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Uncategorized'S ARCHIVE

  • Tuesday February 28th

    By Emily Z. | In Uncategorized | on February 27, 2017

    170228 Last day to show us what you got! We’re loving this one from Jen Tucker: Kids-they do what they see… so make sure they see you do something awesome!! CrossFit South City has become one of Audrey’s favorite places to be. It’s pretty cool to have her there watching. I hope it helps her […]

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  • Monday February 27th

    By Emily Z. | In Uncategorized | on February 26, 2017

    170227 Warm-up 3×10 Du’s Banded Air Squats Banded Side Steps Hip Ext or Supermans Weightlifting Front Squat 5×5 Pyramid WOD-10Min EMOM 2 Burpees 4 Push Jerks 115/75 6 Back Squats 115/75  

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  • Saturday February 25th

    By Emily Z. | In Uncategorized | on February 24, 2017

    170225 Don’t forget this Saturday, February 25th is Bring A Friend Day at CrossFit South City. Classes are at 9-10-11am. This will include a fun filled workout, scale-able for all fitness levels. – Your friends will receive the Foundations course and a one month unlimited membership for $100. As always, if your friend signs up […]

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  • Friday February 24th

    By Emily Z. | In Uncategorized | on February 23, 2017

    170224 Warm-up 3×10 Air Squats Banded Pull to Face Dislocates Du’s Weightlifting OHS 6×3 Pyramid WOD 10-9-8-7-6-5-4-3-2-1 Thrusters 135/95 1-2-3-4-5-6-7-8-9-10 Muscle-ups  

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  • Thursday February 23rd

    By Emily Z. | In Uncategorized | on February 22, 2017

    170223 TheĀ Open Schedule Five Weeks | Feb. 23 – March 27 17.1: Feb. 23 – 27 17.2: March 2 – 6 17.3: March 9 – 13 17.4: March 16 – 20 17.5: March 23 – 27 Registration for the Open begins Jan. 12, 2017. The Open is the first stage of the CrossFit Games season […]

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  • Wednesday February 22nd

    By Emily Z. | In Uncategorized | on February 21, 2017

    170222 Warm-up/Tabata Banded Latpulldowns Supermans Diamond Push-ups Glute Hip Bridge Weightlifting Close Grip Bench Press 5×5 @70-75% WOD-5 RFT 400M Run 15 Power Cleans 115/75 10 BB Push-ups      

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  • Tuesday February 21st

    By Emily Z. | In Uncategorized | on February 20, 2017

    170221 Mark your calendars for this Saturday, February 25th for Bring A Friend Day at CrossFit South City. Classes are at 9-10-11am. This will include a fun filled workout, scale-able for all fitness levels. – Your friends will receive the Foundations course and a one month unlimited membership for $100. As always, if your friend […]

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  • Monday February 20th

    By Emily Z. | In Uncategorized | on February 19, 2017

    170220 Warm-up 400M Run or 500M Row 2×10 Ring Rows RDL w/ bar Push-ups Dislocates Weightlifting Snatch Grip Deadlift 3×10 alternate w/ Bent-over BB Row 3×10 Good-morning 3×10 alternate w/ Barbell Floor Press 3×10 WOD-15Min AMRAP 12 Bar-Facing Burpees 9 Power Snatches 95/65 6 T2B or K2E Cashout 2Min ME Windshield Wipers    

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  • Saturday February 18th

    By Emily Z. | In Uncategorized | on February 17, 2017

    170218 Warm-up/5Min AMRAP 20 Mountain Climbers 10 Banded Upright Rows 10 Banded Goodmorning 10 Hollow Rocks Weightlifting Burgener Warm-up 8Min EMOM 1 High Hang Power Clean+1 Hang Power Clean+1 Power Clean WOD-Teams of 2 50/40/30/20/10 DB Bench Press 50/35 Calorie Rows KBS 53/35  

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  • Friday February 17th

    By Emily Z. | In Uncategorized | on February 16, 2017

    170217 Warm-up/Tabata Lateral Lunges Wide Stance Squat Bird Dogs Hip Extensions Weightlifting Sumo Squat 8×3 @70-75% WOD-15Min Cap 200 Wall Balls 20/14 Remaining time Max Du’s Beginner Athletes-100 Wall Balls Remaining Time Max Singles

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