top of page




CF Spartanburg Workout of the Day (WOD)-Monday 02/28/2011


400m run

21 KBS (55#/35#)

12 Pullups


*Compare scores to EASTBOUND AND DOWN and KRUMPIN

Posted on 02/28/2011 at 08:42 PM | Permalink | Comments (0) | TrackBack (0)



CF Spartanburg Workout of the Day Friday, Feb 26, 2011

40 Thrusters (65/45)

40 Deadlifts (135/95)

20 Burpee Pull Ups

40 Kettlebell Swings (55/35)

100 Double Unders

Athlete works for 20 seconds, rest for 10 seconds. This is repeated until all work is completed.

Posted on 02/27/2011 at 01:01 PM | Permalink | Comments (1) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Thursday 02/24/2011

5K Row Time Trial

Compare to Stroke It

Nate has volunteered to try this.........

Posted on 02/24/2011 at 09:06 PM | Permalink | Comments (6) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Wednesday 02/23/2011

For Reps:

3 mins. of work/1 min. of rest, each station

Squat Clean Thrusters 9135#/95#)

Burpees Over the bar

Box Jumps (24'/20')

Knees to Elbow

Calorie Row

Posted on 02/23/2011 at 09:05 PM | Permalink | Comments (0) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD)-Tuesday 02/22/2011

5 Sandbag Cleans

10 Slam Ball (15#/12#)

15 Box Jumps (24"/20")

AMRAP 12 mins.

rest 3 mins.


7 OHS (95#/75#)

9 Pullups

AMRAP 10 mins.

On a side note....Wampole crashed on Box Jumps today (see pics below). However, I open the comments section to her response after realizing that her shin had a hole in it.

Noitice the skin on the box!

Posted on 02/23/2011 at 12:38 AM | Permalink | Comments (21) | TrackBack (0)


EMOM makes you want your MOM-E

CF Spartanburg Workout of the Day Monday Feb 21, 2011

10 Curtis P's 95/75

20 Ring Dips

30 Calorie Row

40 Double Unders


*4 Burpees EMOM*

With a running clock begin with 4 burpees and complete all work, doing four burpees every minute on the minute.

Posted on 02/22/2011 at 11:40 AM | Permalink | Comments (4) | TrackBack (0)



To assit in your quest in becoming one who dwells at the top of the food chain, beginning Saturday 02/26/2011 at 9:00 AM Crossfit Spartanburg will offer an Olympic Lifting block of instruction.

There will be a trainer at the gym to offer up advice and cues to improve your lifts. This will allow the trainer(s) to spend a little more time with the athletes in order to polish up on their Oly lifts. These classes will run approximately 45 mins., be conducted every other Saturday and will be open to CFS athletes only.

This Saturday will be the Snatch!

If you plan on attending please post your name to the comments section so we can plan accordingly.


Posted on 02/19/2011 at 10:42 PM | Permalink | Comments (3) | TrackBack (0)

Saturday Night Post

I hope you all are enjoying the weather this weekend. Use this time to get outside and play. Some free Vitamin D will do you wonders.

Congrats to Gary Watson for getting his first muscle-up (and second). Anyone wanting to join the muscle up club should get with Brett. He will have you doing them in no time.

Several of our members helped at the Byrnes Strength Meet today. Thanks for your help, CFS continues to impress the strength and conditioning coaches in the upstate.

We have order forms for Marik Farms Grass Fed Gourmet Beef in the gym. He is going to give a discount to our order, so take advantage of this. You can download the order form here.

We will take orders for the Honey Badger Sweatshirt until Friday. The list is hanging by the sample in the gym.

Posted on 02/19/2011 at 07:27 PM | Permalink | Comments (1) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Friday 02/18/2011


Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Bear crawl 100 feet Standing broad-jump, 100 feet


Do three Burpees after every five broad-jumps.

Posted on 02/18/2011 at 08:39 PM | Permalink | Comments (0) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD)-Thursday 02/17/2011

250m row

3 Rope Climbs

9 Ground to Overhead (135#/95#)

250m row

2 Rope Climbs

12 Ground to Overhead

250m row

1 Rope Climb

15 Ground to Overhead



Another installment from "Tha' Doctor" aka Glenn.

Are we there yet? Those of us who have kids and those of us who have ever been a kid know this question well. Are we there yet? Mostly we hear it emanating from the back seat as boredom sets in 10 minutes into a 6 hour car ride. Lately I’ve been hearing it on the television as an annoying ad and commercial for some new sit-com on cable. I can’t find the remote fast enough when that thing comes on.

