Friday, April 3rd

During this hard time, we want to do everything we can for our community of dedicated members who are laid off.  Whether you are a current or former CrossFit South City member, we are all in this together and here to help each other. CFSC will offer a food and supply drop off. We understand that people are stressed, and we want to make sure everyone has daily essentials such as groceries and household items (ex: cleaners/ toiletries).
We will be accepting non-perishable items, and household items this Friday, April 3rd, from the hours of 10:30 am-12:30 pm.  There will be a donation table in front of our big bay door that says, “CrossFit South City.” We will make totes for anyone who needs items to take home. A followup email will be sent out with a pick-up day/time next week.
If you would like to donate, but the time frame doesn’t work for you, please contact us at 

Tabata Warm-up
Jumping Jacks
DB Bent Over Row/Push Ups
Glute Hip Bridges
Hollow Rocks
10 min EMOM:
Min 1: 10 Push Press (DB/Barbell) choose your weight
Min 2: :40 Mountain Climbers
Rest 5 mins
15 min AMRAP:
4 Strict HSPU
6 V-Ups
12 RKB Swings
For EMOM: if no equipment for Push Press have them do Decline Push Ups
HSPU- 2 Wall Walks or 8 Plank Shoulder taps
KB Swings- use DB to do RKBS, Plate RKBS, Glute Hip Bridge (no equipment)

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