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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

THURSDAY 150702

Sport of Fitness CrossFit

Reminder, SOF will be closed tomorrow, July 3rd thru Sunday, July 5th for Independence Day. Normal class schedule resumes Monday, July 6th.

CONDITIONING:

Run 800 or Row 1000 meters followed by 5-10 minutes of stretching, rolling, and mobility work

STRENGTH:

Bench Press 3-3-3-3-3 work up to 3RM

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

WORK CAPACITY:

EMOM for 10 minutes alternating:

Odd min- Max Bench Presses (155lbs/105lbs)

Even min- L-Pull-ups

Scale weight as needed, score total reps.

WEDNESDAY 150701

Sport of Fitness CrossFit

Reminder, SOF will be closed this Friday, July 3rd thru Sunday, July 5th for Independence Day. Normal class schedule resumes Monday, July 6th.

CONDITIONING:

Run 800 meters followed by coaches choice

WORK CAPACITY:

For time:

3 Rope Climbs

300 Meter Sprint

20 Overhead Squats (95lbs/65lbs)

30 Box Jumps (20in)

40 Walking Lunge Steps

50 Double Unders

40 Walking Lunge Steps

30 Box Jumps (20in)

20 Overhead Squats (95lbs/65lbs)

300 Meter Sprint

3 Rope Climbs

TUESDAY 150630

Sport of Fitness CrossFit

CONDITIONING:

Hip Series led by coaches

STRENGTH:

EMOM for 10 minutes perform a 2 pos clean; above the knee & ground, increase weight each attempt, work up to a heavy double

WORK CAPACITY:

Perform AMRAP in 8 minutes:

6 Squat Cleans (135lbs/95lbs)

12 Toes-to-Bar

MONDAY 150629

Sport of Fitness CrossFit

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Congratulations to SOF Athlete Raeann Auton for her 2nd place finish at the 2015 Clash of the Amazons.  

SOF will be closed this Friday, July 3rd thru Sunday, July 5th for Independence Day.  Normal class schedule resumes Monday, July 6th.

CONDITIONING:

Row for 5 minutes followed by coaches choice

WORK CAPACITY:

Five rounds for time:

21 Wall Balls (20lbs/14lbs)

15 Chest-to-Bar Pull-ups

9 Hand Stand Push-ups