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JUNE 2013


06/30/2013

SCHEDULE AND NOONERS FOR THE WEEK

THE SCHEDULE WILL BE AS FOLLOWS THIS WEEK:

MONDAY - REGULAR SCHEDULE WITH A NOONER TUESDAY - REGULAR SCHEDULE WITH A NOONER WEDNESDAY - REGULAR SCHEDULE WITH A NOONER THURSDAY - OPEN GYM 8-11AM FRIDAY - 5AM, 6AM, 7AM, 8AM AND A NOONER (NO AFTERNOON CLASSES) SATURDAY - 10-12PM (INDOC CLASS 8-10AM) SUNDAY - 4-5PM (INDOC CLASS 2-4PM)

Posted on 06/30/2013 at 05:53 PM | Permalink | Comments (0)

CLOYD RIVERS

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

***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT WEDNESDAY). UPDATED "PRICES/PACKAGES/DISCOUNTS" LOCATED HERE AND THE CARD SYSTEM IS STILL IN EFFECT SO PLEASE MAKE A NEW ONE. THANKS!***

CFS WOD - Monday 1JUL2013

OLY TEST: 25 minutes to establish a 1RM Clean & Jerk

METCON: 21 Deadlifts (M-135#/F-95#) 15 Pull Ups 9 Thrusters (M-135#/F-95#) x3

Posted on 06/30/2013 at 08:37 AM in CLEAN AND JERK, DEADLIFT, PULL UPS, THRUSTER |Permalink | Comments (0)

06/27/2013

PAPAS AND BEER

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

CFS WOD - Friday 28JUN2013

STRENGTH: 10 Lunges (5 each leg) @ 35-45% of 1RM Back Squat x4 *Every 2 minutes on the minute

METCON: 21-15-9 (R) Kettlebell Snatches (M-55#/F-35#) (L) Kettlebell Snatches Pull Ups

Posted on 06/27/2013 at 10:50 PM in KETTLEBELL SNATCH, LUNGE WALK, PULL UPS | Permalink |Comments (0)

06/26/2013

GATA

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

CFS WOD - Thursday 27JUN2013

METCON: "FIGHT GONE BAD" Wall Balls (M-20#/F-14#) Box Jumps (M-24"/F-20") Push Press (M-75#/F-55#) Sumo Deadlift High Pull (M-75#/F-55#) Calorie Row *With a running clock, spend exactly 1 minute at each station completing as many reps as possible. **After the last station/minute, REST for exactly one minute. ***Complete 3 total rounds. ****Score total reps completed.

Posted on 06/26/2013 at 05:13 PM in "FIGHT GONE BAD" | Permalink | Comments (0)

06/25/2013

HOUSE OF THE RISING SUN

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

CFS WOD - Wednesday 26JUN2013

OLY WORK: 1 Low Hang Squat Snatch 1 Overhead Squat x6 *@ 65-75% of 1RM Snatch (add at least 5# to the load used last week) **EMOM

METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT MAYHEM*** 7 Overhead Squats (M-135#/F-95#) 14 Toes-2-Bar x7

Posted on 06/25/2013 at 07:51 PM in OLY WORK, OVERHEAD SQUAT, TOES-2-BAR | Permalink |Comments (0)

06/24/2013

WATCH THE CHEST

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

CFS WOD - Tuesday 25JUN2013

SKILL: 15 minutes of Gymnastic Skill Work (Athletes Choice) Rope Climbs, Pistols, Muscle Ups, Handstands, HSPUs, Pull Ups, RIng Dips, etc.

METCON: "NATE" 20 minute AMRAP: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (M-70#/F-55#) *COMPARE PAST SCORES HERE

Posted on 06/24/2013 at 09:47 PM in "NATE" | Permalink | Comments (0)

06/23/2013

SLICK TRACK BROKE BACK

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

CFS WOD - Monday 24JUN2013

STRENGTH: 25 minutes to establish a 1RM Back Squat

METCON: 2000m Row (Time Trial)

Posted on 06/23/2013 at 07:48 PM in BACK SQUAT, ROW | Permalink | Comments (0)

REVISED ATHLETE MEMBERSHIP PRICING

The revised athlete membership pricing list is located on the "PRICES / PACKAGES / DISCOUNTS" tab to the right-hand side of this page. The "PAY DUES ONLINE" tab has been updated to reflect the new changes. A few quick highlights...

- The pricing changes should not raise your membership dues...if it does, you can't read good.

- The 3x per week package is gone. All memberships are now unlimited.

- The discount requirements have changed for the standard and college memberships. Please take a look at those and contact Tal if you have any questions.

- We will be implimenting a 10 Visit Punch Card in July. Details are listed on the prices page.

Posted on 06/23/2013 at 06:36 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAY THIS WEEK***

***THERE IS A POSSIBILITY THAT THE 7AM AND 8AM CLASSES ON WEDNESDAY MORNING WILL BE A NO GO...MORE INFO WILL BE PUSHED OUT LATER***

Posted on 06/23/2013 at 03:08 PM | Permalink | Comments (0)

06/20/2013

SELFIE

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

CFS WOD - Friday 21JUN2013

METCON: "HEADLESS FRAN" 21-15-9 Front Squats (M-135#/F-95#) Toes-2-Bar

CORE COOLDOWN: Alernating Tabata: GHD Hip Extension Sledge Hammer Tire Strikes *20 seconds ON : 10 seconds OFF **5 rounds at each station

06/19/2013

PERCHER

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

CFS WOD - Thursday 20JUN2013

STRENGTH TEST: 20 minutes to work up to a 1RM Push Press

METCON: 12 minute AMRAP: 10 Shoulder-2-Overhead 10 Box Jumps (M-24"/F-20") *Use 60% of 1RM Push Press for Shoulder-2-Overhead

Posted on 06/19/2013 at 09:06 PM in BOX JUMPS, PUSH PRESS | Permalink | Comments (0)

06/18/2013

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

Posted on 06/18/2013 at 09:34 PM in DEADLIFT, OVERHEAD SQUAT, ROPE CLIMBS, RUN, SNATCH |Permalink | Comments (0)

06/17/2013

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

Posted on 06/17/2013 at 10:24 PM in BURPEES, DOUBLE UNDER, SQUAT CLEAN | Permalink |Comments (0)

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#)

Posted on 06/17/2013 at 10:21 AM in HANDSTAND PUSH UP, KETTLEBELL SWINGS, PULL UPS, THRUSTER | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

Posted on 06/17/2013 at 10:21 AM | Permalink | Comments (0)

06/13/2013

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.

