4/9/2020 Thursday - CrossFit Soda City, Columbia, SC

January 20, 2021
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CrossFit Soda City - At Home for Thursday, April 9th

Check the Members Group (FB) and IG posts over next day for details as we gear up for a big Saturday ONLINE Members group WOD.


"CFSC At Home" WOD

150 Goblet Squats for time

*5 Sit-ups EMOM until completion, and starting w/ 5 sit-ups*

**10 min cap**



6 minute loaded carry

Find full info HERE

Got a home gym? Or still have access on base? Check out our regular strength programming for Thursday, April 9th here:


Bench Press


(Can do DBs as well, take reps up to 8-10)


Bent Over Barbell Row


(Can do SA DB as well, take reps up to 10-12)


- Good solid loading on the Bench Press

- Get warmed up to a strong starting set of 5, somewhere around or above 70%. That will keep you limited on bigger jumps.

- Rest as needed between sets

- For the rows, standard bent over row position:

*Back stays flat

*Slow and controlled full range of motion

*Keep your elbows IN while pulling

*Focus on squeezing with the back and not overly relying on your biceps


CFSC "At Home" WOD

(details at link above!)

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