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NOVEMBER 2013


11/26/2013

ONE AWAY

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

CFS WOD - Wednesday 28NOV2013

SKILL: Rope Climb 4 Rope Climbs every 2 minutes x4

METCON: BUY IN: 1000m Row

10-9-8-7-6-5-4-3-2-1 Pull Ups 1-2-3-4-5-6-7-8-9-10 Handstand Push Ups

Posted on 11/26/2013 at 06:29 PM | Permalink | Comments (0)

11/25/2013

PROSTITUTE

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

CFS WOD - Tuesday 26NOV2013

STRENGTH: 20:00 running clock

00:00 - 03:00 Front Squat Complex (Warm Up) @ 70% 1 Pause Squat (3 seconds) 1 Front Squat *Repeat every 90 seconds for 3 rounds

03:00 - 20:00 Establish a new 1RM Front Squat

METCON: 9 minute AMRAP: 9 Squat Cleans (M-145#/F-100#) 20 Double Unders 7 Squat Cleans 20 Double Unders 5 Squat Cleans 20 Double Unders

Posted on 11/25/2013 at 08:42 PM | Permalink | Comments (0)

11/24/2013

BUTT LOAD

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

CFS WOD - Monday 25NOV2013

OLY WORK: 1 Snatch (FULL) @ 95% every 90 seconds x5

METCON: 40 Hang Kettlebell Snatches (M-55#/F-35#) 30 Overhead Squats (M-95#/F-65#) 20 Box Jumps (M-24"/F-20") x2

Posted on 11/24/2013 at 09:33 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

CFS THANKSGIVING SCHEDULE: MONDAY - REGULAR SCHEDULE AND A NOONER TUESDAY - REGULAR SCHEDULE AND A NOONER WEDNESDAY - REGULAR SCHEDULE AND A NOONER THURSDAY - CLOSED FRIDAY - CLOSED SATURDAY - NORMAL OPEN GYM SESSION SUNDAY - NORMAL OPEN GYM SESSION

Posted on 11/24/2013 at 09:28 PM | Permalink | Comments (0)

11/21/2013

WILLY TACO

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

CFS WOD - Friday 22NOV2013

COMPETITION WOD: On a running clock:

0:00 - 20:00 1000m Run 30 Handstand Push Ups 1000m Row *Use remaining time to establish 1RM Jerk (racks are authorized)

20:00 - 23:00 REST

23:00 - 38:00 25 Toes-2-Bar 100ft Bear Crawl x3

38:00 - 41:00 REST

41:00 - 44:00 AMRAP: Clusters (M-95#/F-65#)

Posted on 11/21/2013 at 10:53 PM | Permalink | Comments (0)

11/20/2013

LINCOLN HAWK

CFS WOD - Thursday 21NOV2013

SKILL: Rope Climbs 3 Rope Climbs every 90 seconds x5

METCON: 12 Kettlebell Swings (M-55#/F-35#) 20 Air Squats 1 MINUTE REST x10

Posted on 11/20/2013 at 06:16 PM | Permalink | Comments (0)

11/19/2013

VITAMIX

***THERE WILL NOT BE A 4PM CLASS TODAY (WEDNESDAY)***

CFS WOD - Wednesday 20NOV2013

STRENGTH: Front Squat every 90 seconds 1 Pause Squat (3 second pause at the bottom) 1 Front Squat @ 80% x6

METCON: 30 Hang Cleans (M-95#/F-65#) 50 Double Unders 20 Hang Cleans (M-115#/F-80#) 50 Double Unders 10 Hang Cleans (M-135#/F-95#) 50 Double Unders

Posted on 11/19/2013 at 09:15 PM | Permalink | Comments (0)

11/18/2013

GOLF BALL GRASS MAN

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

CFS WOD - Tuesday 19NOV2013

SKILL: 15:00 Time Cap 4 Muscle Ups 1 minute REST x4 *Bar Muscle Ups are authorized **3 C-2-B Pull Ups + 3 Ring Dips = 1 MU

