Its Over

Announcements Labor Day Monday 9/4 we will only be having a 9:30am class! South Hall CrossFit – CrossFit Metcon (Time) 8 Rounds 10 DB Hang Squat Cleans 50/35 6 Handstand Push...

Run Away

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 400m Run 30 Wall Balls 30/20*I want you to work on getting bigger sets on wall balls. Sets of 15 would be...

South Paw

South Hall CrossFit – CrossFit Metcon (Time) 3 Rounds 20 GHD Sit-Ups 15 Chest to Bar Pull Ups 10 Hang Power Cleans...

Max Out

South Hall CrossFit – CrossFit Weightlifting Back Squat (1RM) *15 Min to establish a 1RM Metcon Metcon (Time) 75 KB Swings 70/53 75 Push Ups 75 Sit Ups 75 Air Squats*20 Min time...

Knockout

South Hall CrossFit – CrossFit Metcon (Time) 4 Rounds: 21 Wallballs 20/14 18 Calorie Row 15 Box Jumps 24/20 12 DB Snatches...
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