Posted on 06/13/2013 at 09:45 PM in BURPEES, MUSCLE UP | Permalink | Comments (0)

06/12/2013

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

Posted on 06/12/2013 at 08:44 PM | Permalink | Comments (0)

06/11/2013

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#)

Posted on 06/11/2013 at 08:23 PM in BACK SQUAT, KETTLEBELL SWINGS, OLY WORK, ROW |Permalink | Comments (0)

06/10/2013

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

Posted on 06/10/2013 at 09:00 PM in "NANCY", GHD SIT UPS, RING DIP | Permalink | Comments (2)

06/09/2013

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.

06/09/2013

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...

Posted on 06/09/2013 at 01:55 PM | Permalink | Comments (0)

FRESH BABY SHOWER RECAP

Good times this weekend at the Fresh baby shower. The Jenny and Manny mobile was slam packed with baby stuff by the end of the night. In case you missed it, the Jenny and Manny are registered at Target and Babies R Us under "Fuentes"...not "Fresh"...that mistake was made more than once.

Posted on 06/09/2013 at 10:54 AM | Permalink | Comments (1)

06/06/2013

ZONE BLOCKING

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

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

CFS WOD - Friday 7JUN2013

METCON: "THE SEVEN" 7 Handstand Push Ups 7 Thrusters (M-135#/F-95#) 7 Knees-2-Elbows 7 Deadlifts (M-245#/F-175#) 7 Burpees 7 Kettlebell Swings (M-70#/F-55#) 7 Pull Ups x7

Posted on 06/06/2013 at 11:49 PM in "THE SEVEN" | Permalink | Comments (0)

06/05/2013

DOWN THE HATCH

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

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

***THERE WILL BE CHANGES TO THE MEMBERSHIP PACKAGES WHICH WILL BE IMPLIMENTED IN JULY. MORE INFO ON THAT WILL BE POSTED ON THE SITE.***

CFS WOD - Thursday 6JUN2013

METCON: 10-8-6-4-2 Power Snatch (M-135#/F-95#) 10 Box Jumps (M-30"/F-24") 10 Toes-2-Bar x5 *10 Power Snatches R1, 8 Power Snatches R2, 6 Power Snatches R3, 4 Power Snatches R4, 2 Power Snatches R5

Alexa is heading back to Colombia today and rolled in this morning at 5AM to get one final workout in before the trip back down south. We'll miss you girl!

Posted on 06/05/2013 at 09:07 PM in BOX JUMPS, POWER SNATCH, TOES-2-BAR | Permalink |Comments (0)

06/04/2013

ROUGH HOUSING

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

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

***THERE WILL BE CHANGES TO THE MEMBERSHIP PACKAGES WHICH WILL BE IMPLIMENTED IN JULY. MORE INFO ON THAT WILL BE POSTED ON THE SITE.***

OLY WORK: 2 Snatch Balances @ 70-80% of 1RM Snatch x6 *Every 90 seconds

METCON: 3 Squat Cleans (M-185#/F-135#) 5 Muscle Ups x5

Posted on 06/04/2013 at 09:30 PM in MUSCLE UP, SNATCH BALANCE, SQUAT CLEAN | Permalink |Comments (1)

06/03/2013

BLOWN VALVE

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

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

***THERE WILL BE CHANGES TO THE MEMBERSHIP PACKAGES WHICH WILL BE IMPLIMENTED IN JULY. MORE INFO ON THAT WILL BE POSTED ON THE SITE.***

CFS WOD - Tuesday 4JUN2013

SKILL WORK: 15 minutes of Muscle Up work with an emphasis on the Ring Dip out of a deep catch

METCON: 20 minute AMRAP: 15 Wall Balls (M-20#/F-14#) 10 Deadlifts (M-185#/F-125#) 5 Over-the-Bar Burpees

Posted on 06/03/2013 at 09:33 PM in BURPEES, DEADLIFT, MUSCLE UP, WALL BALL | Permalink |Comments (0)

SWERVING IN MY LANE

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

***THERE WILL BE CHANGES TO THE MEMBERSHIP PACKAGES WHICH WILL BE IMPLIMENTED IN JULY. MORE INFO ON THAT WILL BE POSTED ON THE SITE.***

CFS WOD - Monday 3JUN2013

STRENGTH: 25 minutes to work up to a 1RM Back Squat

METCON: 21-15-9 Push Ups Pull Ups GHD Sit Ups

Posted on 06/03/2013 at 10:32 AM | Permalink | Comments (0)

SUPER BOUNCE

CFS WOD - Friday 31MAY2013

STRENGTH: 2 Push Press @ 80% x5 *EMOM

METCON: 25 Overhead Walking Lunges (M-45#/F-25#) 50 Box Jumps 25 Overhead Walking Lunges 50 Push Ups 25 Overhead Walking Lunges 50 Sit Ups 25 Overhead Walking Lunges 50 Kettlebell Swings


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