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NOVEMBER 2009


11/30/2009

SNOT ROCKET

CF Spartanburg Workout of the Day (WOD):

"Filthy Fifty"

50 Box Jumps 50 Jumping Pull Ups 50 Kettlebell Swings 50 Push Press 50 Knees-2-Elbow 50 Wall Ball 50 Walking Lunges 50 Back Extensions 50 Burpees 50 Double Unders

Check your results from last time, "American Badass".

Posted on 11/30/2009 at 10:31 PM | Permalink | Comments (3) | TrackBack (0)

LATE POST (WEDNESDAY 25 NOV)

CF Spartanburg Workout of the Day (WOD):

Deadlift 1-1-1-1-1 Work up to MAX LOAD

Check your results from last time, "Cold Activated Can".

Posted on 11/30/2009 at 10:20 PM | Permalink | Comments (0) | TrackBack (0)

11/24/2009

PRIMAL AWESOMENESS

CF Spartanburg Workout of the Day (WOD):

3 Rounds 20 Calorie Row 20 Box Jumps (M-24"/F-20") 20 Sumo-Deadlift High Pull 20 Wall Ball (M-20#/F-14#) 20 Push Press (M-75#/F-55#) ***1 minute rest between rounds.***

Posted on 11/24/2009 at 09:44 PM | Permalink | Comments (5) | TrackBack (0)

TAG 'EM AND BAG 'EM

CF Spartanburg Workout of the Day (WOD):

"The Chief"

5 Rounds AMRAP in 3 Minutes of 3 Power Cleans (M-135#/F-95#) 6 Push Ups 9 Air Squats ***Rest 1 minute between each round. Score total number of rounds completed.***

Posted on 11/24/2009 at 03:14 PM | Permalink | Comments (1) | TrackBack (0)

THANKSGIVING HOURS

Monday: Normal Hours Tuesday: Normal Hours Wednesday: Normal Hours Thursday: 8AM - 10AM (Open Gym) Friday: 8AM - 10AM (Open Gym) Saturday: 8AM - 11AM (Open Gym)

Posted on 11/24/2009 at 03:00 PM | Permalink | Comments (0) | TrackBack (0)

11/20/2009

PERUVIAN NECKTIE

CF Spartanburg Workout of the Day (WOD):

4 Rounds 5 Overhead Squats (M-135#/F-95#) 20 Pull Ups 30 Wall Balls 200m Run

Posted on 11/20/2009 at 10:41 PM | Permalink | Comments (1) | TrackBack (0)

GROUPIE LOVE

CF Spartanburg Workout of the Day (WOD):

"Annie"

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

Check out your scores/times from "Dirty Dames".

Posted on 11/20/2009 at 10:31 PM | Permalink | Comments (2) | TrackBack (0)

11/18/2009

WHAT'S A GOON TO A GOBLIN

CF Spartanburg Workout of the Day (WOD):

AMRAP in 25 minutes of 200m Run Pull Ups (Add 1 pull up every round)

Posted on 11/18/2009 at 09:40 PM | Permalink | Comments (9) | TrackBack (0)

11/17/2009

GOING NOMAD

CF Spartanburg Workout of the Day (WOD):

"DT"

5 Rounds 12 Deadlifts (M-155#/F-105#) 9 Hang Power Cleans (M-155#/F-105#) 6 Push Jerks (M-155#/F-105#)

I really appreciate everybody going out and telling your friends, family members, and co-workers about CrossFit. 9 out of every 10 people that contact me about the gym heard about it from one of our current members. In order for us to get these new members up to speed without slowing the current classes down I really need you guys to bring new members to the Saturday Intro Class prior to bringing them with you to a weekday WOD session. I understand that this may not always be possible so if you are going to bring a newbie to one of the WODs please contact Jack or me in advance and understand that "Drop In Fees" will apply. Please take a look at the updated "New Members" page and "Prices/Packages/Discounts" page for more information. Thanks again for going out and pushing the CrossFit campaign...doin' work SON!

Posted on 11/17/2009 at 11:18 PM | Permalink | Comments (20) | TrackBack (0)

11/16/2009

EFFIN' MEAL TICKET

CF Spartanburg Workout of the Day (WOD):

Complete 5 x 3 minute rounds with a minute rest in between. Each round starts with 10 burpees, use the remaining time to complete as many reps as possible of the following movements (score the total number of reps completed):

Round 1 - One Arm Kettlebell Thrusters, Right (M-55#/F-35#) Round 2 - One Arm Kettlebell Thrusters, Left Round 3 - Box Jumps (M-24"/F-20") Round 4 - American Kettlebell Swings (M-55#/F-35#) Round 5 - Air Squats

11/13/2009

THERMAL UNDERWEAR

CF Spartanburg Workout of the Day (WOD):

AMRAP in 20 Minutes 5 Handstand Push Ups 10 Kettlebell Swings (M-70#/F-55#) 200m Run

Posted on 11/13/2009 at 10:12 PM | Permalink | Comments (1) | TrackBack (0)

PARKING WARS

CF Spartanburg Workout of the Day (WOD):

