4/4/2020 Saturday - CrossFit Soda City, Columbia, SC

January 20, 2021

CrossFit Soda City "At Home" and TWO big things starting this weekend!

CrossFit Soda City Member Prashant K.

On top of our daily CFSC "At Home" WODs, there are TWO big things kicking off starting this weekend.

Registration is FREE for both, and we'd LOVE to see our CFSC family represented:

1️⃣ CrossFit launched their #supportyourlocalbox through the the CrossFit Games​ website Friday.

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. There is no registration fee, but you have the option of donating $20-$1,000 to the affiliate of your choice. All contributions will be given directly to CrossFit affiliates.

Register, Donate: HERE

Check out the first week's Workout HERE

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2️⃣ United In Movement​ began their 24 hour live broadcast on their YouTube channel Friday at 8 p.m. This will conclude with the first of 7 daily Workouts being released at 6 p.m. on Saturday with Tia-Clair Toomey​ & Mat Fraser​ announcing!

7 workouts, 7 days.

Registration is FREE and donations benefit Action Against Hunger USA​, American Red Cross​ & The CrossFit Foundation.

DETAILS

WOD

"CFSC At Home" WOD

5 RFT

400m Run

20 DB Thrusters (both hands - 1 DB)

**can use KB/Plate/Object as well**

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Saturday, April 4th here:

WOD

Find a 2RM Front Squat in 15 minutes

+

5 RFT

400m Run

15 Thrusters 95/65

NOTES

- Warm-up your front rack positions, include Back Crawls, Butt Scoots, Plank Rolls, and Dead Bugs

- Start clock, belt once you're in your singles, get heavy!

- METCON: Think of this as "Nancy" with Thrusters. Run as slow as YOU need to come back in the door and either stay UNBROKEN or no more than 1 break on the Thrusters. If you're having to break more than once, you either ran too hard, or you should scale down to keep the intensity up!

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