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See whats going on at the gym!

Updates

Thanksgiving Week Schedule

SoGo’s Thanksgiving Week Schedule is as follows: Monday-Wednesday: normal schedule Thanksgiving Day: 815am class only Friday: CLOSED, open gym for members only Saturday: back to normal schedule!

Columbus Day Schedule

Our Schedule for Columbus Day is as follows: 6am 9am 5pm Open gym if you can’t make it, but those will be coached classes!

Class Update for Thursday

No 5am class for Thursday, August 30th. See y’all at any of our later classes - 6am, 815am, 930am, 430pm and 545pm!

Fundamentals!

We’re starting an intro class! That’s right. Tell your friends! Need to learn the moves? Need a refresher? Want to get started at a more comfortable pace? Come in for your free intro and sign up for our Fundamentals! 8 classes within a month dedicated to teaching you the moves of our trade. Each class is an hour long that will include: a warm-up, technique of the fundamentals – squat, deadlift, pressing, pulling, and a touch on the Olympic lifts – and a workout to recap all the movements we learned within each class. The Fundamentals classes will be $150 for Monday and Thursday Nights at 7pm (8 classes total). Email sogocrossfit@gmail.com or check us out on Facebook!

New Site

Our new site is up! Enjoy and message us about any bugs!

Workouts

All the Barbell

*note*We’re switching over to Triib software and will be posting our workouts for the day in our membership systems only starting in January. If you are currently a member - sign up with the email you received! If you’re not a member - contact us and see how you can become one! In person or remotely! Rachel KrummHector De Jesus Rodriguez Weightlifting: 7x1 Hang Clean Conditioning: AMRAP x 12min - 9 Deadlifts 6 Hang Cleans 3 S2OH Rx - #155/105 Elite - #185/135

It’s Happening Again

*note* We’re switching over to Triib software and will be posting our workouts for the day in our membership systems only starting in January. If you are currently a member - sign up with the email you received! If you’re not a member - contact us and see how you can become one! In person or remotely! Rachel Krumm Hector De Jesus Rodriguez Strength: Back Squat 10x10

The Friday Work

Strength: EMOM x 12min - Odds - 3 Front Squats Evens - 6 Back Squats @70% Conditioning: 100 DU 25 Pull-ups 100 DU 25 WBS#20/14 100 DU 25cal Row/Ski 100 DU 25 Burpees

WVW is Back jack

Conditioning: 3 RFT #WVW 25 Dubs 25 Power Snatches#75/55 25 T2B Weightlifting: 5 sets - 1 Clean 1 HSC 1 Jerk

Make it Quick

Strength: OHS/Snatch Balance - 7x2Conditioning: 10->1 WBS Cal AAB

The New New

Strength: 5 sets 3 Front Squats - 5sec tempo on first rep Strength: Burnout 10 Strict Press/Bench Press 50’Sled Push

All the Legs

Strength: 3x12 Front Rack lunges#125/85 Conditioning: AMRAP x 12min - 10 Front Squats#125/85 15 WBS#20/14 20 Pushups 25 Sit-ups

“Bane”

Conditioning: 20 HSPU 10 RMU 10 RFT 3 Power Cleans 3 Front Squats 3 S2OH #165/115 Strength Cash-Out: 5 sets - 4 RDLs 4 Strict T2B

They’re back

Weightlifting: C/J 5x6, increasing weight Conditioning: 3 RFT 500m Row Buy-in 1 - 5 Devil Presses + 50 DU + 5 BBJO 2 - 10 DP + 50 DU + 10 BBJO 3 - 15 DP + 50 DU + 15 BBJO

It’s Backkkk

Strength: 20RM Back Squat Accessory: 4 sets - 6 Single Leg RDL/side 10 Banded Goblet Squats 16 V-Ups

You go, I go

Conditioning: 14 RFT 200m Run 10 HSPU 5 Cleans#225/155 Weightlifting: Jerk 5x3, 3x2, 1x1 Building

