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FEBRUARY 2014


02/27/2014

14.1

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

CFS WOD - FRIDAY 28FEB2014

CROSSFIT GAMES OPEN: 14.1 10 Minute AMRAP: 30 Double Unders 15 Ground-2-Overhead (M-75#/F-55#)

Posted on 02/27/2014 at 08:48 PM | Permalink | Comments (0)

02/26/2014

ALFALFA

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

CFS WOD - THURSDAY 27FEB2014

OLY: Cleans Every 2 minutes @ 60%

5 Pendlay Rows 3 Clean Pulls 1 Clean (Full Depth) x5

METCON: 2 minutes of work 1 minute of rest x5

WORK = 250m Row + MAX EFFORT Push Ups (Hand Release)

Posted on 02/26/2014 at 11:38 PM | Permalink | Comments (0)

02/25/2014

MODEST IS HOTTEST

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

CFS WOD - WEDNESDAY 26FEB2014

STRENGTH: Back Squat 15:00 running clock

0:00 - 3:00 EMOM 2 Pause Squats (3 seconds) @ 65% 2 Pause Squats @ 70% 2 Pause Squats @ 75%

3:00 - 15:00 Establish NEW 1RM Back Squat

METCON: "LAST DESCENT" 21-15-9 Back Squats (M-185#/F-125#) Box Jumps (M-30"/F-24")

Posted on 02/25/2014 at 10:31 PM | Permalink | Comments (0)

02/24/2014

BOOMSHOCKALOCKA

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

CFS WOD - TUESDAY 25FEB2014

SKILL: Ring Dips Use 1:30 intervals :30 = 4 Pause Ring Dips (3 seconds) + MAX EFFORT Ring Dips with remaining time 1:00 = REST x5

METCON: 9 minute AMRAP: 15 Kettlebell Swings (M-55#/F-35#) 10 Toes-2-Bar 5 Handstand Push Ups

Posted on 02/24/2014 at 09:24 PM | Permalink | Comments (0)

02/23/2014

RHONDA ROUSEY

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

CFS WOD - MONDAY 24FEB2014

OLY: SNATCH (FULL DEPTH) 9:00 running clock EMOM @ 85% of 1RM

2 Snatch Deadlifts x4 1 Snatch x5

METCON: 400m Run 21 Power Snatches (M-115#/F-75#) 400m Run 21 Power Snatches (M-95#/F-65#) 15 Burpees 400m Run 21 Power Snatches (M-75#/F-55#) 15 Burpees 9 Muscle Ups (Bar Muscle Ups 1:1 or C-2-B Pull Ups 2:1) 400m Run

Posted on 02/23/2014 at 06:32 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

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

***THE CROSSFIT GAMES OPEN WOD 14.1 WILL BE PROGRAMMED FOR FRIDAY...MORE INFO/DETAILS ON THAT TOMORROW***

Posted on 02/23/2014 at 06:25 PM | Permalink | Comments (0)

02/20/2014

JET LAG

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

CFS WOD - FRIDAY 21FEB2014

RECOVERY: 15 minutes of mobility, foam roller, active recovery work

METCON: "FRAN" 21-15-9 Thrusters (M-95#/F-65#) Pull Ups

Posted on 02/20/2014 at 09:11 PM | Permalink | Comments (0)

IT1 EDEL

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

CFS WOD - THURSDAY 20FEB2014

OLY: Split Jerks 1 Split Jerk 15:00 running clock

0:00 - 4:00 EMOM 75% x 2 80% x 1 85% x 1 90% x 1

4:00 - 15:00 Establish NEW 1RM Split Jerk

METCON: "DIANE" 21-15-9 Deadlifts (M-225#/F-155#) Handstand Push Ups

Posted on 02/20/2014 at 10:42 AM | Permalink | Comments (0)

02/18/2014

VODKA AND RAID

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

CFS WOD - WEDNESDAY 19FEB2014

STRENGTH: Back Squat @ 80% Every 1:30

1 Pause Back Squats (3 seconds at the bottom) 1 Back Squats x6

METCON: "KAREN" 150 Wall Balls (M-20#/F-14#)

