CrossFit Spartanburg

IF BOURBON WERE A WOMAN

***THERE WILL BE NO OPEN GYM SESSION ON SATURDAY (4AUG2012) DUE TO THE OLY LIFTING SEMINAR.  GET ONE IN AT HOME OR COME ON UP TO CROSSFIT ASHEVILLE FOR "BOWEN" (SEE UPCOMING EVENTS)***

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

CFS WOD - Wednesday 1AUG2012

MOBILITY:
10-15 Minutes of Shoulder and Hip Mobility

METCON:
200m Sandbag Run (M-100#/F-70#)
15 Pull Ups
5 Squat Snatches (M-135#/F-95#)
x4

CORE COOLDOWN:
L-Sit for a total of 90 seconds

GREEVILLE GAMES 2012 RECAP VIDEO

TEAM CFS all up in the highlights!

CrossFit Reaction "2012 Greenville Games" from Gamemaster Entertainment on Vimeo.

ILL-O-MATIC

CFS WOD - Tuesday 31JUL2012

STRENGTH:
20 Minutes to establish 3RM Overhead Squat

METCON:
"NATE"
20 Minute AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (M-70#/F-55#)

CORE COOLDOWN:
3 x 15 Toes-2-Bar
*The goal is to go unbroken on all 3 sets
**Rest as needed between sets

Here is a video of another option for working on those Muscle Ups...also a pretty good modification for those of you that are sooooooo close.  Stacie H, Hannah J, Marty (post-preggers), Nicki, etc.

THUMB SUCKER

CFS WOD - Monday 30JUL2012

STRENGTH:
20 Minutes to establish MAX Height Box Jump

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
2 Minute AMRAP:
5 Squat Clean Thrusters (M-135#/F-95#)
25 Double Unders
***REST 1 Minute***
1 Minute AMRAP:
Burpees
***REST 1 Minute***
x3
*Score total reps completed 

CFS WEEKLY CHALLENGE WOD

LAST WEEK'S WINNERS
MEN:  JUSTIN L
WOMEN:  MARTY
40+ MEN:  COACH WOODY 

30JUL2012 - 3AUG2012:
MOVE A STACK OF 15 45# BUMPERS FROM ONE END OF THE MATS TO THE OTHER AND BACK AS FAST AS POSSIBLE.
*Athlete must start with the bumpers in one stack off the edge of the mats on the concrete, move the 15 bumpers to the other end of the mat and stack them in one stack (stack must be orderly) on the concrete, perform a burpee, then move the bumpers back to the starting point and stack them in one stack (again, orderly), and perform one burpee.
**Bumpers can be carried in any manner possible with no mechanical assistance. 
***If stack falls, athlete must re-stack and perform 5 burpees.

NEW CFS ATHLETES - INDOC CLASS 12-07C

CFS INDOC CLASS 12-07C finished up Friday morning.  Please join me in welcoming our 6 new CFS Athletes.

BUBBLES IN THE LOVE TUB

CFS WOD - Friday 27JUL2012

SKILL:
10-15 Minutes of Rope Climb work

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
30 Kettlebell Swings (M-70#/F-55#)
20 Double Unders
10 Wall Balls (M-20#/F-14#)
x3 

SPAM FOLDER

CFS WOD - Thursday 26JUL2012

STRENGTH:
2 Cleans (Full Squat) EMOM @ 70-75% of 1RM
x6

METCON:
12 Minute AMRAP:
5 Bar Muscle Ups
20 Air Squats
100m Run
*Score total rounds/reps completed
**Bar Muscle Up Modification (1 BMU = 2 Chest-2-Bar Pull Ups, drop down, 2 Push Ups)

EXTRA WORK:
5 HEAVY Sandbag Rope Pulls

Nope...

COOKOUT MILKSHAKE

CFS WOD - Wednesday 25JUL2012

SKILL/MOBILITY:
10 Minutes of Hip Mobility work
10 Minutes of Overhead Squat work

METCON:
500m Row
50 Overhead Squats (M-75#/F-65#)
40 Double Unders
30 GHD Sit Ups
20 Kettlebell Swings (M-70#/F-55#)
10 Burpees
500m Row 

BRAH

CFS WOD - Tuesday 24JUL2012

STRENGTH:
3 HEAVY Tire Flips every 90 seconds
x5
3 MAX EFFORT Broad Jumps at 45 seconds

METCON:
400m Run
7 Deadlifts (M-275#/F-185#)
21 Ring Dips
x3

POST-CHAIN COOLDOWN:
3 x 10 Reverse Hypers (MEDIUM Load)

OG video of Breezy from back at the old gym off Howard St.  She was the first chick to flip that big tire.