There will be an Open Gym Session on Memorial Day (Monday 27MAY2013) from 8AM to 11AM. In keeping with tradition, the WOD will be "Murph". All CFS athletes are encouraged to attend as well as any other local athletes looking to tackle this classic CrossFit workout. Bring a weight vest if you've got one.
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 23MAY2013
OLY WORK:
15 minutes to work up to a HEAVY Hang Squat Snatch
METCON:
12 minute AMRAP:
5 Handstand Push Ups
10 Burpees
15 Toes-2-Bar
20 Double Unders
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 22MAY2013
METCON:
6 Muscle Ups
12 Kettlebell Swings (M-70#/F-55#)
24 Wall Balls (M-20#/F-14#)
x4
*REST 2 minutes between rounds
CORE/GRIP COOLDOWN:
200m HEAVY Farmer Carry
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 21MAY2013
STRENGTH:
3 Overhead Squats @ 70-80% of 3RM
20 Double Unders
x5
*Every 2 minutes on the minute
**Use 3RM OHS from CASTLE BLUEBERRY for % calculations
METCON:
400m Run
16 Burpees
8 Bar Muscle Ups
x3
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 20MAY2013
OLY WORK:
1 2-Position Squat Clean + 1 Jerk
@ 75-80% of 1RM
x7
*REST 60 seconds between sets
METCON:
"DIANE"
21-15-9
Deadlifts (M-225#/F-155#)
Handstand Push Ups
***THERE WILL BE NOONERS EVERYDAY THIS WEEK.***
***ONCE THE CAMERA MAKES ITS WAY BACK FROM WEST PALM BEACH, THE SITE WILL BE UPDATED WITH PICS...SORRY ABOUT THE NAKED POSTS.***
***THERE WILL BE OPEN GYM SESSIONS ON SATURDAY (8AM-11AM) AND SUNDAY (2PM-5PM).***
TEAM CFS AT THE SOUTHEAST REGIONALS
Most of the squad has made it down to West Palm Beach and they'll kick things off this (Friday) morning. 3 events today (a 2-athlete event and 2 6-athlete events). You can keep an eye on their progress HERE and on the facebook. Best of luck to Marty, Nicki, Hannah J, AJ, Brett and Scott! I'll feed ya'll updates via facebook as I get them.
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JAMIE AND JOSH M MADE ONE
Jamie and Josh M are proud parents of a new little baby girl! Mallory Ellison Miller rolled in to the world yesterday (16MAY2013) weighing in at 3.3lbs. Little bitty thing, but both momma and baby are good to go. Congrats to Jamie and Josh M...LETS GO!
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JASON C TAKES HOME BJJ GOLD
Jason C won gold in the Heavyweight Division (200# plus) at the Newbreed Ultimate Challenge in Charlotte, NC. You just can't choke a beard...
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BLAKE AND DMX
Blake ran into DMX down in Greer the other night. Please note that DMX is wearing a DMX shirt...that's when you know you have truely discovered how awesome you are. Hope you enjoy this as much as I did...
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SITE UPDATE - The site is in the process of getting updated with pictures and scores. The hospital stay threw me off a bit, but we'll get our stuff back in one sock. Ya'll have a good weekend and keep an eye on facebook and twitter for Regionals updates.
