SEPTEMBER 2014
09/30/2014
WALLER
CFS WOD - WEDNESDAY 1OCT2014
SKILL: LOW BAR BUTCHER PUSH 1 EVERY 3 MINUTES ON THE MINUTE X5
METCON: "HELEN" 400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3
Posted on 09/30/2014 at 09:31 PM | Permalink | Comments (0)
09/29/2014
VINCE WILFORK
CFS WOD - TUESDAY 30SEP2014
STRENGTH: BACK SQUAT EVERY 2:30 MINUTES 3 REPS @ 85% X5
METCON: "KAREN" 150 WALL BALLS (20#/14#)
Posted on 09/29/2014 at 10:25 PM | Permalink | Comments (0)
09/28/2014
MUMPKIN
CFS WOD - MONDAY 29SEP2014
OLY: SNATCH EVERY 3 MINUTES 1 HI-HANG + 1 LO-HANG @ 70% 1 FULL @ 85% X5
METCON: "ISABEL" 30 SNATCHES (135#/95#)
Posted on 09/28/2014 at 09:48 PM | Permalink | Comments (0)
09/27/2014
CFS SHORTS BY FIT PROJECT
Fit Project has given us the mock up for CrossFit Spartanburg shorts! Check out the designs below.
Nate and Nicki have demo's of the shorts and they run true to size. Nate will have a sign up sheet at the gym. These will be pre-order only and will not be ordered without payment. Place payment in an envelope with "CFS Shorts" and your name written on the outside. Make checks out to "Fit Project" or "Ashley Sparks".
Posted on 09/27/2014 at 03:29 PM | Permalink | Comments (0)
09/25/2014
FLEXED EYEBROWS
CFS WOD - FRIDAY 26SEP2014
STRENGTH SUPP: TIRE FLIPS 2 EMOM X10
METCON: 25 MINUTE AMRAP: 800M RUN 30 KETTLEBELL SWINGS (70#/55#) 30 PULL UPS 800M RUN 30 SQUAT CLEANS (95#/65#) 30 PULL UPS
Posted on 09/25/2014 at 10:20 PM | Permalink | Comments (0)
09/24/2014
COWABUNGA
CFS WOD - THURSDAY 25SEP2014
OLY: CLEAN & JERK EVERY 3 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN @ 70% 1 CLEAN & JERK @ 85% X5 *FULL DEPTH CLEANS
METCON: 500M ROW X3 *REST AS NEEDED BETWEEN ATTEMPTS **SCORE TOTAL COMBINED TIME
Posted on 09/24/2014 at 07:43 PM | Permalink | Comments (0)
09/23/2014
POEMS
CFS WOD - WEDNESDAY 24SEP2014
SKILL: 10 MINUTES OF SHOULDER MOBILITY WORK
METCON: 5 WALL WALKERS 10 HANDSTAND PUSH UPS 20 BOX JUMPS (24"/20") X4
Posted on 09/23/2014 at 10:22 PM | Permalink | Comments (0)
09/22/2014
HEMATOMA
CFS WOD - TUESDAY 23SEP2014
STRENGTH: BACK SQUAT EVERY 2:30 MINUTES 4 REPS @ 80% X5
METCON: 3 MINUTE AMRAP: 3 THRUSTERS (95#/65#) 3 BAR-FACING BURPEES
5 MINUTE AMRAP: 5 HANG POWER CLEANS (115#/85#) 5 BAR-FACING BURPEES
7 MINUTE AMRAP: 7 DEADLIFTS (135#/95#) 7 BAR-FACING BURPEES *ATHLETES WILL USE 1 BAR **AMRAPS ARE DONE BACK-2-BACK WITH NO REST IN BETWEEN ***SCORE TOTAL REPS COMPELTED
Posted on 09/22/2014 at 10:39 PM | Permalink | Comments (0)
09/21/2014
MINIATURE PHOTO BOMB
CFS WOD - MONDAY 22SEP2014
OLY: SNATCH EVERY 2 MINUTES 1 HI-HANG + 1 LO-HANG @ 70% 1 FULL @ 80% X5
METCON: "TABATA MASH" DUMBBELL SNATCH (50#/30#) WALKING LUNGE TOES-2-BAR X8 *20 SECONDS "ON" / 10 SECONDS "OFF" **12 MINUTES TOTAL ***ALTERNATE BETWEEN MOVEMNTS EACH INTERVAL (DB SNATCH, REST, LUNGE, REST, T-2-BAR, REST, ETC.) ****SCORE TOTAL REPS COMPLETED
Posted on 09/21/2014 at 05:06 PM | Permalink | Comments (0)
SCHEDULE AND NOONER FOR THE WEEK
THERE WILL BE NOONERS EVERYDAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.