METCON: 7 minute AMRAP: 7 Pull Ups 7 Box Jumps (M-24"/F-20") 7 Push Ups

Posted on 11/18/2013 at 10:21 PM | Permalink | Comments (0)

11/17/2013

GOOGLER

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

CFS WOD - Monday 18NOV2013

OLY WORK: Snatch (FULL) every 90 seconds 2 @ 90% 1 @ 95% *Repeat x3

METCON: 21 Wall Balls (M-20#/F-14#) 14 Deadlifts (M-165#/F-115#) 7 Over-the-Bar Burpees x4

Posted on 11/17/2013 at 10:08 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***ALL OTHER CLASSES WILL GO AS SCHEDULED***

11/14/2013

EXPENSIVE CHICKEN

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

CFS WOD - Friday 15NOV2013

COMPETITION WOD: On a running clock:

0:00 - 8:00 "FRAN" 21-15-9 Thrusters (M-95#/F-65#) Pull Ups *Do not continue to score if "FRAN" is not completed prior to 8:00

8:00 - 11:00 REST

11:00 - 17:00 "2/3 ISABELLE" 20 Snatches (M-135#/F-95#) *Do not continue to score if "2/3 ISABELLE" is not completed prior to 17:00

17:00 - 20:00 REST

20:00 - 24:00 "2/3 GRACE" 20 Clean & Jerks (M-135#/F-95#) *Do not continue to score if "2/3 GRACE" is not completed prior to 24:00

24:00 - 27:00 REST

27:00 - 29:00 MAX EFFORT 400m Run *DNF if not completed prior to 29:00

Posted on 11/14/2013 at 06:32 PM | Permalink | Comments (0)

11/13/2013

NEW NUMBER

***TAL'S PHONE NUMBER WILL CHANGE TO 864-345-3589 TODAY (THURSDAY)***

CFS WOD - Thursday 14NOV2013

SKILL: 2 Rope Climbs x7 *Every 90 seconds

METCON: 8 minute AMRAP: 7 Back Squats (M-155#/F-105#) 10 DB Snatches (5 R/L @ M-70#/F-55#) *NO RACKS

IMMEDIATELY INTO...

2 minute AMRAP: Handstand Push Ups

Posted on 11/13/2013 at 10:36 PM | Permalink | Comments (0)

11/12/2013

BEAR ATTACK

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

CFS WOD - Wednesday 13NOV2013

STRENGTH: Front Squat every 90 seconds 1 Pause Squat (3 second pause at the bottom) 1 Front Squat @ 75% x7

METCON: 100 Shoulder-2-Overhead (M-115#/F-80#) *30 Double Unders every 2 minutes **Start with S-2-OH

Posted on 11/12/2013 at 10:00 PM | Permalink | Comments (0)

11/11/2013

INCOGNITO

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

CFS WOD - Tuesday 12NOV2013

SKILL: 15:00 Time Cap 3 Muscle Ups 1 minute REST x5 *Bar Muscle Ups are authorized **3 C-2-B Pull Ups + 3 Ring Dips = 1 MU

METCON: 250m Row 10 Burpees 1 minute REST x8

Posted on 11/11/2013 at 08:24 PM | Permalink | Comments (0)

11/10/2013

LIPSTICK SAMMY

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

CFS WOD - MONDAY 11NOV2013

OLY WORK: Snatch (FULL) every 90 seconds 3 @ 75% 2 @ 85% 1 @ 90% *Repeat x3

METCON: "KIRBY - 216" BUY IN: 800M Run

4 Power Cleans (M-155#/F-105#) 9 Toes-2-Bar 14 Box Jumps (M-24"/F-20") x8

CASH OUT: 800m Run *COMPARE TO "KIRBY - 216"

Posted on 11/10/2013 at 07:46 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, WEDNESDAY AND FRIDAY***

***ALL OTHER CLASSES WILL GO AS SCHEDULED***

Posted on 11/10/2013 at 07:44 PM | Permalink | Comments (0)

11/08/2013

GRACE

Check out the before and after pics of Grace...ridiculous. What's even more ridiculous, there's only a 10# difference between the before and after picture. Check out what she had to say...