The Triplet

Skill/Strength: 4 sets - 30 Sit-ups 10 SandBag Squats 5 RDLs Conditioning: 21-15-9 alt Pistols alt DB Snatches#50/35 Box Jumps 24/20”

Squat

Strength: OHS - 8x3 Strength: 3 sets 10 HSPU 10 Ring Dips 10 Pushups

Butts gonna hurt tomorrow :)

Strength: Front Rack Lunges: 70/5x8 Conditioning: 100 Thrusters#95/65 EMOM 5 Burpees

All the Strongman

Conditioning: AMRAP x 12min - 15cal AAB 10 MBC 5 Strict Pull-ups Strongman: 3 sets - 100’ Yoke #HAF 100’ SB #HAF

It’s back!

Conditioning: AMRAP x 18min - WVW 1 Rope Climb 600m Run 15 S2OH#135/95 Weightlifting: 3 RM Hang Clean

Back to Basics

Strength: Pull-up/Dip Complex Conditioning: 3 RFT - 25 WBS 50 Dubs 2 min Rest 3 RFT - 15 Box Jumps 30 KBS

The Rump Pump

Strength: 10x10 Back Squat Enjoy:)

The last WZA

Strength: Front Squat 60-85% for 4x5 Conditioning: every 4min x 16min - 3min - Buy-in: 60 DU + 16 Box Step-ups 24/20", #50/35 ME Bar Facing Burpees 1min Rest

The Thursday Connundrum

Warmup/Conditioning: 10 RFT - 5 Pull-ups 10 Pushups 15 Air Squats Strength: 10->1 Bench Press#135/95 Deadlift#225/155

Girls Choice

Conditioning: 1. Karen 2. Jackie 3. Fran Core work: 3 sets - 50’ OH Carry left 50’ Suitcase Carry left 50’ Front Rack Lunge left Complete all on the right side

Another Rowboat

Weightlifting: Snatch work Conditioning: in 10min - 2k/1750m Row ME Devil Presses#50/35 in remaining time

The WZA change up

Conditioning: 3 RFT Option 1: 10 Back Squats + 20 T2B Option 2: 15 Back Squats + 15 HSPU Option 3: 20 Back Squats + 10 RMU Cash Out Strength: Back Squat: 5x5 at #10 heavier than 20

Simple but Effective

Strength: Back Rack Front Stepping Lunges: 50-60/5x6 Conditioning: AMRAP x 9min - 20 DB Push Press#50/35 40 DU 1 Rope Climb

Eat your Wheaties

Conditioning: 160 MBC#20/14 emom 3 Burpees 80 Burpees emom 5 Pull-ups 40 Pull-ups emom 7 Box Jumps 20 Box Jumps 24/20” emom 9 MBC

The Killer Duo

Skill: Rope Climb Conditioning: 24 Clean and Jerks#165/115 12 MU 16 Thrusters#145/100 8 MU 8 Snatches#135/85 4 MU

The New New

Strength: 20 RM Back Squat Accessory: 3 sets - 7 GH Bridges #weighted 8 Single Leg RDLs/Leg 9 DB Lunges/Leg

2 Up

Strength: 5 sets 6 Back Rack Lunges 50-60% BS Conditioning: AMRAP x12min - 2x BMU 2x HSPU 2x Front Squats#135/95

Strongman

Conditioning: 3 RFT - 200m Run 15 Scap Pull-ups 20 KB Lunges 15 Pushups 20 Air Squats Strongman: 3 Rounds - 70’ SandBag Carry 100’ Yoke Carry :30 pull-up hold

For the Boobies

Strength: Build to a heavy clean and jerk in 12min Conditioning: “Grace” 30 Clean and Jerks for time#135/95 October is Breast Cancer Awareness month. The CrossFit community comes together in their own boxes and completes this workout, and helps fundraise under the barbells for boobs website. Fundraise. Detect. Save.

