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Latest & greatest news

Vice

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 12 Single Leg RDL w/ DB 12 Single Arm Overhead Press Barbell Warm Up Weightlifting Clean and Jerk (Heavy Single) *15 Minutes to build to a heavy single for the day Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings 70/53 Goblet […]

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Run and Gun

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 10 Medball Hamstring Curls 10 Banded Goodmornings Barbell Warm Up Build to weight 1 Round 5 Deadlifts 15 Double Unders Metcon Metcon (Time) 3 Rounds 15 Deadlifts 225/155 50 Double UndersBasically 45 reps of deadlifts. If we are not […]

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Bad Blood

Announcements Saturday 6/16 we will be closed! Come out to cheer on SHCF athletes at Battle on the Creek! South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Line Drills (No Measure) 200m Run/Row Quad Stretch Knee to Chest Punter Swings Knuckle Drags Lateral Lunge Piriformis Stretch Walking Samson Walking Spidermans Inchworm 3 Air Squats […]

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Lift Off

Announcements Saturday 6/16 we will be closed! Come out to cheer on SHCF athletes at Battle on the Creek! South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Jumping Jacks Samson Air Squats Jumping Jacks Spiderman Frog Squats PVC Pass Thru Push Up 2 Pike Straight Leg Sit Up PVC Snatch […]

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Tied Up

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 Easy Row Spidermans (reach both arms) Air Squats Medium Row Samson Frog Squats Fast Row Inch Worm Straight Leg Sit Up Ankle Stretch :15 e/s 10 Table Tops 10 Leg Circles 10 Fire Hydrants (keeping the foot high) Weightlifting Front Squat (1RM […]

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Bruce

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 10 Jumping Jacks 8 Kneeling Single Arm DB Press e/s 8 DB Row e/s 15s Hollow Rocks Weightlifting Bench Press (1RM) *15 Min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Handstand Push Ups 10 Dips 15 Push Ups […]

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Thrustajerk

South Hall CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) In teams of four 3 Rounds EacH 400m Run 30 Thrusters 75/55 20 GHD Sit Ups

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RX’r

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 10 Air Squats 10 Single Leg RDL 10 Frog Squats + Reach each arm Barbell Warm Up 5 RDL 5 Barbell Row w/pause 5 Strict Press Snatch Warm Up w/PVC Establish Grip – 5 PVC Pass Thru – 5 Drops – […]

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Brussel Sprouts

South Hall CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets 150m Row 2 Wall Walks (5s Hold @ top) 10 Single Leg RDL w/ reach Gymnastics Metcon (No Measure) EMOM for 3 sets each Station 1 2-3 Muscle Ups or 5 Strict Pull Ups or 10 Ring Rows @ 2111 Station […]

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Wednesday

South Hall CrossFit – CrossFit Teens View Public Whiteboard Weightlifting Back Squat (3×5 @ 3011) 3 Sets Back Squat x 5 @ 3011 20 Walking Lunge W/ KB Metcon (AMRAP – Reps) AMRAP 10 5 Strict Pull-Ups 10 Kettlebell Swings 20 Air Squats

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