• About CrossFit 10-10

    Columbia’s CrossFit 10-10, located in Lakeside Shopping Center off of Dobbin Road, uses CrossFit methodology in order to provide our members with the most efficient and best fitness training available. Expert instructors at CrossFit 10-10 challenge our athletes, of all ages and fitness levels, to knock down barriers and improve each day by becoming mentally and physically stronger.

    We believe that CrossFit is for everyone. At CrossFit 10-10, our members are our most valuable asset. We pride ourselves in our commitment to fostering an encouraging and caring environment. Whatever your fitness level is today and whatever your fitness goals for the future may be, our coaches are there to encourage and guide you every step of the way.

    Together we sweat. Together we expose weaknesses. Together we get stronger. The community of CrossFit 10-10 is our greatest strength. You will exit CrossFit 10-10 sweaty and exhausted, but you will do so with a smile of gratification and a slew of high-fives from your 10-10 family.

The Latest from CrossFit 10-10

Monday September 1

THIS IS A DELOAD WEEK. THE WEIGHTS SHOULD FEEL LIGHT. Focus on dialing in that form and preparing your mind and body for next weeks retest.
Strength:

Deadlift
5@40%
5@50%
5@60%

Conditioning:

10-1
Front Squat (155/105)
1-10
Burpee over Bar

*10 front squats
1 burpee over bar
9 front squats
2 burpees over bar* etc. etc.

Saturday August 30

Strength:

Weighted Pullups

5×3 As heavy as possible.

*Use this time to work on your strict pull up, or even pull up holds for 10 sec at a time*

Conditioning:

400m Run w. medball (20/14)

21 push press (95/65)

400m Run w plate (25/15)

21 Back Squats (155/105)

400m Run

21 Dead Lifts (255/175)

50 meter prowler push (270/180 added to prowler)

*all weight starts from the ground*

Friday August 29

Strength:

Bench

5@75%

3@85%

ME@95%

Conditioning:

20Min AMRAP

10 Burpee Pull overs
30 squats
60 seconds of handstand hold (freestanding)

Option 2

10 Burpee Pullups

30 Squats

60 second hand stand hold (against a wall)

Thursday August 28

Strength:

Back Squat

5@75%

3@85%

ME@95%

Conditioning:

8min AMRAP

10 Cal Row

10 Push Press (95/65)

then

50 Hollow Rocks

50 Supermans

x2

Enroll Now!