Please check out Performance Initiatives- they will be taking over CrossFit Savannah soon! for current class schedule.




I am sorry to say this, but we were unable to come to an agreement with the Landlord about the new setup with the group that wanted to take over the CrossFit.  There was a lot of pressure put on the new group, and me to work out a very unfair deal to turn over ownership.  We have decided to give the equipment to a wonderful charity in town- Performance Initiatives.  They moved the equipment in a very short time- Performance Initiatives had the help available- and motivated!!!!

Performance Initiatives works with at risk children- teaching them weightlifting, other sport skills, and life skills- getting them off the streets and building their self esteem.  They give free tutoring, bible studies, support for the kid’s home life- food, clothing, etc.  It is pretty amazing what I have seen- there has been a huge expansion in Kerri’s s services and devotion to the kids and community.

Kerri comes from a weightlifting background, and I will continue to teach and workout.  Her classes should be very similar to mine.  (And her rates are much less than mine were).   Please come and check out her building!  They have am and afternoon classes.  Monday 1/5 they will be open in the am (I will be there at 7am), and in the afternoon from 3:30-7pm.  Classes in the afternoon start at 5:30, 6, and 6:30pm.  Please text me at 912-484-5831 or Kerri at 912-507-7106 for more information. website:


I have also made a note with the post announcement that the equipment was donated- I am REALLY not appreciating texts and phone calls from people wanting the equipment- it truly is like a bunch of vultures on the remains- this is one of the reasons we had to leave the location on Montgomery CrossRoads.   This was a love and devotion to the people I worked for- not some way to get a piece of equipment cheap.  I am only too happy to give the equipment to a group that cares for others instead of looking for profit.  I asked for them to help some children that were hanging around the gym, and without thought- food, clothes, presents, and bikes were given.  I am truly thankful that I can end CrossFit Savannah at this time by giving to children and the community.

Skill Training/Strength Training:

Kipping Pull-up Progression/Strict Pull-ups

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats


Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post your choice of girls and rounds completed to comments.


Suz here.  As I have tried to tell everyone in person, we have had to close CrossFit Savannah as it functions now with Don McCauley and I as owners.  A couple of our members and come forward and want to continue CrossFit Savannah in the same location, with similar hours.  I will continue on as a part time trainer, and be available to answer any questions that you have.

Julia Hoffman will be one of the primary contacts/owners.  She has taught several classes over the past couple years, is very accomplished, and has owned a CrossFit in Germany.  Blake Waters, and Adam Hart are also going to be owners.  They both have successful business in the Savannah area.

Thank you for your support while we were trying to figuring things out.  The members of CrossFit Savannah have been the only reason I fought so long to keep the CrossFit going.  You are the best people I have ever met, and made it worth the struggle.

Am hours only for 12/31/14.  We will be closed 1/1/15.  Have a safe and happy New Year!


Jerk from Blocks 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1, build to heavy single


Back Squat 2 @ 7, 2 @ 8, 2 @ 9, plus one down set (load drop)


7 rounds for time:
Row 250m
10 burpees over rower

Big Cat

No noon class on Tuesday 12/30/14.  Sorry for any inconvenience.



1) Power Snatch 20×1 EMOM


Notes: Start at 65% of max. Add weight after no fewer than 2, no more than 4 good lifts.



3 rounds:
30′ Dumbbell Overhead Carry, left arm, 55#/35#
30′ Dumbbell Overhead Carry, right arm, 55#/35#
10 strict toes-to-bar
10 strict ring dips
20 pistols, alternating


Hope you all had a great Christmas!  We will have limited hours again this week.  Monday and Tuesday normal hours.  No afternoon hours on Wednesday- New Year’s Eve, closed New Year’s Day.  Still working on January 2nd for further hours.



Clean and Jerks: 15 minutes work

3 attempts to max clean & jerk


3 Rounds:

20 deadlifts, 275#/185#
15 muscle-ups (beginners- 15 ring dips, 15 ring rows)
10 deadlifts, 275#/185#
15 handstand pushups, 6″/4″ deficit (beginners- modify as needed)

Hours this week:

Wednesday 24th:  7am-10am

Thursday 25th: CLOSED.  Merry Christmas!

Friday 26th: 10am-1pm

Saturday 27th: CLOSED




1) Three Count Pause Squat 5 @ 70%, 5 @ 80%, 5 @ 90%

2) Bench Press 2 @ 70%, 2 @ 80%, 2 @ 90%

****  Warm up to these sets.


3 rounds for time:
7 Overhead squats 45/35#
21 toes-to- rings
Run 800m




“12 Days of Christmas”

This is going to go just like the song….

1.  Wall Walk

2. Hand Stand pushups

3. Knees to elbows

4. Pullups

5. GHD situps

6. Box jumps 24/20″

7.  Hand release pushups

8. Kettlebell swings 1.5/1 pd

9. Burpees

10. Turkish Get ups (5 each arm)

11. Calorie Row

12.  Manmakers 25/15#



Work on Handstand pushups!  5×20.  Strict, kipping, modified.  May also work on walk walks, or handstand walking based on experience level.


“Fight Gone Bad”
3 rounds for total reps:
1 minute wall ball, 20#/14#, 10′
1 minute sumo deadlift high pull, 75#/55#
1 minute box jump, 20″
1 minute push press, 75#/55#
1 minute row for calories

Rest 1 minute between rounds

Hi guys.  I have been trying to talk to people face to face about what is going on, but have had contact from a local CrossFit already about the upcoming situation.  So, here is a brief explanation.


Don and I have been in a long process for over a year to divorce.  Don moved to Muscle Driver USA for his dream job that he had been trying to get for many years, and continues to run his informative and successful clinics for CrossFitters.  I have remained in Savannah, and have been the running CrossFit Savannah with assistance of several trainers.

To accomplish the divorce, with minimal personal property loss by me, CrossFit Savannah will be closing on December 31st, 2014.

Over the past year, Don has advertised on Facebook the option to sell the CrossFit part of the business.  All further requests to buy the business in its entirety, will have to be run by him first, and any reasonable offers are to be considered.  For your information, there is a current business looking into the lease and equipment of the CrossFit.   Don McCauley’s email is  His phone number is (912) 484-5842.  My email is, phone is (912) 484-5831.  I have available financials of the business, for those who are serious.

Frankly, I have not appreciated the phone calls by people already trying to buy equipment.  At this time, the decision to close has only been made in the last 48 hours.  If it comes down to selling off the equipment, I would entertain offers from our own members first, then will announce the sale to the general public.

One of the options for our members is a CrossFit approximately 1 mile down the road.  CrossFit 762 is run by Austin and Lauren, has as much space as we currently have, and they are nice.  :)  I will be trying one of their classes myself next week.

Our Saturday class will be with CrossFit 762 at their open WOD time at 10am, this will be a free class.  Please try them out- and have a great time.    Their website is