South Augusta Y CrossFit

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

09/15/2026

The end of an era.

09/14/2026

Monday 260914

1. Back squat
5 Reps
3 Reps
1+ Reps

2. Metcon "Deep End"
5 Rounds For Time:
9 Front Squats, 135 / 95 lb
7 Strict Pull-ups

Time Cap: 12 Minutes

3. Killer core
5 Sets:
10 Weighted Sit-ups
10 Hanging Knee Raises

09/09/2026

Thursday 260910

1. Bench Press
5 Reps
3 Reps
2+ Reps

2. MetCon "Fuse"
7:00 AMRAP:
7 Push Press, 115 / 85 lb
7 Lateral Burpees Over the Bar

3. Killer Core
5 Rounds:
50-40-30-20-10 Medball Twists
0:30 Front Plank Hold

09/09/2026

Wednesday 260909

1. Back Squat
5 Reps
3 Reps
2+ Reps

2. Metcon "Back To Basics"
18:00 AMRAP:
10/8 Calorie Echo Bike
15 Air Squats
10 Push-ups

3. Bulgarian Split Squat
4 Sets:
8 Bulgarian Split Squats (Each)

09/07/2026

Tuesday 260908

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

2. Push press
In a 10:00 Window:
Build to a Heavy 3-Rep

3. Metcon "Row For Your Life"
On the 2:00 x 5 Sets:
5 Burpee Box Jumps (24″/20″)
250/225 Meter Row

- Rest 2:00 -

On the 2:00 x 4 Sets:
5 Burpee Box Jumps (24″/20″)
250/225 Meter Row

- Rest 2:00 -

On the 2:00 x 3 Sets:
5 Burpee Box Jumps (24″/20″)
250/225 Meter Row

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

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

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