09/18/2014
DON'T TOUCH MY DART
CFS WOD - FRIDAY 19SEP2014
STRENGTH SUPP: TIRE FLIPS 1 EMOM X10
METCON: BUY IN: 1 MILE RUN
21-15-9 SHOULDER-2-OVERHEAD (115#/85#) RING DIPS
CASH OUT: 400M RUN
Posted on 09/18/2014 at 08:37 PM | Permalink | Comments (0)
09/17/2014
P.A.B.
CFS WOD - THURSDAY 18SEP2014
OLY: CLEAN & JERK EVERY 3 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN @ 75% 1 CLEAN & JERK @ 80% @ 75% X5 *FULL DEPTH CLEANS
METCON: "DEATH BY POWER CLEAN" (135#/95#) *WITH A RUNNING CLOCK, PERFORM 1 POWER CLEAN THE FIRST MINUTE, 2 POWER CLEANS THE SECOND MINUTE, 3 POWER CLEANS THE THIRD MINUTE...UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED AMOUNT OF REPS IN THE MINUTE PROVIDED.
Posted on 09/17/2014 at 09:44 PM | Permalink | Comments (0)
09/16/2014
TAKE MONEY STEW
CFS WOD - WEDNESDAY 17SEP2014
SKILL: HSPU TEST
0:00 - 5:00 MAX UNBROKEN HANDSTAND PUSH UPS
5:00 - 7:00 MAX EFFORT HANDSTAND PUSH UPS
METCON: 60-40-20 WALL BALLS (20#/14#) DOUBLE UNDERS
Posted on 09/16/2014 at 09:42 PM | Permalink | Comments (0)
09/15/2014
DIRT NECK
CFS WOD - TUESDAY 15SEP2014
STRENGTH: BACK SQUAT EVERY 2:30 MINUTES 5 REPS @ 75% X5
METCON: 12 MINUTE AMRAP: 30 DEADLIFTS (185#/135#) 40 PUSH UPS (HR) 50 BOX JUMPS (24”/20”) 40 PUSH UPS (HR) 30 DEADLIFTS
Posted on 09/15/2014 at 05:58 PM | Permalink | Comments (0)
09/14/2014
RAIN DELAY
CFS WOD - MONDAY 15SEP2014
OLY: SNATCH EVERY 2 MINUTES 1 HI-HANG + 1 LO-HANG @ 70% 1 FULL @ 75% X5
METCON: 15 OVERHEAD SQUATS (95#/65#) 21 PULL UPS X3
Posted on 09/14/2014 at 08:18 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
ALL WEEKDAY CLASSES WILL GO AS SCHEDULED THIS WEEK WITH NOONERS.
THERE WILL BE NO WEEKEND OPEN GYM SESSIONS THIS WEEKEND DUE TO THE UPSTATE REBELLION.
Posted on 09/14/2014 at 08:10 PM | Permalink | Comments (0)
09/11/2014
TUMMY TEARS
CFS WOD - FRIDAY 12SEP2014
STRENGTH SUPP: TIRE FLIPS (INTRO/TECHNIQUE/INSTRUCTION) 10 MINUTES
METCON: 21 SUMO-DEADLIFT HIGH PULLS (75#/55#) 12 TOES-2-BAR 400M RUN X3
Posted on 09/11/2014 at 10:54 PM | Permalink | Comments (0)
09/10/2014
ANT ATTACK
CFS WOD - THURSDAY 11SEP2014
OLY: CLEAN & JERK EVERY 2 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN + 1 CLEAN & JERK @ 75% X5 *FULL DEPTH CLEANS
METCON: 8 MINUTE AMRAP: 30 CALORIE ROW 15 HANG CLUSTERS (135#/95#) *SCORE TOTAL REPS COMPLETED
Posted on 09/10/2014 at 08:49 PM | Permalink | Comments (0)
09/09/2014
A FEW ANNOUNCEMENTS...
Team CFS! A few announcements...
1. Eli is playing football for Campobello Gramling Middle School this year and his first home game is THIS THURSDAY (September 11th) at the NEW Chapman High School. Kickoff is at 5PM. He's been working his butt off at CFS so let's roll out there and get a little rowdy in the crowdy for one of our young athletes!
