• 17JAN, 2021

    Day in the Life @ CFS

    This week we're posting an entire day of programming at СrossFit South. The last two weeks we gave a quick review of what to expect in our СrossFit group class, but we have so much more for you to do when you're at the gym! Check it! You can also follow along at home or
  • 11JAN, 2021

    Week of 01/11

    Another week of wods. Final version may vary and will be updated in the app for members! Monday Back squat Amrap 10 -5 front squat -7 hspu -9 c2b pull ups Tuesday Bench press Death by calorie row Wednesday Shoulder press 10 thrusters 50 double unders 8-40 6-30 4-20 2-10 Thursday open gym / rest
  • 03JAN, 2021

    Week of 01/04

    We're posting our workouts again! Members have access to our app to log and track results, as well as see all our supplemental programming. [vc_nested_accordion][vc_nested_accordion_tab title="MONDAY" tab_id="1609723624-1-44"] 5RM strict press into 2RM push press 20 calorie row 20 db clean, 70/45# 20 calorie row 20 db press 20 calorie row 20 db squat 20 calorie