South Landing Crossfit Group Photo

Complimentary No Sweat Intro

Schedule Now


About Us

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.

Our CrossFit training program is customized for individuals of all skill levels, and we are able to work around any mobility concerns or previous injuries that need attention. We are about movement, but using movement for longterm health and wellness, not short term gains.

We would love the opportunity to meet you and see how we can help you move towards your goals. We always offer a complimentary No Sweat Intro.

Click here to schedule today. 


Workout of the Day

Friday, August 18th, 2017

South Landing CrossFit - CrossFit


Skill session on "Kipping"

Skill session on "kipping toes to bar"


Metcon (Time)

50 KB swings @ 53/35 30 Push Ups 50 walking lunge 30 burpee 50 Single Arm DB Push Press @ 50/35 (switch arms every 5 reps) 30 t2b

30 min time cap

Extra Credit

Extra credit Accumulate 30-50 tough ring rows Accumulate 50-70 band pull aparts

Read More

What is CrossFit


Top 4 Nutrition Mistakes You Might be Making…

Simple nutritional fixes produce huge results in our health and fitness. Let's look at 4 mistakes that most athletes make and how we can all improve on them.


The most common mistake we see in people's daily nutrition is simply failing to plan. Simply put you can't eat it if it isn't there. Maybe you struggle to resist sugar late at night while watching tv or maybe you never have the right foods prepared in your fridge, so you turn in that fast food drive through. Good intentions have to be met with planning.


So, where do you start? The best way to begin attacking your failure to plan is to know you strengths and weaknesses. Know ahead of time that putting Reese's in the freezer (because everyone knows that chocolate is best frozen) is not going to be something you can avoid all week. Also know when you are going to be hungry during the day and have foods ready to go when you need them.


Choosing to plan can make the biggest difference in your nutrition journey. Consider meal prep. My wife and I prep meals every Wednesday and Sunday, and I specifically weigh and measure out every one of my post workout meals ahead of time to avoid putting myself in positions that will negate from the hard work I just put in.


Being ahead of your nutrition outside of the gym will pay be dividends inside the gym.


The second most common mistake we see is when individuals don’t eat enough, in an attempt to lose weight or maintain a certain physique. This idea is ill informed and extremely detrimental to not only your overall health but also to your athletic performance.


For example, a car needs a certain amount of fuel for it to perform for a certain distance. It would be silly for the driver to look at the distance of his destination and intentionally measure out less than enough fuel for him to reach his goal and expect a good result.


We see this so often with athletes and members. We replace nutrition with caffeine and somehow expect our bodies to magically perform at a high level. It doesn’t work that way. Treat your body well and it will respond well, but treat it poorly and it will store all of the things that you want to lose as it fights back.


How do you attack this problem? Have simple measurements to hit daily. Every meal try to have a protein, fat, and carb source (for example, eggs, turkey bacon, and some berries or oats). Make sure that you are eating properly throughout the entire day, don't skip meals, and have plenty of food prepared. It's also important to know where your calories are coming from. We typically look at the three macro nutrients: protein, fat, and carbs. Not only is eating enough important, but making sure your intake is well balanced is also important.  This can only be known by tracking your food intake, which brings us to our next common mistake...



The next step is to start finding out what we even put in our body on a daily basis. Logging your food intake can seem burdensome, but it is a great way to be more aware of what you are ACTUALLY eating, rather than what you THINK you are eating.


Some people may need to log for a few months to really get their habits down but start with a few days of logging everything you eat.


Tracking your food is a great way to start understanding nutrition. Living in the age of smartphones makes tracking foods easier than ever. Try downloading the "lose it!" app or “my fitness pal” and stick to tracking your foods for 3 days. You may be surprised what you can fix really easily, and it will create a better awareness of what is actually in the food you are eating.



The last thing that I see derail a lot of athletes is eating for pleasure and not for performance. This one is hard to fix because this is the most fun one out there. It's fun eating based on how we feel emotionally or what “tastes good”. Whereas eating chicken, rice, and veggies isn't as fun as we may want.


The solution? Daily put your goals in front of you. At SLCF we often talk about “Always Move Forward.” When you are eating to preparing your meals for the week, ask yourself is this moving you towards your goals?


If you are at the grocery store and see a sale on a product that you know you'll love but also know will hurt your progress simply ask yourself "does this get me closer or farther from my goals?" Too often we just act without considering the result of our actions and we see this play out in large ways in our eating habits. Have a reminder that you can pull up at any point (in your head or maybe on your phone) to fight any nutritional choices that will slow you down or set you back in your journey.



All of these are simple things to look at in your life but if they are places you struggle then they will all produce amazing results. If nutrition is the base of performance, then being aware of where you are will allow you to improve daily while also making your goals into realities.


Read More

The SLCF Top 3 for Food Prep!

Food prep gets a bad rap. It can seem overwhelming, time consuming, and impractical. BUT, in all actuality food prep SAVES time. Now, food prep might not be for everyone's schedule, but if you are a busy bee that finds it hard to cook every day and has to grab food on the go, food prep might just be "your...

Read More

“Practice Makes Perfect”

Ever walked into the gym, looked at our White Board (or Wodify), and thought to yourself, “What’s with all the boring movements?” Well, my guess is that you are NOT alone! That’s why we are going to begin to introduce a little more behind our philosophy here at SLCF.


Every week, you...

Read More