4/1/2020 Wednesday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit prepares us not only for the unknown but for the unknowable as well. We are prepared. We will adapt.

CrossFit Soda City Member Eric E.

"Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend."

—Bruce Lee


"CFSC At Home" WOD

Every 3 min for total combined time:

9 Plate G2OH

12 alt OH Plate Lunges (in place)

36 DU


**cap ea round @ 2:00**


Extra Credit

800m Plate Carry (or object)

Find full info here:


Got a home gym? Or still have access on base? Check out our regular strength programming for Wednesday, April 1st:


Back Squat



CFSC "At Home" WOD


- Get a warm-up set(s) in as needed for the first set of 10

- For today, take the time you have in the squats - but this should not be a PR attempt at anything

- Belt as needed for final 2 sets only

- Find "At Home" WOD info at link above!

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