Month: July 2016

On September 3rd we will host a mock lifting meet for CFS members only. To see how a weightlifting meet runs, check out this blog post for details. Instead of competing by weight classes, we will have a sort of rx/scaled group for both men and women. If you’re strong, sign up for RX.  If you’re not…

That’s right, we offer a free class every Saturday morning to anyone that’s interested. The only thing we ask in return is for you to reserve your spot!  To do so, please head to our scheduling website to create an account, sign our digital waiver, and enroll in the Free Community WOD on Saturdays. If you don’t…

A) Front squat  Week 3 Day 2  B) Push press  Week 3 Day 2  C) Rowing 500m row 10 ghdsu 400m row 10 ghdsu 300m row 10 ghdsu 200m row 10 ghdsu

Here at CrossFit South, we believe education is important. That’s why we offer discounts on our Sweatshop and CrossFit memberships to students! Our current prices can be found HERE. Proof of enrollment is required. These are the only discounts we offer.

A) Deadlift  Week 7 B) AFAFP 100 double unders  Then…  3x 7 power snatch 14 c2b 21 wall balls Then… 100 double unders

A) Front squat Week 3 Day 1 B) Push press Week 3 Day 1 C) AMRAP 7 7 power cleans 7 thrusters 7 bar facing burpees

5k run 

A) Front squat  Week 2 Day 2  B) Push press  Week 2 Day 2  C) 21-15-9 Box jumps Power snatch C2B pull ups

Make up a day you missed or do Gymnasty!  A) 100 shoulder taps B) 30 skin the cats  C) 30 muscle ups  D) 30 toes to bar  E) 5x 5 skin the cats 5 ring muscle ups 10 t2b