QUICK Contact 

Please fill out the form and a staff member will contact you as soon as possible.  

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

TUESDAY 150526

Sport of Fitness CrossFit

CONDITIONING:

Run 800 or Row 1000 meters followed by coaches choice

STRENGTH:

Push or Split Jerk 3-3-2-2-1-1 work up to heavy single

WORK CAPACITY:

One sprint round for time:

75 Back Extensions

50 GHD Sit-ups

25 Hand Stand Push-ups

FRIDAY 150522 - CLOSED FOR MEMORIAL DAY WEEKEND

Sport of Fitness CrossFit

Sport of Fitness is closed today through Monday, May 25th.  Normal class schedule resumes Tuesday, May 26th.

The Sport of Fitness CrossFit staff salutes all veterans past and present.  Please take time this weekend to remember all who serve, and that our freedom comes with sacrifice. 

THURSDAY 150521

Sport of Fitness CrossFit

Reminder SOF will be closed tomorrow, May 22nd thru Monday, May 25th for Memorial Day weekend. Normal class schedule will resume Tuesday, May 26th.  

CONDITIONING:

Coaches choice

WORK CAPACITY:

"21 Gun Salute"

For time:

21 Deadlifts (255lbs/175lbs)

21 Strict Hand Stand Push-ups

21 Power Cleans (185lbs/125lbs)

21 Strict Ring Dips

21 Strict Toes to Bar

21 Overhead Squats (135lbs/95lbs)

21 Box Jumps (30in/24in) 

21 Overhead Walking Lunge steps right arm (24Kg/16Kg)

21 Overhead Walking Lunge steps left arm (24Kg/16Kg)

Run 1 mile

TUESDAY 150519

Sport of Fitness CrossFit

CONDITIONING:

Run 800 or Row 1000 meters followed by coaches choice

STRENGTH:

Overhead Squat 3-3-3-3-3 work up to 3RM

(weight x reps x .0333 + weight = Est 1RM)

WORK CAPACITY:

One sprint round:

Run 800 meters

50 Overhead Squats (95lbs/65lbs)

30 Pull-ups