2. Amy K and Hayley's girls (the Wofford Women's Soccer Team) have a home game THIS FRIDAY (September 12th) at 6PM. This is there last home game for a while so let's pile up in the stands and pump up the..woah...wait a second...joke time. What's the difference between "jelly" and "jam"? YOU CAN'T PUMP UP THE JELLY! Go get rowdy in the crowdy!
3. ITS FOOTBALL SEASON! The Wofford Terriers are playing at home this Saturday (September 13th) against North Greenville at 7PM. AJ will have his running backs skedaddling all over the place so let's get a crew together and once again...rowdy + crowdy = TEAM CFS up in da house.
Posted on 09/09/2014 at 06:47 PM | Permalink | Comments (0)
THE LORAX
CFS WOD - WEDNESDAY 10SEP2014
SKILL: HANDSTAND PUSH UP 9:00 RUNNING CLOCK 0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION) 2:00 - 5:00 REST 5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM: 50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE) (EXAMPLE: MAX EFFORT = 12; 6 REPS EMOM X4)
METCON: 10 KETTLEBELL SWINGS (70#/55#) 10 BOX JUMPS (24"/20") 10 BURPEES 1 MINUTE REST X5
09/08/2014
CAKED UP RADIO
CFS WOD - TUESDAY 9SEP2014
STRENGTH: BACK SQUAT EVERY 3 MINUTES 6 REPS @ 70% X3
METCON: 21 WALL BALLS (20#/14#) 14 SIT UPS 7 SHOULDER-2-OVERHEAD (95#/65#) X5
Posted on 09/08/2014 at 10:22 PM | Permalink | Comments (0)
09/07/2014
SUSPENSION YOGA
CFS WOD - MONDAY 8SEP2014
OLY: SNATCH EVERY 2 MINUTES 1 HI-HANG + 1 LO-HANG + 1 FULL @ 70% X5
METCON: 7 SNATCHES (135#/95#) 3 CHEST-2-BAR PULL UPS 3 RING DIPS 6 SNATCHES 4 C-2-B PULL UPS 4 RING DIPS 5 SNATCHES 5 C-2-B PULL UPS 5 RING DIPS 4 SNATCHES 6 C-2-B PULL UPS 6 RING DIPS 3 SNATCHES 7 C-2-B PULL UPS 7 RING DIPS
Posted on 09/07/2014 at 07:50 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.
Posted on 09/07/2014 at 07:45 PM | Permalink | Comments (0)
09/04/2014
'BACKER
CFS WOD - FRIDAY 5SEP2014
STRENGTH SUPP: 1 BENCH PRESS EVERY 1:30 X5 *WORK UP TO A PR
5 BULGARIAN SPLIT SQUAT (EACH LEG) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOADS FROM LAST WEEK
METCON: 2 MINUTE AMRAP: 5 CHEST-2-BAR PULL UPS 2 POWER CLEANS (185#/135#) 3 BOX JUMPS (30"/24") *1 MINUTE REST X3 *SCORE TOTAL REPS COMPLETED **ROLLING ROUNDS
Posted on 09/04/2014 at 07:20 PM | Permalink | Comments (0)
09/03/2014
QUEST BAR
CFS WOD - THURSDAY 4SEP2014
OLY: CLEAN & JERK EVERY 2 MINUTES 1 HI-HANG CLEAN + 1 LO-HANG CLEAN + 1 CLEAN & JERK @ 70% X5 *FULL DEPTH CLEANS
METCON: 5 DEADLIFTS (275#/185#) 600M RUN 10 DEADLIFTS 400M RUN 15 DEADLIFTS 200M RUN
Posted on 09/03/2014 at 07:40 PM | Permalink | Comments (0)
09/02/2014
BACK SWEAT
CFS WOD - WEDNESDAY 3ASEP2014
SKILL: HANDSTAND PUSH UP 9:00 RUNNING CLOCK 0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION) 2:00 - 5:00 REST 5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM: 50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE) (EXAMPLE: MAX EFFORT = 12; 6 REPS EMOM X4)
METCON: 100 DOUBLE UNDERS 50 CALORIE ROW 30 PULL UPS
Posted on 09/02/2014 at 09:01 PM | Permalink | Comments (0)
09/01/2014
SOGGY BOTTOM
CFS WOD - TUESDAY 2SEP2014
STRENGTH: BACK SQUAT EVERY 3 MINUTES 8 REPS @ 65% X3
METCON: 7 MINUTE AMRAP: MAX REP THRUSTERS (75#/55#) *3 TOES-2-BAR BUY IN AND 3 TOES-2-BAR EVERY MINUTE ON THE MINUTE THEREAFTER **SCORE TOTAL THRUSTER REPS COMPLETED