CrossFit Spartanburg

WANT A FREE MONTH AT CFS?

Yeah, that's right, you know you want it...

As you all know, Josh and Ashley are having a babe-ster in early April.  The docs are saying she has an Atrioventricular Septal Defect-Complete.  I would attempt to explain what that is to you, but I went to public school and..yeah...follow this link (Baby Kirby) and you can learn all about it.  So with this comes a few, actually more than a few, trips down to Charleston for Josh and Ashley so that they can see the specialist down there.  Kirby will be born down in Chucktown as well and then probably have to spend 6-8 weeks down there before we can bring her home.  Gas prices are stupid so these trips can get a little pricey, and whether Josh and Ashley like it or not...we are going to offset some of those costs.  Our first event is a baby weight/length guessing contest.  Guess the right weight/length of Baby Kirby and you win a free month at CFS.  $10 per guess, going by 10ths of lbs. and oz. on the weight and inches on the length, directions posted at the gym on the board, starts at 6AM Monday (13FEB) morning, once a length/weight is purchased its gone for good.  BET IT UP!!!

GOOGLE YOURSELF

CFS WOD - Wednesday 15FEB2012

STRENGTH:
Wendler Cycle
Back Squats
65% x 5
75% x 5
85% x 5+
*Use 90% of your 1RM for the percentages
**Sets are performed every 3 minutes on the minute

METCON/SKILL:
30 Muscle Ups
*IF YOU CAN EXECUTE A RING DIP - work the transition off of the banded squat rack or floor (with minimal leg assistance through the pull)
**IF YOU CANNOT EXECUTE A RING DIP - 15 Pull Ups / 15 Banded Ring Dips x 6 

INK MASTER

***THERE WILL BE NO 8AM CLASS TODAY (TUESDAY 14FEB2012.  SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Tuesday 14FEB2012

METCON:
"AIR FORCE"
(M-95#/F-65#)
20 Thrusters
20 Sumo-Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
*Perform 4 Burpees EMOM

CORE/SKILL:
21-15-9-15-21
GHD Sit Ups
GHD Hip Ext
*Not for time 

YING YANG IN THIS THANG

CFS WOD - Monday 13FEB2012

STRENGTH:
1 RM Bench Press
*4 Attempts

METCON:
***ORGINALLY PROGRAMMED BY CROSSFIT OUTLAW*** 
10 Minute AMRAP:
12 Chest-2-Bar Pull Ups
12 Box Jumps (M-30"/F-24")

COLT 45 AND 3 ZIG ZAGS

***REMINDER:  FEBRUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN FRIDAY...CFS DOESN'T RUN ON AWESOMENESS ALONE.  THANKS!***

CFS WOD - Friday 10FEB2012

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
Within 4 Minutes:
400m Run
1 Rope Climb
MAX Double Unders (Reps)
x5
*REST 2 Minutes between rounds
**Score total number of Double Unders completed

STRENGTH/SKILL:
100 Sit Ups (For Time) 

FEEDING FRENZY

CFS WOD - Thursday 9FEB2012

STRENGTH:
MAX Effort (TIME) Sled Pull
*50 Feet
**(M = Tire + 135# / F = Tire + 90#)
***5 Attempts

METCON:
"KAREN"
150 Wall Balls (M-20#/F-14#) 

YOU LEAKIN'

***THE NEW FEED THE BEAST POST IS UP***

CFS WOD - Wednesday 8FEB2012

METCON:
"JOSH"
21 Overhead Squats (M-95# / F-65#)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups

SKILL:
Core Cooldown (Trainer's Choice)

LA FAVORITA

CFS WOD - Tuesday 7FEB2012

STRENGTH:
1RM Back Squat
*4 Attempts

METCON:
"Power Elizabeth"
21-15-9
Power Cleans (M-135# / F-95#)
Ring Dips

GET THAT

CFS WOD - Monday 6FEB2012

METCON:
3 Power Snatches
6 Over-the-Bar Burpees
9 Roll Outs
12 Ring Dips
x6

STRENGTH/SKILL:
4 x 10 GHD Raises 

PUMPKIN HEAD

CFS WOD - Friday 3FEB2012

STRENGTH:
1 Clean & Jerk EMOM
*Increase load by 10# each round.
**MAX of 10 rounds.
***Failed lift = end of WOD.

METCON:
15 Hang Power Cleans
15 Burpees
x4 

STANK

CFS WOD - Thursday 2FEB2012

SKILL:
Snatch Work

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
Within 6 Minutes:
Run 800m
MAX Reps Overhead Squats (LOAD = Athlete's Choice)
***REST 5 MINUTES***
10 Minute AMRAP:
7 Thrusters (LOAD = same as above)
7 Kettlebell Swings (M - 70#/F - 55#)
7 Pull Ups