4/10/2020 Friday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City misses all of your sweaty faces and we are planning to do a MASSIVE group WOD together... At home of course!

CrossFit Soda City Member Abbey M.

This Saturday, April 11th, we will have a live 1 hour class at 9 a.m. that CrossFit Soda City Members have an option to join.

As we set-up the logistics, please email us to let us know you're interested by 5 p.m. Friday! Details will be sent out to those that have emailed us!


"CFSC At Home" WOD

Every 3 min for 30 minutes

200m Run

**Increase pace each run**



12-15 Floor Press w/ DB or KB ea side

10 SC Deadlifts w/ DB or KB ea side


*rest as needed between legs/sets*

**Skip either movement if you already did it during UiM WODs**

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Friday, April 10th here:


Every 2:30

4 Deadlifts



- Include Butt Scoots / Back Crawls in warm-up

- Include variations of the "McGill Big 3": Side Planks/Plank Rolls, Bird Dogs, and Dead Bugs/Curl-ups

- Start first set @75% or higher

- Can stay there or small builds as able

- All TnG Reps

- Belt all 4 sets as needed


CFSC “At Home” WOD

(details at link above!)

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