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Welcome to South Landing CrossFit! We are passionate about movement and using movement to enhance the lives around us. That might be losing a few pounds, increasing strength and mobility, or a sport specific goal. Whatever your goals are, we want to meet you where you are at and formulate a plan for where you want to go.

We would love the opportunity to meet you and see how we can help you move towards your goals. Book a FREE Intro today!

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Workout of the Day

Tuesday, July 16th, 2019

South Landing CrossFit - CrossFit

Strength

A: Shoulder Press (5x3)

All sets at 65-70% of your 1RM.

B: Chest Supported Dumbbell Rows (4x12)

Same as last tuesday but add in a 1 second pause at the top today.

Metcon

C: Metcon (AMRAP - Reps)

4 Rounds of 40s on/20s off: 1a) Wall Balls (20, 14) 1b) Hand Release Push-ups 1c) Barbell SDHP 1d) KB Windmills (alternate sides each round)

*Score = total reps L4: (53, 35) (75, 55) L3: (35, 25) L2: (14, 10) (65, 45) (Box Push-ups) L1: (10, 8) (55, 35) (Less than L2) (Box Push-ups)

Accessory

D: Banded Hammer Curls (4x25)

Top range of motion only today. Don't go all the way down. Rest 60 seconds between rounds.

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Blog

Introducing THRIVE: Strength Training for Seniors

Kettlebells on a rack

Today’s society tends to marry strength training with youth. The evidence is in the fitness industry’s marketing towards young people. We are the age group most concerned with aesthetics and physical performance. We are the ones still heavily driven by ego or with little responsibility outside of our own well-being. 

 

Unfortunately, this approach is a great disservice for us all. 

 

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Work Capacity: What is It and Why Does It Matter?

Megh showing snatch movements with a PVC pipe

Over the next couple of months, you may hear our coaches speak about building up “work capacity.”  What does this mean?

 

In short, work capacity in training and fitness refers to the amount of physical stress our bodies can withstand, recover from, and use to make positive change. Most often, we use this term to describe a more general ability to get work done and make gains from...

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Eating Healthy on a Budget: Part II

Coffee and Toast with Fruits

In my last blog post, I discussed simple musts for saving money on healthy foods (you can read it here). Aside from having a game plan, knowing your prices, and buying in bulk, there are other subtle ways to keep your monthly spending down in a big way. 

 

Today’s topics involve two underlying principles: balancing priorities and connecting with community.  The same principles apply...

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