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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. We always offer a complimentary No Sweat Intro.

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Workout of the Day

Monday, February 18th, 2019

South Landing CrossFit - CrossFit


A: Paused Front Squat (1RM)

2 second pause on every rep. Take 8-10 sets to find your 1RM in this. Work to keep your core braced through the entire lift.


B: Metcon (Time)

For time: 15 Power Cleans 21 C2B Pull-ups 12 Power Cleans 15 C2B Pull-ups 9 Power Cleans 9 C2B Pull-ups 14:00 Cap

Rx+:(155, 105) (185, 125) (205, 135) L4: (135, 95) (155, 105) (185, 125) L3: (115, 75) (135, 95) (155, 105) (Regular Pull-ups) L2: (75, 55) (95, 65) (115, 75) (Band Assisted Pull-ups) L1: (65, 45) (75, 55) (95, 65) (Ring Rows)Shoot for around 80-85% effort. Muscle fatigue will play a factor in how hard your can push as both grip and pull strength will be taxed.


C: Metcon (No Measure)

Banded Hip Flexor Pulls: 3 x 30 each. Rest as needed. *Between each set complete a 15s RKC Plank

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