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

Southern Boom CrossFit – SBMetcon View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Kang Squats 10 Scap Pull-Ups 10 “Slow” Air Squats 10 Alt. Elbow Punches Into… […]

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Strong start with the DB Ground to OH […]

Southern Boom CrossFit – SBFlex View Public Whiteboard Strength 3-4 SETS (Weight) 8-12 Barbell RDLs (Heavy) -Rest 1:30- 8-12 Hamstring Curl On Rower -Rest 1:30 b/t Sets- (Score is Weight)GOAL: […]

Southern Boom CrossFit – SBMetcon View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworms w/ Push Up 5/5 Moose Antlers 10 Scap Push Ups 10 Alt Piked […]

Southern Boom CrossFit – SBCOMPETE View Public Whiteboard NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Get uncomfortable on the Bike and stay at […]

Southern Boom CrossFit – SBFlex View Public Whiteboard Strength Front Squat (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The first three […]

Southern Boom CrossFit – SBMetcon View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cal Bike (RPE 5) 10 Jumping Jack Toe Touches 10 SLOW Alt. Dead Bugs […]