Back Squats 5-5-3-2-1

5 Rounds 50ft Overhead Lunges (M-45#/F-35#) 21 Burpees

Posted on 11/13/2009 at 10:01 PM | Permalink | Comments (3) | TrackBack (0)

11/11/2009

BUMFIGHTS

CF Spartanburg Workout of the Day (WOD):

"Randy"

75 Power Snatches (M-75/F-55)

Posted on 11/11/2009 at 09:33 PM | Permalink | Comments (5) | TrackBack (0)

11/10/2009

SOMEBODY STOLE THE GENERAL'S BARBELL

CF Spartanburg Workout of the Day (WOD):

"Christine"

500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps (M-24"/F-20")

Sarah S. (barbell thief), Nate, Nicki, and Jack all had the privledge of hammering through a WOD with Brigadier General (Ret.) Roser this afternoon. He's speaking at Broome HS tomorrow and Jack brought him in to give him a taste of the whole CrossFit experience..turns out...the General ain't no slouch on the rowing machine and still has some spring in those legs...

Posted on 11/10/2009 at 09:09 PM | Permalink | Comments (2) | TrackBack (0)

IS THAT A CRIME SCENE?

CF Spartanburg Workout of the Day (WOD):

"Happy Birfday Lori"

400m Run 27 Hang Power Cleans (M-95#/F-65#) 400m Run 27 Front Squats 400m Run 27 Push Press 400m Run 27 Thrusters 27 Burpees

Posted on 11/10/2009 at 11:02 AM | Permalink | Comments (2) | TrackBack (0)

DA BEARS

CF Spartanburg Workout of the Day (WOD):

"The Bear Complex"

Power Clean Front Squat Push Press Back Squat Push Press x7

***Complete all 7 rounds of the "Bear Complex" without resting the bar on the ground. The transition back into the power clean must be "touch and go". Use 5 sets to determine maximum load. Rest as needed between sets.***

Posted on 11/10/2009 at 10:44 AM | Permalink | Comments (0) | TrackBack (0)

11/05/2009

WHISKEY RIVER

CF Spartanburg Workout of the Day (WOD):

15 Knees-2-Elbow 10 Burpees Max Rep Overhead Squats (M-95#/F-65#)

***Complete as many OHS reps as possible each round while keeping the weight locked out overhead. If the bar touches the shoulders or head, drops below a locked out position, hits the ground, etc....the round it over. Continue hammering through rounds until 75 total OHS reps are completed.***

Here are a few shots of the new gym (couldn't get the video to work). Remember, Monday we will be at the new location. See the directions/map above. Roll on up to the old location Saturday morning around 8 if you want to help move.

Posted on 11/05/2009 at 09:06 PM | Permalink | Comments (5) | TrackBack (0)

PIG VOMIT

CF Spartanburg Workout of the Day (WOD):

21 Pull Ups 21 Push Ups 21 SDHP (M-95#/F-65#) 200m Run 15 Pull Ups 15 Push Ups 15 SDHP 400m Run 9 Pull Ups 9 Push Ups 9 SDHP 800m Run

Posted on 11/05/2009 at 01:10 PM | Permalink | Comments (0) | TrackBack (0)

11/03/2009

DOGPATCH

CF Spartanburg Workout of the Day (WOD):

Shoulder Press 3-2-2-1-1-1-1 Work up to MAX LOAD

21-15-9 Dumbell Thrusters (M-50# DBs/F-30# DBs) Row (Calories)

Posted on 11/03/2009 at 09:37 PM | Permalink | Comments (7) | TrackBack (0)

11/02/2009

NEW LOCATION

Starting Monday (November 9th) we will be working out at the new location (330 Tenosha Drive Spartanburg, SC 29303). Please see directions/map below:

View Larger Map

***The gym will be closed this weekend in order to shift operations to the new facility. If you are interested in putting your functional strength to work and moving heavy stuff from one location to another as part of the moving party...meet up at the old location at 8AM Saturday morning.***

11/02/2009

THE BOARS NEST

CF Spartanburg Workout of the Day (WOD):

10 Hang Squat Cleans (M-135#/F-95#), 200m Run 9 Hang Squat Cleans, 200m Run 8 Hang Squat Cleans, 200m Run 7 Hang Squat Cleans, 200m Run 6 hang Squat Cleans, 200m Run 5 Hang Squat Cleans, 200m Run 4 Hang Squat Cleans, 200m Run 3 Hang Squat Cleans, 200m Run 2 Hang Squat Cleans, 200m Run 1 Hang Squat Clean, 200m Run

Posted on 11/02/2009 at 09:28 PM | Permalink | Comments (0) | TrackBack (0)

DON'T DROP THE BABY

CF Spartanburg Workout of the Day (WOD) - Friday:

"Jackie"

1000m Row 50 Thrusters (M-45#/F-35#) 30 Pull Ups

CF Spartanburg Workout of the Day (WOD) - Saturday:

"AJ"

5 Bodyweight Squat Cleans 7 Bodyweight Bench Press Max Rep Handstand Push Ups (round ends if feet touch the ground) ***For time. Do as many rounds as needed in order to complete 26 Handstand Push Ups.***


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