"The one on the right is from indoc week at Crossfit a year ago. The one on the left is from today. As proud of the changes in my body as I am, it is more the ones you don't see that I love. The girl on the right couldn't run 100 meters without feeling like she was dying and the light weights she lifted were all she could manage. Today, I can run a 5k without a problem, the PR's on my lifting are really great. And more than anything the confidence in who I am and what I'm capable of mean so much to me. And for the record, the difference in weight on the scale... 10lbs between the 2 pics. So it isn't all about your weight, but about your health and lifestyle. I have all of Crossfit Spartanburg to thank for this transformation both the trainers and the family I have found there."

Awesome job girl, keep doing what you do!

Posted on 11/08/2013 at 04:37 PM | Permalink | Comments (0)

11/07/2013

SCARED

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

***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (TODAY). THANKS!***

CFS WOD - Friday 8NOV2013

COMPETITION WOD: On a running clock:

00:00 - 12:00 "JACKIE" 1000m Row 50 Thrusters (M-45#/F-35#) 30 Pull Ups

12:00 - 15:00 REST *Do not continue to score if "JACKIE" isn't completed prior to 12:00

15:00 - 18:00 AMRAP Kettlebell Sumo Deadlift High Pull (M-70#/F-55#)

18:00 - 21:00 REST

21:00 - 36:00 Establish 1RM Clean & Jerk

36:00 - 39:00 REST

39:00 - 41:00 MAX EFFORT 400m Run *DQ if run not finished under 2:00

Posted on 11/07/2013 at 11:23 PM | Permalink | Comments (0)

11/06/2013

BLUE CHEESE SNOT

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

***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY). THANKS!***

CFS WOD - Thursday 7NOV2013

SKILL: 3 Rope Climbs x5 *Every 90 seconds

METCON: 25 Kettlebell Swings (M-55#/F-35#) 20 GHD Sit Ups 15 Burpees 1 MINUTE REST x5

Posted on 11/06/2013 at 09:49 PM | Permalink | Comments (0)

11/05/2013

CENTAUR

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

***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY). THANKS!***

CFS WOD - Wednesday 6NOV2013

STRENGTH: FRONT SQUAT COMPLEX @ 70% of 1RM 1 Pause Squat (3 second pause at the bottom) 1 1.25 Squat 1 Squat *Every 90 seconds x8

METCON: 25 Hang Squat Snatch (M-95#/F-65#) 50 Burpee Box Jumps (20") 25 Hang Squat Snatch

11/04/2013

4000 CALORIES

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

***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY). THANKS!

CFS WOD - TUESDAY 5NOV2013

SKILL: 2:00 MAX EFFORT Handstand Push Ups 1:00 REST 2:00 MAX EFFORT Strict Pull Ups 1:00 REST x2

METCON: 400m Run 100 AMBAT Sit Ups 400m Run 50 Slam Balls 400m Run 100 Double Unders 400m Run 50 Toes-2-Bar 400m Run

Posted on 11/04/2013 at 09:05 PM | Permalink | Comments (0)

11/03/2013

RATED "M" FOR MATURE

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

***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY). THANKS!***

CFS WOD - MONDAY 4NOV2013

OLY WORK: Snatch (FULL) every 90 seconds 3 @ 70% 2 @ 80% 1 @ 88% *Repeat x3

METCON: 7 Clean and Jerks (M-135#/F-95#) 1 Butcher Push (M-155#/F-105#) 15 Wall Balls (M-20#/F-14#) x5

Posted on 11/03/2013 at 06:34 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***ALL CLASSES WILL GO AS SCHEDULED MONDAY - FRIDAY***

***THERE WILL BE A MODIFIED WEEKEND SCHEDULE DUE TO INDOC CLASS 13-11***


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