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We are running a great deal at this time for new members!  If you join before August 1st, you can get a discounted rate, as long as you stay a continuous member of CrossFit Savannah.  The discounted rate is $100/month for unlimited classes.  Our monthly rate will be going up soon, so get in on this deal while it lasts.

We do not sign you into a 4, 6, or 12 month contract.  It is only month to month, and we only ask for 2 weeks notice to cancel your membership.


Contact Suzanne Leathers at or (912) 484-5831 for more information.



lift me


Snatch at mid thigh. 10-15 minutes work.


Back Squat 3×6, 3×5, 3×3





1) 3×10 Skin-The-Cat (advanced only) beginner and intermediate work on shoulder stretches, and ring pushups.

2) 3×10 GHD sit ups

3) 3×15 pike/straddle sit leg raise

Aerobic Capacity

Run 1600m


Shirts are in! If you’re gonna feel awesome, you should look awesome, too. $25 for all sizes.

Add $10 if saw the workout Wednesday was “Fight Gone Bad” and decided to skip.

matt win at Scottish gamesFight Gone Bad

3 rounds:

Wall Balls (20/14lb)

Sumo Deadlift high-pull (75/45lb)

Box Jump (24/20)

Push-Press (75/45lb)

Row (calories)

Start at one station, stay there for one minute. After 5 minutes, there is a one minute break. Score is total reps and calories (from row). May the gods be ever in your favor.

Accessory: Choose 1 from A AND B

A: Ott Drill or Ab Mania

B: Bulletproof Shoulders or Bulletproof Shoulders


(please send all complaints to the kilted gentleman pictured above)

hook grip


1) Cleans: 2 on every 60 seconds, for 10 minutes.

Approximately 50-70% of max


1) Max strict pullups in 3 minutes

2) Accumulate 90 seconds in frog stand/tuck planche

3) 3×20 5 second hollow hold

4) Shoulder stretch with and without partner


5 rounds for time:

15 calories on Airdyne or rower

10 kettlebell swings, 24kg/16kg, alternate every 5 reps



Bench Press 3×6, 3×4


3 rounds for time:
15 burpees
12 power cleans, 115#/75#
9 box jumps, 30″/24″

Aerobic Development

Row 2x750m @ 9

Notes: Warm up with easy 500m row. Rest 2 minutes between efforts.


Clean technique from hang position (10-15 minutes).   I am trying to reinforce what the lifts are, and have you recognize them without thought.  Increase weights if trainer says your technique is good.  :D



1) Accumulate 90 seconds in handstand against wall

2) Accumulate 90 seconds in bridge hold

3) 3×15 pike/straddle sit leg raise

4) Pike/Straddle/Pancake stretch with partner

start squatting


AMRAP 10 minutes:
10 back squats (65/95 #)
Run 100m, 50m turnaround


Drop Snatch 3×6. 3×5, 3×3.  Try to increase weight as you go, but focus on technique!



1) 3×10 strict leg raise

2) Shoulder Stretch with and without partner


AMRAP 4 minutes:
30 double unders
10 handstand pushups
10 toes-to-bar

Repeat for a total of 3 cycles, resting 1 minute between cycles.

Notes: Scale HSPU and TTB to keep your pace up. These should be high intensity intervals. Score continiously, i.e. pick up each new cycle where you left the last one.


Skill:  Double unders.



For time:
50 pullups
Run 400m
21 thrusters, 95#/65#
Run 800m
21 thrusters, 95#/65#
Run 400m
50 pullups



Front Squat @ 3121 tempo 3 @ 9 plus three down sets (repeat)

Notes: Go only as heavy as you can holding the tempo. 3 seconds down, 1 second pause, 2 seconds up, 1 second pause before going into next rep. “3 @ 9 plus three down sets (repeat)” is NOT a typo, since your load will be severely limited by the tempo.


1) Accumulate 90 seconds in frog stand or tuck planche

2) Accumulate 2:00 in hollow hold

3) Pike/Straddle/Pancake Stretch with partner



30 clean & jerks for time, 135#/95#


Cleans from mid-thigh.  Power and full squats.  :D


1) Bench Press 3×6, 3×4

2) 3×8 bent over rows

3) Kettlebell Bottoms Up Press, 3×8/side


Notes: This is a stability exercise. Keep it light and controlled in both directions. Rep doesn’t count unless you bring it back down to the rack in the bottoms up position.


AMRAP 12 minutes:
21 burpees
14 kettlebell snatch, 32kg/24kg
7 parallette pushup, sweep, dip

Notes: You must perform 7 KB snatch per side, but they may be completed in any order.



Clean & Jerks


1) Weight Transfer Progression, 3×10/side

2) 6 minutes volume accumulation: strict handstand pushups or kipping

3) 3×10 pike drag up from plank, feet to hands


4 rounds for time:
15 dumbbell thrusters, 35#/25# dumbbells
15 chest-to-bar pullups