Chip Chip Chip

Weightlifting: Hang Snatch + Snatch Conditioning: 30 Thrusters#95/65 50’ HS Walk 20 Thrusters#105/75 50 T2B 10 Thrusters#115/85 50 Burpees over the Bar

The Other Other Max Out Day

Accessory: 4 sets - 8 Good Mornings 8 skater squats 4 Strict t2b 8 ghbridges Strength: 1RM Front Squat

Recovery squats

Squats: 50/2x10 Conditioning: 8min row for meters

The Short Version

Conditioning: 3 RFT #WVW 15 Pull-ups 30 WB Sit-ups 60 Air Squats Cash-out Strength: 7x3 Deadlifts #build in weight

How Long Can You Last?

Weightlifting: Snatch work Elite - 1RM Snatch in 12min, 1min ME @60% Conditioning: Every 2min until failure: 12/10cal AAB 8 Burpee Box Jump Overs

MAX OUT

Accessory: 4 sets - 8 Stepups 8 Single Leg RDLs 8 Hip Thrusters Strength: 1RM Back Squat

WZA: the next step

Strength: Front Rack Lunges: 45-60/8x4 Conditioning: AMRAP x15min - 30 Back Squats 20 T2B 30 Back Squats 20 HSPU 30 Back Squats 15/10 Ring MU

Thursday’s are for the Meatheads

Conditioning/Warmup: AMRAP x12min - 10cal AAB 10 Russian KBS 20 Sit-ups 40 Dubs Strength: Bench: 10x1, looking for heavy single - not maximal

WVW is in the house!

Conditioning: 28 thrusters 20 pull-ups 12 burpees 21 thrusters 15 pull-ups 9 burpees 14 thrusters 10 pull-ups 6 burpees 7 thrusters 5 pull-ups 3 burpees Cashout Strength: 7x3 Deadlifts

Tuesdays are for Intervals

Strength: OHS: 5x3 Conditioning: 3 RFT 500m Row 400m Run 20 T2B 10 P Cleans#115/75 5 P Snatches#115/75REST 3min

Columbus Squatted

Strength: 20RM Back squat Accessory: 4 sets - 10 Lunges 10 Good Mornings 10 Stepups 5 Strict T2B

WZA 19.1

Strength: Back Squat 80/4x4 Conditioning: 19.1 150 Dubs 60 WBS#20/14 30 C2B 150 Dubs

New Toys

Conditioning: 3 sets of each, 1min rest 10cal Bike 10cal Ski 10cal Row Strength: 5 sets - 3 Bench #build 50’ Yoke

Spotted

Conditioning: 4 RFT - 400m Run 21 WBS#20/14 15 Burpee Box Jumps 9 T2B Cash-out: Deadlifts - 7x2

CrossFit T-Series Challenge

Accessory: 4 sets, core and shoulder stabilization - 2 Right/2 Left 50’ OH KB Walk 10 KBS 50’ Front Rack KB Walk 10 SDHP with KB Conditioning: 7->1 BMU Squat Snatches#95/65 Modification: Pull-up and dip OHS Elite: 10->1

100%

Strength: Front/Back Squats 100/2-4x2/4 Accessory: 4 sets - 50 Flutter Kicks 10 Good Mornings 8 Hip Thrusters

Friday’s are for the Go-getters

Strength: Back Squat - 80/2x6 Conditioning: 21-15-9 HSPU MBC

Can I say Recovery day?!!

3 RFT - 500m Row 5 Push-ups 10 sit-ups 15 air squats Strength: 5 sets 3 Bench Press, second heaviest weight last week 10 SDHP

Chippered WVW

Conditioning: WVW for time 100 Dubs 80 DB Front Rack Lunge 60 DB S2OH 40 DB Box Step-overs 20 alt. DB Snatches/arm 100m Run 5 MU #50/35s Weightlifting: 2RM T+G Cluster

Thuck Frusters

Core: 2 Rds - 100 Flutter Kicks 100’ Bear Crawl 100 Superman Flutter Kicks 100’ SandBag Carry Conditioning: 100 Thrusters#95/65 *break = 1 Rope Climb

It’s Not Heavy

Strength: 2-3 sets 95 for 2/4 front/Back Accessory: 4 sets - 8 GHRaises 8 Good Mornings 8 Step-ups/leg

Thursday’s Recovery Revenge

Conditioning: 3 RFT - 200m Run 15 Burpees 10cal AAB 5 Pull-ups Strength: 5 supersets: 3 Bench, build in weight 15 KBS ROMwod - stretch - mobility

What did you do to the BB, WVW?

