9/24/15 – New Swag!

RANT

New CrossFit SouthEnd swag is coming in hot. Our new men’s and women’s t-shirts are perfect for the gym or tailgating at a Panthers game.
We will be taking pre-orders on these – $35/shirt.
There will be a sign up sheet at the front desk. Orders must be placed by 10/2 and money will be automatically deducted from your ACH account on file.

hustles harder

CrossFit All Levels

CrossOver Symmetry Activation

For Time

30/20 Cal Row

20 UB DB Hang Power Clean + OH

Rest 5 – 7:00, x5

@100%

Dose Response: Lactate Power/Endurance – Your output should be 100% here, meaning you more than likely not be able to repeat your scores each round. Choose a DB load that allows you to perform technically sound, unbroken reps for the entire set.

Strength Class

A. Deadlift @21×2, 4×3, rest 2:00

*10-15# heavier than 9/15

B. DB Z Press @31×3, 4×8-12, rest 2:00

C. Single Leg Lateral Step Ups – collect 25 each leg