Posted on 02/18/2014 at 08:28 PM | Permalink | Comments (0)

02/17/2014

BOBSLED

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

CFS WOD - Tuesday 18FEB2014

SKILL: Ring Dips Use 1:30 intervals :30 = 3 Pause Ring Dips (3 seconds) + MAX EFFORT Ring Dips with remaining time 1:00 = REST x5

METCON: "ANNIE" 50-40-30-20-10 Double Unders Sit Ups

02/16/2014

TEMPUR-PEDIC

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

CFS WOD - MONDAY 17FEB2014

OLY: SNATCH (FULL DEPTH) 11:00 running clock EMOM @ 80% of 1RM

2 Snatch Deadlifts x3 1 Hang Snatches x4 1 Snatches x4

METCON: "AMANDA" 9-7-5 Muscle Ups (x2 Chest-2-Bar Pull Ups) Squat Snatch (M-135#/F-95#)

Posted on 02/16/2014 at 10:04 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK (UPDATED)

***SCHEDULE MAY CHANGE SO KEEP AN EYE ON THE SITE AND THE FACEBOOK MACHINE***

***THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL OTHER CLASSES WILL RUN AS NORMAL.***

Posted on 02/16/2014 at 10:00 PM | Permalink | Comments (0)

02/12/2014

VLADIMIR PUTIN

***CFS WILL BE OPEN FROM 11AM - 1PM TODAY. THIS WILL BE AN OPEN GYM FORMAT.***

CFS WOD - THURSDAY 13FEB2014

OLY: Split Jerks 1 Split Jerk EMOM @ 90% of 1RM x5

METCON: 5 Deadlifts (M-275#/F-185#) 30 Double Unders 5 Over-the-Bar Burpees x5 *2 minutes of work / 1 minute of rest...continue on until all 5 rounds are completed.

Posted on 02/12/2014 at 07:14 PM | Permalink | Comments (0)

02/11/2014

MILK SANDWICH

***CROSSFIT SPARTANBURG WILL BE CLOSED FOR THE REMAINDER OF THE DAY***

CFS WOD - WEDNESDAY 11FEB2014

STRENGTH: Back Squat @ 75% Every 2 minutes

2 Pause Back Squats (3 seconds at the bottom) 1 Back Squats x5

METCON: CROSSFIT GAMES OPEN WOD 13.4 7 minute AMRAP: 3 Clean & Jerks (M-135#/F-95#) 3 Toes-2-Bar 6 C&J 6 T-2-B 9 C&J 9 T-2-B ...continue adding 3 reps to each movement until the end of the AMRAP *Score total reps completed

Posted on 02/11/2014 at 07:24 PM | Permalink | Comments (0)

02/10/2014

GOLD MEDAL

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

***WEATHER UPDATE: THERE WILL NOT BE A 6PM OR 7PM CLASS THIS AFTERNOON***

CFS WOD - TUESDAY 11FEB2014

SKILL: Turkish Get Ups 6 Turkish Get Ups (6 each arm) every 4:00 minutes x2

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

Posted on 02/10/2014 at 09:50 PM | Permalink | Comments (0)

02/09/2014

SCUZZ TWITTLY

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

CFS WOD - MONDAY 10FEB2014

OLY: SNATCH (FULL DEPTH) 9:00 running clock EMOM @ 75% of 1RM

2 Snatch Deadlifts x3 1 Hang Snatches x3 2 Snatches x3

METCON: 21-18-15-12-9-6-3 Thrusters (M-75#/F-55#) Box Jumps (M-24"/F-20")

Posted on 02/09/2014 at 09:41 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL OTHER CLASSES WILL GO AS SCHEDULED***

***PICTURES FOR LAST WEEK WILL BE UPDATED TOMORROW***

***SIGN UP FOR THE OPEN ... OR GLENN WILL EUTHANIZE A KITTNEN***

Posted on 02/09/2014 at 09:37 PM | Permalink | Comments (0)

02/06/2014

TONGUE PUNCH

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

***REMINDER: FEBRUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (TODAY). THANKS!***

CFS WOD - FRIDAY 7FEB2014

COMPETITION WOD: On a running clock:

