South Augusta Y CrossFit

South Augusta Y CrossFit CrossFit box located inside the Family Y of Augusta South. CrossFit is included in membership dues.

06/10/2026

Thursday 260611

1. Back Squats
3 x 4
- Rest 20 Seconds -
3 Vertical Jumps

2. Metcon "Gaslight"
5 Rounds For Time:
15/12 Calorie Row
9 Front Squats, 115 / 85 lb

Time Cap: 15 Minutes

3. Bulletproof Shoulders
3 Sets:
10 Tempo Neutral Grip Db Front Raises
20 Banded Lat Pulldowns

06/09/2026

Wednesday 260610

1. Power Cleans
3 x 4
- Rest 20 Seconds -
2 Depth Drop to Broad Jumps

2. Metcon "Switchblade"
3 Rounds For Time:
30/24 Calorie Row
15 Hang Power Sn**ches, 75 / 55 lb
15 Lateral Burpees Over Bar

Time Cap: 15 Minutes

3. Lethal Legs
3 Giant Sets:
1:00 Weighted Lunge Hold (Left)
10 Unweighted Jumping Lunges

- Rest 30 Seconds -

1:00 Weighted Lunge Hold (Right)
10 Unweighted Jumping Lunges

06/08/2026

Tuesday 260609

1. Stability
3 x 5 Tempo Cossack Squats (L/R)

2. Barbell Bent Over Rows
3 x 10 Barbell Bent Over Rows

3. Metcon "All Wheel Drive"
6 Rounds:
5 Strict Pull-ups
12/9 Calorie Echo Bike
400 Meter Run

• Rest 2:00 Between Rounds
• Time Cap: 35 Minutes

4. Gun show
[PART A]
3 x 12 Single-Arm Preacher Curls (Each)

[PART B]
2 Sets:
Max 45º Ring Row Hold

06/07/2026

Monday 260608

1. Push press
3 x 4
- Rest 20 Seconds -
3 Plyo Push-ups

2. Metcon "Fee-Fi-Fo-Fum"
4 Rounds:
21/18 Calorie Row
18 Strict Press, 65 / 45 lb
15 Push-ups
12 Toes to Bar

Time Cap: 18 Minutes

3. Killer Core
3-4 Sets:
0:15 Single-Arm Forearm Plank (L/R)
20 Floor Wipers (10/Side)
15 Overhead Weighted Sit-ups

06/03/2026

Thursday 260604

1. Power Cleans
3 x 5
- Rest 20 Seconds -
2 Depth Drop to Broad Jumps

2. Metcon "Eight Count"
5 Rounds For Time:
6 Dumbbell Bench Press, 50 / 35 lbs
7 Lateral Burpees Over Bar
8 Deadlifts, 225 / 155 lb

Time Cap: 12 Minutes

3. Killer Core
4 Rounds:
0:20 Hollow Rocks
0:10 Rest

Directly Into...

4 Rounds:
0:20 Fifer Scissors
0:10 Rest

06/02/2026

Wednesday 260603

1. Back Squats
3 x 5
- Rest 20 Seconds -
3 Vertical Jumps

2. Metcon "Ricochet"
For Time:
30/24 Calorie Row
30 Dumbbell Front Squats, 50 / 35 lbs
30 Box Jumps (24”/20”)
15/12 Calorie Row
15 Dumbbell Front Squats, 50 / 35 lbs
15 Box Jumps (24”/20”)

Time Cap: 15 Minutes

3. Lethal Legs
4. 8 Rounds:
0:20 Alternating Goblet Reverse Lunges
0:10 Rest• Light-Moderate Weight

06/01/2026

Tuesday 260602

1. Stability
3 x 6 Tempo Lunges/Squats

2. Metcon "Mind Eraser" [Benchmark]
10 Rounds For Time:
7 Power Cleans, 135 / 95 lb
7 Burpees
200 Meter Run

Time Cap: 30 Minutes

3. Gun Show
3 Sets:
15-20 Supinated-Grip Inverted Rows
15-20 Medball Push-ups

05/31/2026

Monday 260601

1. Bush Press
3 x:5
- Rest 20 Seconds -
3 Plyo Push-ups

• Rest 2-3 Minutes Between Sets

2. Metcon "White knuckle"
5 Giant Sets:
4 Single Dumbbell Hang Sn**ch (L)
4 Single Dumbbell Hang Sn**ch (R)
6 Single Dumbbell Push Press (L)
6 Single Dumbbell Push Press (R)
16 V-ups

• Rest 1:00 Between Sets
• Dumbbell: 70 / 50 lb
• Time Cap: 15 Minutes

3. Bulletproof Shoulders
For Time:
30 Prone Snow Angels
- Rest 2:00 -
- 50 Empty Barbell Z-Press

05/27/2026

Thursday 260528

1. Front Squat
3 x 3

2. Metcon "Blackout"
5 Rounds For Time:
12/10 Calorie Echo Bike
12 Double Dbl Hang Sn**ches, 35 / 25 lbs

Time Cap: 10 Minutes

3. Back At It
3 Sets:
20 Alt. DB Bent Over Rows (10/Arm)
20 Banded Face Pulls
5-8 Strict Toes to Bar

05/26/2026

Wednesday 260527

1. Push Press
3 x 5

2. Metcon "Sleepwalker"
3 Rounds For Time:
30 Box Jumps (24”/20”)
20 Single Dumbbell Push Press
100-Meter Farmer's Carry

Dumbbells: 50 / 35 lbs
Time Cap: 12 Minutes

3. Bulletproof Shoulders
3 Sets:
20 Band Pull-Aparts
10 Dumbbell Lateral Raises

Address

2215 To***co Road
Augusta, GA
30906

Opening Hours

Monday 5am - 10pm
Tuesday 5am - 10pm
Wednesday 5am - 10pm
Thursday 5am - 10pm
Friday 5am - 9pm
Saturday 8am - 5pm
Sunday 2pm - 6pm

Telephone

(706) 372-0837

Website

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