Challenge Yourself Be you, just better than before.
We don’t need machines We are the machines!
Southern Columbus CrossFit Where fitness is a lifestyle.


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Announcements:

  • Gymnastics WOD will be Wednesdays @ 5:30pm, this class will take the place of the Wednesday OLY class.

    CrossFit Gymnastics Certification Course

  •  Labor Day Holiday Hours – classes and skills/drills will start at 9:00am and go till noon. It will be an ongoing class, so you can attend anytime and jump right in.

     

  • 30-minute Mobility WOD w/ Coach Isaac Tuesday @ 8:30am Saturday @ 10:00am.

 

 

 


Welcome to Our Box

CrossFit is a strength and conditioning brand used by many law enforcement agencies, fire departments, military organizations, tactical operations teams, martial artists, and hundreds of other elite and professional athletes worldwide.

CrossFit is defined as Constantly Varied Functional Movements executed at High Intensity. CrossFit delivers a fitness that is by design, broad, general and inclusive. The specialty of CrossFit is not specializing. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. CrossFit is not a specialized fitness program but merely an attempt to optimize physical competence in each of ten recognized fitness domains – Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. It defines fitness as increased work capacity across all these domains and its program achieves this by provoking neurologic and hormonal adaptations across all metabolic pathways.

See what our members have to say about Our Box.

You dont have to be great to start, but you have to start to be great.

-Zig Ziglar

Workout of the Day
August 27, 2014 THURSDAY WOD

August 28, 2014 Strength: Deadlift 3 x 5 @ 75% of 1 RMx Metcon: 9-15-21-15-9 Hang Clean (135lb/95lb) Box Jump Overs (24"/20") Happy Birthday to CrossFitter, Hannah Hanks.  Your B-Day WOD will be next Tuesday.  

August 26, 2014 WEDNESDAY WOD

August 27, 2014 Conditioning: 5 cycles of: :90 Shuttle Sprint Metcon: 5 Rounds, every 4:00, complete: 500m Row 10 Handstand Push Ups Skill: Work on Gymnastic weaknesses if you are waiting on the Conditioning or the Metcon  

August 25, 2014 TUESDAY WOD

August 26, 2014 Skill: Turkish Get-ups 4 sets of 5 reps(each arm) - increase weight each set Metcon: 20 Minute EMOM Odd: 8 Ground to Overhead (115lb/75lb) Rx+(135lb/95lb) Even: 8 Pull Ups  Rx+(10 Unbroken Pull Ups) Core/Back: 2 Rounds (Not for time) :30 Superman Hold :30 Hollow Hold

August 24, 2014 MONDAY WOD

August 25, 2014 Bounding: Line Drills Intervals of :20 on/:10 off of various Line Drills - Line Hops, Scissors, Ali's, Single Right, Single Left, etc. Strength: Push Press 10 reps to establish a heavy single *this does not have to be a 1 Rep Max Metcon: 10 Minute AMRAP 20 Double Unde...

Programs
CrossFit

Our CrossFit classes are the meat and potatoes of what the CrossFit training program is all about...

Gymnastics WOD

This class is currently offered once a week. We will focus on training specific gymnastic skill...

KidFit

Upcoming KidFit Classes will be posted to Facebook The mission for KidFit Club is to provide a p...

Location

Southern Columbus CrossFit

  • (513)-236-0610

  • 3341 Centerpoint Dr Grove City, OH 43123

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