SBCOMPETE – Sat, Jun 22

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 2:00 on the Row and unbroken on […]

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SBMetcon – Sat, Jun 22

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Legs + Hip Row (No Arm Pull) 8 Alt. Lunges + PVC Pass-Through 8 Alt. […]

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SBMetcon – Fri, Jun 21

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Jumping Jacks 15 Banded Pull-Aparts 10 Banded Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS […]

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SBCOMPETE – Fri, Jun 21

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Primary focus is the gymnastics, lets try to […]

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SBCOMPETE – Thu, Jun 20

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. […]

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SBMetcon – Thu, Jun 20

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 10 Alt. Deadbugs 1:00 Cardio Choice 2 10 Up-Downs into… 2 ROUNDS […]

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SBCOMPETE – Wed, Jun 19

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smooth flow here. Primary focus is going to […]

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SBMetcon – Wed, Jun 19

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 200m Run 10 Figure 4’s 10 Alt. Samson Lunges 10 Scap Push-Ups Into… 1 ROUND 200m […]

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SBCOMPETE – Tue, Jun 18

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s aim for big sets to start each […]

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SBMetcon – Tue, Jun 18

Southern Boom CrossFit – SBMetcon View Public Whiteboard Warm-Up Warm-Up (No Measure) 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 […]

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