But sometimes we hear this phrase in other places in reference to things unrelated to time, space and place. In my 18 months as a CrossFitter, and very short stint as a trainer, the question that has blown me away the most was “When does it get easier?” In essence, when will I be “there”? I stopped and without hesitation answered “If you do it right it never gets any easier.”

I’m not sure that person liked my answer. But if you think about it, it’s true. If you don’t believe me then ask yourself this question; where is “there” for you? Or more accurately, where is the place where you settle and say you’re good enough, fit enough, strong enough, light enough etc? Show me a person who has a finite answer to that question and I’ll show you a quitter 100% of the time.

Don’t believe me? Then consider this. Where does the drive come from within if not from ones desire to obtain a goal? Without a goal there is no drive. And with no drive there is no effort. No effort means you sashay through life and accept the present as “good enough.” You, in essence, quit and remain static.

This is a perfect example of how CrossFit transcends social and economic bounds. This one concept that we teach in the box, to keep pushing for one more rep and one second faster, is applicable not only to our fitness but to every aspect of our lives. We, as CrossFitters, are never satisfied. You want proof? Go into any box and tell me what you see and notice first. My bet is the white board. The second will probably be the clock, or clocks. We love to be measured. We crave it. We will work out in the morning to set the pace then go back at night to see if anyone beat us. And if we do get beat we want to do the WOD over right then. It’s the competition that makes us great. Not just competing with others but competing with ourselves. I bet everyone reading this, with few exceptions, knows their last Fran time to the second. See? Every one of you just mouthed your Fran time (or looked up and to the right to try and remember it.) We yearn for the board and the clock.

We have no “there”. That is a fact. We always have another goal to achieve, whether it is to increase a max lift, dial in double unders, band pull ups to kipping pull ups to butterfly pull ups, losing another pound, seeing those abs, flipping that tire, jumping up on that next box and on and on. The list is endless. Even the world’s top athletes and CrossFitters have no “there”. This trait, this one desire to always be better no matter where you are now, is what links us. It is what makes us close and keeps us together. None of us want to get beat. But we always want others to try their best to beat us. Ironic you say? Not at all. Being chased is what pushes us.

So I’ll ask you all, are you there yet? Do you have a “there”? What is your next goal? What is your next mountain that needs to be climbed? If you don’t have a goal and you feel that you have become static in your pursuit of fitness then approach one of the trainers and let one of us help find you a goal, because without a carrot to chase, this mule won’t move.

Now go do work and knock some seconds off that Fran time and add some Cindy rounds.

Posted on 02/16/2011 at 09:23 PM | Permalink | Comments (14) | TrackBack (0)


Congratulations to Travis & Kristen on the birth of their baby boy, Hampton!

7LBS. 4OZ.

CF Spartanburg Workout of the Day (WOD)-Wednesday 02/16/2011

30 KBS (70#/55#)

25 Wall Ball (20#/18#)

20 Pullups


Posted on 02/16/2011 at 09:18 PM | Permalink | Comments (4) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)- Tuesday 02/15/2011

200m Overhead Carry (135#/95#)

25 GHD Sit ups

200m Farmers Walk (55#/35#)

25 Back Extensions

X 3

*If at any time the overhead weight is dropped from a locked out position or the kettlebells are dropped, the athlete must stop forward progression and complete a 200m run*

Posted on 02/15/2011 at 09:18 PM | Permalink | Comments (0) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)- Monday 02/14/2011

21 Deadlifts (225#/185#)

400m run

18 Deadlifts

400m run

15 Deadlifts

400m run

12 Deadlifts

400m run

Posted on 02/14/2011 at 08:14 PM | Permalink | Comments (0) | TrackBack (0)



It seemed to be a tough week at CFS. Some are banged up, some are nursing injuries and some are hitting their "A' game. Wherever you may be, there was a lot of WORK done at CFS this week. We see the effort and the results. BE STRONG BE FAST!

CF Spartanburg Workout of the Day (WOD)-Friday 02/11/2011


Wall Ball (20#/14#)


Thrusters (115#/75#)

Box Jumps (24"/20")

KBS (70#/55#)

Posted on 02/12/2011 at 12:00 AM | Permalink | Comments (0) | TrackBack (0)




Work up to max height box jump

(compare to Big 10-50 and Body Marked Up)


10-9-8-7-6-5-4-3-2-1 Overhead Squats

1-2-3-4-5-6-7-8-9-10 Pullups

First Round is 10 OHS/1 pullup, second is 9 OHS/2 pullups, etc.. until final round of 1 OHS/10 pullups

Posted on 02/11/2011 at 02:06 PM | Permalink | Comments (1) | TrackBack (0)

Beach Stroll

Jenn D heads down to Jacksonville Beach, Fl for business this weekend. Of course when CFS travels they always find a way to do work. She will be running the half-marathon portion of The National Marathon to Finish Breast Cancer. A portion of the race runs along the beautiful Florida coast. Good Luck Jenn, and just think, no deadlifts or burpees while you are running, so this will be easy!