0:00 - 7:00 7 minute AMRAP: 30 Burpees 30 Snatches (M-75#/F-45#) (Scaled Option: M-65#/F-35#) 30 Burpees 30 Snatches (M-135#/F-75#) (Scaled Option: M-95#/F-55#)

7:00 - 10:00 REST

10:00 - 23:00 Establish 1RM Clean & Jerk

23:00 - 26:00 REST

26:00 - 33:00 7 minute AMRAP: 30 Burpees 30 Snatches (M-135#/F-75#) (Scaled Option: M-95#/F-55#) 30 Burpees 30 Snatches (M-165#/F-100#) (Scaled Option: M-115#/F-75#)

33:00 - 36:00 REST

36:00 - 41:00 5 minute AMRAP: 500m Row 10 Chest-2-Bar Pull Ups MAX EFFORT Row for meters with remaining time

*SCORE = TOTAL AMRAP REPS + CLEAN & JERK MAX + METERS ROWED

Posted on 02/06/2014 at 06:50 PM | Permalink | Comments (0)

02/05/2014

OCTOPUS

***REMINDER: FEBRUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (FRIDAY). THANKS!***

CFS WOD - THURSDAY 6FEB2014

OLY: Split Jerks 1 Split Jerk EMOM @ 85% of 1RM x7

METCON: 25 Kettlebell Swings (M-55#/F-35#) 40 Wall Balls (M-20#/F-14#) 25 Kettlebell Swings

2 MINUTE REST

40 Wall Balls 25 Kettlebell Swings 40 Wall Balls

Posted on 02/05/2014 at 10:57 PM | Permalink | Comments (0)

02/04/2014

SKIN EATER

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

***REMINDER: FEBRUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (FRIDAY). THANKS!***

CFS WOD - WEDNESDAY 5FEB2014

STRENGTH: Back Squat @ 70% Every 2 minutes

2 Pause Back Squats (3 seconds at the bottom) 2 Back Squats x5

METCON: CROSSFIT GAMES OPEN WOD 12.3 18 minute AMRAP: 15 Box Jumps (M-24"/F-20") 12 Push Press (M-115#/F-75#) 9 Toes-2-Bar

02/03/2014

PUBLIC SERVICE ANNOUNCEMENT

Heard it was crowded tonight at good ol' CFS. Fresh new Indoc Class, Open right around the corner, athletes wanting to get their gangster on, etc. Leads to a little nut-2-butt overcrowding action. AAAAAAND you pay good money to get coached up...that's tough to do with 1 coach and 20+ athletes. So here's the deal, we're working on a solution to get more coaches in there during the crazy classes (4, 5 and 6PM). Just hang in there while we get this thing figured out.

Posted on 02/03/2014 at 07:29 PM | Permalink | Comments (0)

SNOT BOX

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

***REMINDER: FEBRUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (FRIDAY). THANKS!***

CFS WOD - TUESDAY 4FEB2014

SKILL: Turkish Get Ups 5 Turkish Get Ups (5 each arm) every 3:30 minutes x3

METCON: 21-15-9 Pull Ups Burpees *30 Double Unders after each round

Posted on 02/03/2014 at 06:11 PM | Permalink | Comments (0)

02/02/2014

SAFETY

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

***REMINDER: FEBRUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (FRIDAY). THANKS!***

CFS WOD - MONDAY 3FEB2014

OLY: SNATCH (FULL DEPTH) 9:00 running clock EMOM @ 70% of 1RM

2 Snatch Deadlifts x3 1 Hang Snatches x3 2 Snatches x3

METCON: 20 Handstand Push Ups 35 Back Squats (M-135#/F-95#) 800m Run

Posted on 02/02/2014 at 06:53 PM | Permalink | Comments (0)

INDOC CLASS 14-02

Please welcome Indoc Class 14-02 aboard the USS CrossFit Spartanburg. You've just joined the best damn gym in Spartanburg!

Posted on 02/02/2014 at 06:52 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAY EXCEPT THURSDAY***


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