groups of fellow athletes new to CrossFit. We want to make sure you’re comfortable with the movemenhts of CrossFit before we start to encourage you to increase the intensity.
Let me be the first to tell you: CrossFit is for everyone. I know that what you might see on TV or the internet can seem intimidating, but that is not what we do everyday. Workouts are designed to be scalable to each individual’s ability: if a weight is too heavy we can lower it; if you can’t do pullups you can do ring rows; if you can’t jump up on a box we have you step up on it; instead of doing 5 rounds of the workout you will do 4, etc.
CrossFit is only as hard as you make it. We encourage people to push to the limits of their own tolerances without sacrificing technique, but only you can make the most out of your own workouts. It’s a common misconception that you need to be in shape before starting CrossFit. Any athlete at the top of their game can come into the gym and find a workout challenging. No one will ever be “fit” enough in that regard. That’s why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a life-long journey and we’re here to help you on it.
We were all new to CrossFit at one point in our lives, so we know what you’re going through. Please don’t hesitate to speak up and ask questions! There is no judgment at CrossFit South. We want our athletes to get along and help eachother out. We want a community at CrossFit South where students, moms, firefighters, and professionals of any athletic ability can come and workout and have a good time. It doesn’t matter how slow you run, you’re still lapping everybody on the couch.
At CrossFit South we build our custom programming around strength, gymnastics, and quality of movement. Since we want to make you stronger, you won’t see many high-rep, drawn-out metcons. When workouts get too long and full of movements seemingly picked at random, you get exhausted and your form breaks down at the sake of speeding through the workout. That’s not good for anyone. We stick with a classic CrossFit approach: our workouts of the day (WODs) generally consist of couplets and triplets but with an occasional longer metcon. Before each workout, we start with a MOD, or movement of the day, which is when we work on strength building or skill work. This part of the workout is usually a mono-structural, not-for-time, practice session. Following the MOD, comes the WOD. Anyone can program a sexy metcon, but at CrossFit South, we avoid that lure and program with a purpose: quality of movement. We keep our workouts short, simple, and satisfying. They might seem boring on paper, but they produce results.