Find out about the race founder here.

Posted on 02/11/2011 at 06:38 AM | Permalink | Comments (3) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Wednesday 02/09/2011


1000m row

50 Pullups

50 Thrusters 95#/75#


*1 Athlete can work at a time*

Posted on 02/09/2011 at 08:30 PM | Permalink | Comments (4) | TrackBack (0)



CF Spartanburg Workiut of the Day (WOD)-Tuesday 02/08/2011

8 Hang Cleans (135#/95#)

2 Muscle Ups

20 Double Unders

AMRAP 8 mins.

***3 min. rest***

7 Front Squats (135#/95#)

10 Decline Pushups

13 GHDs

AMRAP 10 mins.

Posted on 02/08/2011 at 09:31 PM | Permalink | Comments (0) | TrackBack (0)


Crossfit Spartanburg Workout of the Day (WOD) Monday Feb 7, 2011


400m Run 30 Box Jumps (M-24"/F-20") 30 Wall Balls (M-20#/F-14#) x5

Compare to Sunshine Highway


Your Will...Our Hands

Please take a moment to answer this short survey. Thanks

Posted on 02/07/2011 at 07:25 PM | Permalink | Comments (0) | TrackBack (0)

Relaxing Weekend

CFS was busy this weekend. Matt A attended Wofford's strength and conditioning clinic, Glenn got his Level 1 Cert, and 7 of our athletes competed at the Garage Games.

You all should be proud of your box. I know a lot of you watch the videos, performances, and WODs from the stars of Crossfit. Our people, programming, and attitude put us right up there with the firbreathers we all love to watch. Our box is full of honey badgers...every time we represent CFS people know we are legit. Everyone keep up your hard work and we will continue to make you THRIVE, not just live.

Vist our photostream on flickr for GG pics.

Posted on 02/07/2011 at 04:59 PM | Permalink | Comments (2) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)- Friday 02/04/2011

Athlete has 15 mins. to find 1 RM Squat Snatch


"The Mooch"

3 Back Squats (225#/155#)

6 Pullups

9 Pushups

AMRAP 15 mins.

Compare to PUT EM UP and BOMBTRACK

Posted on 02/04/2011 at 08:50 PM | Permalink | Comments (1) | TrackBack (0)


CF Spartanburg Workout of the Day (WOD)-Thursday 02/03/2011

30 Chest to Bar Pullups

15 KB Thrusters (55#/35#)

30 Burpee Box Jumps (24"/20")

15 Renegade Rows (40#/30#)

30 Double Unders

15 Over the Box Jumps (24"/20")

30 Clapping Pushups

15 Handstand Pushups

Compare to SAND IN MY BRITCHES 03/31/2010

Posted on 02/04/2011 at 08:40 PM | Permalink | Comments (1) | TrackBack (0)

The debate, simplified

5 Reasons I Should Be Doing P90X instead of CrossFit:

1.) It's a cheaper program.

2.) I would do it all alone.

3.) When I fail, no one would know and I could just carry on like I was never really trying anyhow.

4.) I would be working out in my living room.

5.) It's "risk-free for 90 days!"

5 Reasons Why I Should Not Be Doing P90X Instead of CrossFit

1.) It's a cheaper program.

2.) I would do it all alone.

3.) When I fail, no one would know and I could just carry on like I was never really trying anyhow.

4.) I would be working out in my living room.

5.) It's "risk-free for 90 days!"

Posted on 02/04/2011 at 05:32 AM | Permalink | Comments (1) | TrackBack (0)



Boiling Springs' Clevenger repeats as II-4A champion

Bulldogs' senior wins at 171 pounds

Mikey "does work" on his 171-pound match at Region II-4A wrestling championship Tuesday at the Byrnes Freshman Campus. Read the article here via Go Upstate

CF Spartanburg Workout of the Day (WOD)-Wednesday 01/03/2011

500m Row


Thrusters (115#/85#)

KBS (70#/55#)

500m Row

Posted on 02/02/2011 at 11:04 PM | Permalink | Comments (9) | TrackBack (0)


CF Spartanburg Workout of the Day(WOD)-Tuesday 02/01/2011

5 Deadlifts (315#/225#)

10 KBS (70#/55#)

20 Double Unders

200m run


bottom of page