CrossFit Spartanburg

UPCOMING EVENTS

PROGENEX GROUP ORDER

Nicki is throwing together a Progenex order for any interested CFS athletes.  The group order will save you 20% off the prices listed on the Progenex website AND you get free shipping.  Get in touch with Nicki at the gym or via text (864-809-5811) and she'll get you hooked up.

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GREENVILLE GAMES 2013

The Greenville Games will be going down on July 13th at the Piedmont Athletic Complex.  More info and Registration located HERE.  There will be Rx, Scaled, and Team (2 athletes) divisions.  Team CFS had a strong showing last year...no need for that to change.  Get signed up before June 14th so you can get in at the low "early bird" price.

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"BOWEN" MEMORIAL WOD AT CROSSFIT PISGAH

CrossFit Pisgah is hosting the 2nd annual "BOWEN" Memorial WOD on 4AUG2013.  This event will raise money for a fallen Asheville firefighter's family (Captain Jeff Bowen).  A few CFS athletes attended last year and had a blast.  Workout and details posted below...

PUT BABY IN THE CORNER

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wendesday 19JUN2013

OLY WORK:
1 High Hang Squat Snatch
2 Overhead Squats
x5
@ 60-70% of 1RM Snatch
*Sets are performed every 90 seconds

METCON:
200m Run
10 Deadlifts (M-185#/F-135#)
2 Rope Climbs
x4 

HOLLAND CLOGGER

CFS WOD - Tuesday 18JUN2013

STRENGTH / OLY / METCON:
3 Squat Cleans (Athlete's Choice)
MAX Double Unders with remaining time
x10
*EMOM
**Score load and DU reps

TEAM COOLDOWN:
50 Burpees (FOR TIME)
*Teams of 2
**1 athlete working at a time

KUSSMAUL

***THERE WILL BE A NOONER TODAY (MONDAY)***

CFS WOD - Monday 17JUN2013

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
30 Kettlebell Swings (M-55#/F-35#)
12 Handstand Push Ups
12 Pull Ups
x4
*1:1 work-to-rest ratio (rest not to exceed 5 minutes)

COMPETITION COOLDOWN:
2 minute AMRAP:
Thrusters (M-45#/F-35#) 

 

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, WEDNESDAY, THURSDAY AND FRIDAY THIS WEEK***

OMSB

CFS WOD - Friday 14JUN2013

METCON:
10 Power Cleans (M-185#/F-125#)
5 Muscle Ups
10 Over-the-Bar Burpees
x3

TIMED COOLDOWN:
40 Chest-2-Bar Pull Ups

The official race car of CrossFit Spartanburg...more info on race dates soon.

OVER EXAGGERATE

***THERE WILL NOT BE A 7AM CLASS THIS MORNING (THURSDAY)***

CFS WOD - Thursday 13JUN2013

METCON:
2013 CROSSFIT GAMES REGIONAL WORKOUT #6
100 Double Unders
50 Handstand Push Ups
40 Toes-2-Bar
30 Shoulder-2-Overhead (M-165#/F-100#)
90' Walking Lunge (M-165#/F-100#) 
*Regional athletes were given a 15 minute time cap...we are going to go with a 30 minute time cap today 

NASTY BAG

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 12JUN2013

OLY WORK/VOLUME:
5 Power Snatches
x10
*EMOM

METCON:
12 minute AMRAP:
1000m Row (BUY IN)
6 Back Squats (M-225#/F-155#)
12 Kettlebell Swings (M-70#/F-55#) 

FAST AND LOUD

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 11JUN2013

METCON:
"NANCY"
400m Run
15 Overhead Squats (M-95#/F-65#)
x5
*Compare to "HURRICANE WATERS"

COOLDOWN:
M-75/F-50 Ring Dips
50 GHD Sit Ups
*NOT FOR TIME 

YANK AND BANK

CFS WOD - Monday 10JUN2013

STRENGTH/OLY WORK:
1 Squat Clean
2 Front Squats
1 Jerk
x6
*Use 60-65% of 1RM Clean & Jerk
**Every 90 seconds

METCON:
50-40-30-20-10
Double Unders
Sit Ups

***REST 2 MINUTES***

50 Wall Balls (M-20#/F-14#) 

Ladies Tank Tops...get with Cayce if you wants one.

HEAD-2-HEAD: JOSH M AND AUSTIN

CrossFit Games Regional Workout #5
21-15-9
Deadlifts (315#)
Box Jumps (30")

Josh M and Austin went head to head Saturday with an Ike's cheeseburger on the line...