crossfit_postcard_back 2014P-page-001


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.




Snatches- 10-15 minutes work.  Power and full snatches.  Increasing weight as you and your trainer agree.  As always- technique is the key!!!



Back Squat 3×10, 3×8


800m run (or Row)

30 burpees over rower

30 wall ball (20/14#)


Power yoga at 6pm!  Last WOD finishes just before 6.


Anyone that is interested in losing weight- see me!  We can figure out what diet plan will work for you, and set up an accountability partner.  :D  Also, we will be starting to make journals for you to record your workouts.  I will have some available- but feel free to bring your own.

Here is Ali, doing her push presses!





1) 5 minutes practicing, based on your ability level:

a) Freestanding static handstand  (or against the wall for beginners).
b) Handstand shoulder taps

Notes: Freestanding if, and only if, you can do them under control. If not, perform these chest-to-wall with only toes and toes touching.

c) Handstand Walking



1) Unilateral Dumbbell Press @ 3131 tempo 3×6/side
2) Weighted Chin-Up 3×6.  (strict pullups for beginners)


For total reps, on a repeating 2 minute clock, perform each of the following:

1) Row 300m
2) 2 minutes max power snatches, 135#/95#
3) Row 300m
4) 2 minutes max thrusters, 135#/95#
5) Row 300m
6) 2 minutes max power cleans, 135#/95#
7) Row 300m
8) 2 minutes max push press, 135#/95#
9) Row 300m
10) 2 minutes max front squats, 135#/95#

This workout is 20 minutes long.  If you finish the row before 2 minutes are up- you get to rest.  :D

Hey everyone!  I was going to close the gym on Labor Day- but have bent under the pressure of my team mates, members, and my own conscience (because I need to workout too), and will be open from 7am-9am.  This will be an Open Gym time- please come by 8am to start whatever WOD you would like- or a suggestion will be on the board.

Have a great holiday.

Saturday’s WOD  will be held on Sunday!!!  Beach WOD at 9am, meet at North Shore Grill at the North Beach Lighthouse.   Matt is gonna have fun with you all!

We will be closed Labor Day- have a great weekend and holiday!!

20140828_172620 (1)



Deadlift 3×6, 3×4, 3×2



EMOM 10:
10 Russian kettlebell swings

Aerobic Development

Row 35 minutes @ 70%  Record meters.


We are going to start journaling our workouts starting next week- and I will have a nursing student (Wendy) to help any one of you that wants to lose weight, and have accountability to your diet.

We have a massage therapist on board- Brett’s number is on the board to make an appointment!

Also, working on making Power Yoga happen every Wednesday evening with Russell.  It has been a great “active rest” so far.


Snatch + Overhead Squat: 1 set every minute for 10 minutes


EMOM 10: 6 barbell walking lunges


5 Rounds:  5 tire flips, 10 sledgehammers (each arm), .1 run with the sledgehammer.




Beginner/Intermediate:  Handstands on the wall- accumulate 2 minutes

Advanced: 15 minutes freestanding handstand practice

Notes: Static only. Record longest hold.



1) Push Press 3×6, 3×5, 3×4

2) Advanced:  Weighted Pullup  practice or Strict Pullups 3×10




3 rounds for time, using 24kg/16kg kettlebells:
6 Clean & Jerks
100′ farmers walk
6 snatches per side
100′ overhead carry
12 kettlebell swings
100′ front rack carry

Notes: Clean & Jerks and all carries are done with both kettlebells. Swings and snatches are single kettlebell.


Kettle bell Clean and Jerks, Kettlebell Snatches.




1) Back Squat 3×8, 3×6, 3×5


3 rounds for time:
25 pullups
50 double unders
25 GHD situpsx8


1) Snatch from knee on 60 seconds: 65%x2, 70%x2, 75%x2x2, 77.5%x1x2, 77.5%x2, 80%x2, 80%x2.  If we don’t know your max lifts yet, we will start lighter, then increase as we go.



1) Deadlift, 3 second pause 1″ off floor 3 @ 70%, 3 @ 80%, 3 @ 90%

2) Single Leg RDL @ 3131 tempo, 4×8/side


Aerobic Development

Run 8x400m

Brandon helpful

As always, Brandon is helpful…  or is he really?


1) Bench Press – warm up to these sets-  5 @ 70%, 5 @ 80%, 5 @ 90%, plus two down sets (load drop)

2) Bentover Row 3 @ 9)%, plus three down sets (load drop)

3) Alternating Kettlebell Press @ 3131 tempo, 3×12



AMRAP 4 minutes:
5 overhead squats, 135#/85#
6 bar facing burpees

Rest 1 minute

AMRAP 4 minutes:
4 overhead squats, 155#/105#
7 bar facing burpees

Rest 1 minute

AMRAP 4 minutes:
3 overhead squats, 175#125#
8 bar facing burpees

Notes: Score each AMRAP separately.



Snatch + Low Hang Snatch + 2 overhead squats: 1 set every 2 minutes x5 sets.  Try to increase weight as you go.


Back Squat 3×6, 3×4, 3×2, plus one down set (load drop)


Aerobic Development

Row 2500m at 90%