Conditioning: AMRAP x 12min - 20 KBSnatches#53/35 20 Ball Slams#20/15 400m Run 20 MBC#20/14 20 Burpees 400m Run Cash-Out: 7 sets 2 deadlifts #inc weight 7 T2B

50-35-20

Weightlifting: 3-Position Snatch Conditioning: 50-35-20 WBS HPC HS Walk

Heavy Mondays

Strength: squat - 2-4 sets 90 for 2/4 Accessory: 3-4 sets 8 banded rotations/side 50 flutter kicks 8 rdls/side

FGB

Strength: Back Squat: 3x5 at 60% *first rep pause :03 at bottom Conditioning: FGB 3 rounds, 1min ME at each 1. Burpees over DB 2. SA DB Cleans 3. SA DB Lunges 4. DB Sit-ups 5. SA DB Jerks 6. rest

Inspire your Inner Meathead

Conditioning: 3 RFT 15cal Ski 30 Air Squats 60 Dubs Strength: Bench Press: 5x5 #build Bent Over BB Rows: 5x5

Brooklyn 9-9 WVW

Conditioning: Brooklyn 9-9 WVW 8 RFT - 9 OHS#115/85 9 Burpees over the Bar Core: 100 V-UPS “for time”

We Remember

Technique/Intervals 4x500m Row Conditioning: 9min AMRAP 11 Pull-ups 20 DUBS 01 Thruster#135/95

Calling All Squat Booties

Strength: Front/Back Squat - 85% 4 x 3/6 Accessory: 3-4 sets 8 Lateral Slam Ball Throws/side 8 SL RDL/side 8 KB Cossack Squats/side

The Battle for the Legs

Strength: Back squats: 70/3x10 Conditioning: 60 DB Snatches 50 DB Thrusters (single arm) 40/30cal AAB 30 DB Burpees (single arm) 20 BMU

Bench

Conditioning: 4 RFT 100m Farmers Carry 15 Push-ups 100m Farmers Carry 15 Goblet Squats Strength: 5 sets 5 Bench Press @ heaviest weight from last week 8 elevated Ring Rows

Make my WVW

Conditioning: AMRAP x 18min 50 DU 35 Push Press#95/65 20 Box Jump Overs Strength Cash-out: Deadlifts: 7x2, building in weight

Fridays for Life

Strength: 60-70/5x4 Back rack Reverse Lunges Conditioning: AMRAP x12min 15 Push-ups 20 DB Snatches 10 Box Jumps 24/20”

Meathead

Warmup: 600m Run 10 Burpees 100m Farmers Carry 20 Sit-ups 100m Farmers Carry 10 Burpees 600m Run Strength: 5 sets 5 Bench Press, build in weight 6 RDLs

WVW - but it's pistols?

Conditioning: 20-18-16-14-12-10-8-6-4-2 alt. Pistols Odds (20-16-12-8-4) - 2 Rope Climbs Evens (18-14-10-6-2) - 12 T2B Cash-out: Core 35' Left Arm OH Carry 50 Russian Twists 35' Right Arm OH Carry 25 Supermans 35' Left Arm Front Rack Carry 40 KB Sit-ups 35' Right Arm Front Rack Carry 20 KB RDL's 35' Left Arm Suitcase Carry 30 V-ups 35' Right Arm Suitcase Carry 15 Tuck Jumps

But you have rest!

Jerk Work: 10x2, build in weight Conditioning: 5 RFT, 2min rest 20/15cal Row 10 Burpees over the Bar 5 Power Cleans#155/105-185/135-225/155-245/165-265/175

All The Squats

Strength: 75/4-6 - 4 Front Squats 8 Back Squats Accessory: 4 sets - 8 Single Leg RDL's/side 4 Seated Box Jumps 5 Strict T2B

Saturday's Workout

Run and Stuff