“I have been going to CrossFit South Wake for over a month now along with my wife. I am definitely getting into way better shape and enjoy the workouts. There are several workout times throughout the day so I can almost always work Crossfit into my busy schedule. John is an excellent instructor and motivator and I highly recommend CrossFit South Wake to anyone interested in a great workout experience.”
-Bill R.
Thursday September 8th, 2016 WOD
FT: Double Unders and Double Unders For time: 200 Double Unders Rest 1 min 100 Double Unders –then– Double Kettlebell Swing : 50 Reps for... Read More
Wednesday September 7th, 2016 WOD
AMRAP 20 mins: 100 m, Box Jump Overs and Goblet Squats Complete as many rounds as possible in 20 mins of: Run, 100 m 15... Read More
Tuesday September 6th, 2016 WOD
Back Squat 3×6 Across Use the same weight for each set. Rest as needed between sets. –then– 3 RFT: 400 m and Clean & Jerks... Read More
Monday September 5th, 2016 Labor Day WOD
Only TWO WOD times today. Please check our schedule page. Chipper: Back Squats, Back Squats, Back Squats, and 9 more For time: 20 Back Squats,... Read More
Sunday September 4th, 2016 Rest Day & Open Gym
Rest Day & Open Gym
Saturday September 3rd, 2016 9 & 10am Partner WOD
9 & 10am Partner WOD No minimum work requirement. AMRAP 31 mins: Thrusters, Strict Pull-ups and Bar Facing Burpees Complete as many rounds as possible... Read More
Friday September 2nd, 2016 WOD
Back Squat : 1 Rep Max Record your best Back Squat 1 Rep Max lift. –then– Muscle-ups : Max Set A single set of Muscle-ups... Read More
Thursday September 1st, 2016 WOD
4 RFT: 100 m and Push-ups 4 rounds for time of: Run, 100 m 20 Push-ups
Wednesday August 31st, 2016 WOD
Deadlift : 1 Rep Max Record your best Deadlift 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to... Read More