CrossFit Spartanburg

RUN THE DATA

***REMINDER:  MAY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT THURSDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Tuesday 1MAY2012

SKILL:
15 minutes of Squat Clean work.

METCON:
10 Squat Cleans (M-155#/F-105#)
20 Over-the-Bar Burpees
x3 

DIXIANA GAS STATION

***THERE WILL BE NO 7AM OR 8AM CLASSES TODAY (MONDAY)...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Monday 30APR2012

STRENGTH:
20 minutes to establish 3RM Overhead Squat

METCON:
21 Wall Balls (M-20#/F-14#)
21 Toes-2-Bar
x4
*12 minute time limit. 

A LIL' PREMATURE

***THERE WILL BE NO OPEN GYM SESSIONS ON SATURDAY OR SUNDAY...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Friday 27APR2012

METCON:
"Cindy"
20 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats 

PAST TENSE OF TWEET

CFS WOD - Thursday 26APR2012

SKILL/STRENGTH:
MAX Handstand Push Ups

METCON:
800m Run
x4
***REST 3 minutes between rounds***
*Score slowest time

FOLLOW TEAM CFS THIS WEEKEND

Its no secret that we're taking a pretty rowdy crew down to the CrossFit Games SouthEast Regionals this weekend.  AJ will be going head to head with the best athletes in the South East (South Carolina, Georgia, Florida, Alabama) and the CFS Affiliate Team (Austin, Brett, Scott, Cayce, Nicki, Stacie) will be taking on the fittest gyms in the South East Region.  If you want to keep up with how our athletes or doing, follow CFS on Twitter (@CrossFitSptbg)...or you can try this link HERE.  Twitter accounts are free, you can download an app for your phone and get all mobile and modern and off MySpace and shhhhtuff.  Joel and I will keep the CFS Twitter feed rolling throughout the weekend.  Yuuuurp, its about to get delicious...

YOU GET BACK HERE MR. BIKINI WEATHER...NOT DONE TALKIN' TO YOU

CFS WOD - Wednesday 25APR2012

SKILL:
OPTION A:
MAX distance Handstand Walk
OPTION B:
MAX Handstand Hold
OPTION C:
Handstand Skill Work followed by MAX Handstand Push Ups

METCON:
5 Squat Snatches (M-135#/F-95#)
10 Box Jumps (M-30"/F-24")
x7 

BECOME A CFS ATHLETE

***Due to overwhelming interest in a 2nd May Indoc Class...The CFS Intro Class 12-05B for our next batch of CFS Athletes will kick off on TUESDAY May 22nd, 2012 @ 5AM. ONLY 2 ROSTER SPOTS REMAINING.***

Details can be found HERE.

***Email CrossFitSpartanburg@gmail.com to reserve your spot ASAP.***

DATS NASTY

CFS WOD - Tuesday 24APR2012 

STRENGTH:
20 minutes to establish 3RM Turkish Get Up

METCON:
15 Minute AMRAP:
10 Thrusters (M-95#/F-65#)
10 Kettlebell Swings (M-70#/F-55#)

CORN HOLE

***THERE WILL BE NO 7AM/8AM CLASSES TODAY (MONDAY)...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Monday 23APR2012

SKILL:
Turkish Get Up

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
Alternating TABATA (20 seconds on / 10 seconds off) of:
Burpees
Power Cleans (M-155#/F-105#)
x8

CORE COOLDOWN:
Trainer's Choice 

BIG AND CHUNKY

CFS WOD - Friday 20APR2012

STRENGTH:
3 Back Squats every 2 minutes on the minute @ 75% of 1RM
x5

METCON:
***Originally programmed by CrossFit Football***
7 Minute AMRAP:
3 Thrusters (M-135#/F-95#)
3 Chest-2-Bar Pull Ups
6 Thrusters
6 Chest-2-Bar Pull Ups
9 Thrusters
9 Chest-2-Bar Pull Ups
12 Thrusters
12 Chest-2-Bar Pull Ups
...ETC...ETC...ETC...