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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


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