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Check out the video our boy Mars put together about CFS HERE (You have to have a CF Journal subscription to see the whole thing). You can also check out a preview video HERE. Yet again, Mars puts together a pretty good piece on ol' CFS...must have been that 'shine (watch right around the 7:10 mark) that inspired him.

CFS WOD - Tuesday 1NOV2011

Skill/Strength: 1-1-1-1-1 Push Jerk

METCON: 15-12-9 One Arm (R) KB Clean & Jerk (M-55#/F-35#) One Arm (L) KB Clean & Jerk Burpees Goblet Squats

Due to the camera battery shitting the bed today...sorry, no pics.

Posted on 10/31/2011 at 08:59 PM | Permalink | Comments (3) | TrackBack (0)


Marty WON the whole dadgum thing! She was in a 3-way tie for 2nd place going into the final WOD (which only included the Top 12 Males and Females). BATTLE ON THE BORDER FINAL WOD:

4 MIN AMRAP 2 Muscle Ups 4 HSPU 8 KBS (55#)


4 MIN AMRAP 7 DB Thrusters (20# DBs) 15' Rope Climb


4 MIN AMRAP Ground-2-Overhead (65#)

The HSPUs stumped her up a little bit in the first AMRAP and the poor wall got to see that business end of our Marty that we all know and love. But she pulled it back together and absolutely destroyed the last 2 AMRAPs which pushed her to the top of the leaderboard. She is an awesome competitor and if you haven't had a chance to see her compete outside of need too. Kickass job Marty. More pics later.

April, Joel and Zo also competed. This was April's first CrossFit Event and she Cowgirled Up and threw her hat in the ring. She didn't waste anytime gettin' to work as she was in the first heat of the day and she did awesome...definetly would have made all of you proud. Zo crushed it as well. He had to fight back from a rough performance in the first WOD, but wound up finishing in the Top 15. Joel and I started drinking after our 2nd WOD...we're elite athletes at high BAC levels. Alex (CFS Press Pass...GTF out of the way) did a great job with the pics and kept us all motivated.

Posted on 10/31/2011 at 11:37 AM | Permalink | Comments (15) | TrackBack (0)



CFS WOD - Monday 31OCT2011

Skill/Strength: Double Unders

METCON: ***PARTNER WOD*** 400m Run (Relay) 100 KBS (M-70#/F-55#) 400m Run (Relay) 100 Double Unders 400m Run (Relay) 100 Pull Ups 400m Run (Relay) 100 MedBall Sit Up Partner Throws 400m Run (Relay) *One athlete working at a time, with the exception of MedBall Sit Up Throws back and forth

Posted on 10/30/2011 at 08:27 PM | Permalink | Comments (0) | TrackBack (0)



CFS WOD - Friday 28OCT2011

Skill/Strength: Handstand Walking, Handstands, HSPU...basically anything that flips you upside down.

METCON: UNBROKEN 2.0 4 HSPU 5 Squat Cleans (M-155#/F-105#) 6 Chest-2-Bar Pull Ups 7 KBS (M-70#/F-55#) x7 *The goal of this WOD is to complete all of the movements in unbroken sets...consecutive HSPUs, touch and go on the Squat Cleans, don't come off the bar on the C-2-Bs, and unbroken KBS

It always seems like Friday's are just lacking when it comes to pictures of CFS athletes and today is no different. So, let's offer this up to the masses. ESPN The Magazine has featured a "Body Issue" over the last few years to celebrate amazing high-level elite athletes and...more importantly...their with no clothes (don't worry, its tasteful, no dong pics or nip slips...a little bit lot of cleavage and near man nudity though so be careful at work or around the kidos). We all workout like beasts and watch what we eat for our own reasons: becoming better athletes, performing better at a specific sport, to be able to have more fun on the weekends (drinking/junk food/etc.), kill stuff easier, our job requires a high level of fitness, or as vain as it sounds...TO LOOK GOOD NAKED. And wanting to look good naked is nothing to be ashamed of, as a matter of fact its a pretty awesome byproduct of being fit and I am sure whoever gets to see you naked appreciates it. So enjoy some of what the human bodies of the elite sports world have to offer. ESPN BODY ISSUE 2011.

Posted on 10/27/2011 at 09:20 PM | Permalink | Comments (0) | TrackBack (0)


We are teaming with Brett's Mom (Patti) and Silpada Designs to help raise some additional cash flow meant to offset the costs of traveling to CrossFit events throughout the Southeast. The average CrossFit event costs anywhere from $50-$100 just to enter...not to mention hotel costs, gas, food, etc. We're hoping this will encourage more CFS athletes to participate in events like Battle on the Border and put their levels of fitness to the test...all while having a kickass time (just ask anybody who has ever gone to any CF event). So we're kicking this off with Silpada Designs and every purchase that is made using the link below (instructions below as well) puts some extra muuula in the pot for upcoming CF events. And I'm no jewelry expert, but this stuff looks pretty sweet. If there was a girlfriend...she'd probably be getting something from Silpadad, but I digress.. BUY SOME STUFF!

