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Blog and Workouts

See whats going on at the gym!

Updates

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

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