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We are located at 537-A Clemson Rd Columbia, SC 29229.  We are in the Forum Business Park III.  

You can reach us at 303-549-8850.  Ask for Nate!  He will get you started.

 

537-A Clemson Rd
Columbia, SC
United States

303-549-8850

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WOD

THURSDAY 150730

Sport of Fitness CrossFit

CONDITIONING:

Jump Rope for 5 minutes working double & triple-unders, cross-overs, and sprints

STRENGTH:

Jerk 5-4-3-2-1 work up to heavy single

WORK CAPACITY:

Three rounds for time:

50 Double Unders

12 Push Jerks (135lbs/95lbs)

TUESDAY 150728

Sport of Fitness CrossFit

CONDITIONING:

Coaches choice

STRENGTH:

Every two minutes for ten minutes perform 3 Overhead Squats, Increase weight each attempt, work up to heavy triple

WORK CAPACITY:

Three rounds for time:

21 Overhead Squats (95lbs/65lbs)

15 Box Jumps (24in/20in)

9 Toes-to-Bar

MONDAY 150727

Sport of Fitness CrossFit

CONDITIONING:

Run 800 meters followed by 5-10 minutes of stretching, rolling, and mobility work

WORK CAPACITY:

For total time:

Run 800 meters

followed by ten rounds of:

5 Pull-ups

10 Push-ups

15 Squats

then-

Run 800 meters

SATURDAY 150725

Sport of Fitness CrossFit

CONDITIONING:

Coaches choice

WORK CAPACITY:

For time:

15 Squat Snatches (95lbs/65lbs)

50 Double Unders

12 Squat Snatches (115lbs/80lbs)

50 Double Unders

9 Squat Snatches (135lbs/95lbs)

50 Double Unders

6 Squat Snatches (155lbs/105lbs)

50 Double Unders

Athletes must load their own bar.  Scale snatch weights as needed.