4/17/2020 Friday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City Member Eric E.

Reminder that we will be doing a group class on Zoom Saturday morning at 9 a.m. open to all CrossFit Soda City Members!

Email us to let us know you are interested by 5 p.m. today (Friday) so we can send you the room login info!


CFSC At Home

4 Rounds for Time

10/7 Strict Pull-ups

10 Dips

10 SA DB HSC&J (5 ea side)

400m Run


:30 Hollow Rocks

:30 Arch Rocks

:30 Plate or DB - Standing 2 Handed Curls

:30 Plate or DB - Standing 2 Handed Tricep Ext

:30 Rest


Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Friday, April 17th here:


Every 3:00

3 TnG Cleans + 2 TnG Cleans + 1 Clean

*complete all 6 cleans by the :90 mark ea round*



for time:

400m Run

30 Pull-ups

20 Bench Press 135/85

400m Run

25 Pull-ups

15 Bench Press

400m Run

20 Pull-ups

10 Bench Press

400m Run


- Warm-up to a starting weight for the Clean E3MOM

- Power or Squat, just don't let it get sloppy

- Belt as needed

- At the start of each set, you will have :90 to complete 3 TnG Cleans, then 2 TnG Cleans, then 1 Clean

- Build as manageable

- After 4 sets you will have done 24 heavier reps, so be prepared for the volume

- METCON: Make sure that is a manageable weight for you on bench. Don't get stuck under it and stay away from failure. Stay under control with it so you're not "bouncing" it off of the chest. Treat it like you would any metcon at CrossFit Soda City!!

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