South Augusta Y CrossFit

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

09/06/2026

Monday 260907

1. Power Cleans
5 Reps
3 Reps
2+ Reps

2. Metcon "Anchor Point"
[For Time]:
3 Rounds:
12 V-ups
6 Strict Pull-ups
6 Deadlifts, 225 / 155 lb

- Rest 1:00 -

3 Rounds:
10 V-ups
5 Strict Pull-ups
5 Deadlifts, 255 / 175 lb

- Rest 1:00 -

3 Rounds:
8 V-ups
4 Strict Pull-ups
4 Deadlifts, 275 / 185 lb

Time Cap: 20 Minutes

3. Back At It
3 Sets:
10 Dumbbell Bent Over Rows
10 Weighted Superman Raises
0:15 Unweighted Superman Hold

09/06/2026

Labor Day Classes
8a - 9a - 10a

09/02/2026

Thursday 260903

1. Back Squats
5 Reps
3 Reps
3+ Reps

2. Metcon "Lock up"
7:00 AMRAP:
15 Wallballs, 20 / 14 lb to 10/9 ft
12 Lateral Burpees Over the Bar
3 Front Squats, 185 / 125 lb

3. Killer Core
3-4 Sets:
0:30 Banded Side Plank (R/L)
1:00 Banded Front Plank

09/01/2026

Wednesday 260902

1. Power Cleans
5 Reps
3 Reps
3+ Reps

2. MetCon "Triple Threat"
For Time:
50/40 Calorie Echo Bike
50 Suitcase Deadlifts (25 L / 25 R)
200-Meter Farmer's Carry
50 Suitcase Deadlifts (25 L / 25 R)
50/40 Calorie Echo Bike

Dumbbells: 70 / 50 lbs

Time Cap: 20 Minutes

3. Posterior Pump
3 Sets:
15 Toes-Elevated Romanian Deadlifts
1:00 Feet-Elevated Hamstring Plank

08/31/2026

Tuesday 260901

1. Stability
3 x 6 Pausing OH Lunges/Squats
* (T050)

2. Metcon "Comptrain Beep Test" [Benchmark]
On the 2:00 x Max Rounds:
200 Meter Run
5 Burpee Pull-ups
1-2-3-4-5...Thrusters, 75 / 55 lb

Time Cap: 30 Minutes (15 Rounds)

3. Durability
3 Sets:
50-Meter Single Db Overhead Carry (L)
50-Meter Single Db Overhead Carry (R)
100-Meter Sandbag Carry

08/30/2026

Monday 260831

1. Bench Press
5 Reps
3 Reps
3+ Reps

2. Metcon "Pulling Away"
4 Rounds For Time:
15/12 Calorie Row
10 Hang Power Cleans, 155 / 105 lb
20 V-ups

Time Cap: 15 Minutes

3. Gun Show
3 Sets:
10 Barbell Bicep Curls
15 Second Hold at 90º
15 Tricep Kickbacks

08/27/2026

The pop-up class at Burke was canceled

08/26/2026

Thursday 260827

1. Front Squat
3 x 3

2. Metcon "Matchstick"
5 Rounds For Time:
9 Front Squats, 155 / 105 lb
9 Lateral Burpees Over the Bar

Time Cap: 12 Minutes

3. Killer Core
3 Sets:
15 Banded Wood Chops (Each Side)
10 Side Plank Reach-Throughs (Each Side)
20 Hollow Rocks

08/26/2026

Wednesday 260826

1. Power clean
3 x 3

2. Metcon "Undertow"
2 Rounds:
500/450 Meter Row
60 Double Unders
10 Power Cleans, 115 / 85 lb

Directly Into...

2 Rounds:
250/225 Meter Row
30 Double Unders
5 Power Cleans, 155 / 105 lb

Time Cap: 15 Minute

3. Posterior Pump
[PART A]
3 x 10 Banded Barbell Hip Thrusts
*Mini-Band Around Knees

[PART B]
Accumulate 3:00:Reverse Plank on Benches

08/24/2026

Tuesday 260825

1. Stability
3 x 5 Deep Knee Over Toe Lunges (Each Leg)*

2. Thrusters
[In a 10:00 Window]:
Set 1: 3
Set 2: 2
Set 3: 2
Set 4: 1
Set 5: 1

3. Metcon "Sound Check"
[3 Sets]:
On the 2:00 x 3 Rounds:
200 Meter Run
5 Burpee Pull-ups
5 Thrusters, 75 / 55 lb

• Rest 2:00 Between Sets

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

Alerts

Be the first to know and let us send you an email when South Augusta Y CrossFit posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category