Instructions: 1. Go to this link - Selpada Designs 2. Browse around the site and pick out what you want (dudes, there are plenty of chicks at the gym that will help you shop for your Mom/girlfriend/wifey...just ask around). 3. Select the "CrossFit Party" at checkout

Posted on 10/27/2011 at 12:00 PM | Permalink | Comments (0) | TrackBack (0)



***Check out the NEW Feed the Beast post HERE.***

CFS WOD - Thursday 27OCT2011

Skill/Strength: Hang Snatch

METCON: 5 Hang Snatches (M-95#/F-75#) 10 Ring Dips 20 Air Squats x5

Tony gets some solid 1-on-1 coaching.

Posted on 10/26/2011 at 09:05 PM | Permalink | Comments (6) | TrackBack (0)



CFS WOD - Wednesday 26OCT2011

Skill/Strength: Bench Press 5x5

METCON: 10 Toes-2-Bar 15 Burpee Box Jumps 20 Jumping Slam Balls x4 *Clock continues running 250m Row 200m Run x3

AJ, Coach W, and Joel gettin' it in early in the AM. Wake yo ass up!

Posted on 10/25/2011 at 09:16 PM | Permalink | Comments (0) | TrackBack (0)


1. Grab one of these cards from the board.

2. Give the card to a friend/family member/girlfriend/boyfriend/life partner/etc. 3. Write your name in the bottom left hand corner of the card.

4. Make the person you gave the card to show up to CFS, sign up for an intro class (they'll pay the $40 intro fee), sign up for a month's membership (at half price with the card), and then continue coming for 3 months. If they sign up for a 4th bang month's membership for you. I would recommend name calling (Glenn and Austin can help you with this if needed), calling every hour on the hour, threats of violence (Steve and Justin can give you some ideas here), and if you really need to take it to the next level...John Mayer CDs (I don't have any, don't ask).

How will we keep track of this, you ask? When your prospect shows up for his/her first intro class, we'll take their picture, print it out, hang it up on the "New Members" board (coming soon) along with the card with your name on it, and then we'll watch it for 3 months and see if your newbie stays.

Posted on 10/25/2011 at 11:06 AM | Permalink | Comments (4) | TrackBack (0)



CFS WOD - Tuesday 25OCT2011

Skill/Strength: Max L-Sit Hold (3 Attempts) *Athlete will perform an L-Sit on Parallets for maximum amount of time **Time ends when feet touch 2x45# plates placed directly under feet

METCON: 1000m Row 9 Back Squats (155#/105#) 750m Row 15 Back Squats 500m Row 21 Back Squats

Mikey won his wrestle off (meaning he is starting for the SMC Wrestling Team as a Freshman at the first match of the season). He does battle next Tuesday. More details to follow.

Posted on 10/24/2011 at 09:12 PM | Permalink | Comments (2) | TrackBack (0)


We (not sure who all is going...if you are...hit up the comments section and be recognized) are heading to Battle on the Border this weekend up in Charlotte for a throwdown reminiscent of the CF Games Sectionals 2010...if you were there, you know how delicious that was. If you weren't there, check this out (workouts for Battle on the Border posted after the video):

NC/SC CrossFit Sectionals from Boomer Alred on Vimeo.

WOD 1 12 MIN AMRAP of: 20m Prowler Push (M-230#/F-140#) 7 Power Cleans (M-155#/F-115#) 20m Prowler Push 7 Burpees (Jumping over ABMats)

WOD 2 6 Deadlifts (M-295#/F-205#) 15 GHD Sit Ups 30 Double Unders x5

WOD 3 5 15m Grass Hill Sprints 30 Wall Balls (20#/14#) @ 10' 30 Over-the-Box Jumps (24"/20") 4 15m Grass Hill Sprints 25 Wall Balls 25 Over-the-Box Jumps 3 15m Hill Sprints 20 Wall Balls 20 Over-the-Box Jumps

FINAL WOD TBD (Top 12 Athletes)

NC/SC CrossFit Sectionals from Boomer Alred on Vimeo.



CFS WOD - Monday 24OCT2011

3 Deadlifts EMOM for 10 Minutes @ 70%-75% of 1RM


400m Run 21-15-9 Deadlifts (225#/155#) Box Jumps 400m Run

Posted on 10/23/2011 at 09:17 PM | Permalink | Comments (0) | TrackBack (0)


Y = "Yes", ? = "Why"

CFS WOD - Friday 21OCT2011

2 Squat Cleans EMOM for 10 MIN (@ 75% of 1RM)


400m Run 15 KBS (M-55#/F-35#) 10 GHD Sit Ups x3

Posted on 10/21/2011 at 11:47 AM | Permalink | Comments (6) | TrackBack (0)



CFS WOD - Thursday 20OCT2011

1 MIN of Burpees 1 MIN REST 2 MIN Back Squats (M-115#/F-75#/ALPHA - BW) 1 MIN REST 4 MIN Clean and Jerk (M-115#/F-75#/ALPHA - BW) 1 MIN REST 8 MIN 1200m Run (*Rest the with the remaining time) 1 MIN REST 4 MIN Clean and Jerk 1 MIN REST 2 MIN Back Squat 1 MIN REST 1 MIN Burpees

*Score total reps of Burpees, Back Squats, Clean and Jerks completed

Posted on 10/19/2011 at 10:12 PM | Permalink | Comments (10) | TrackBack (0)


CFS WOD - Wednesday 18OCT2011

"Nutts" 10 HSPU 15 Deadlifts (M-250#/F-185#) 25 Box Jumps (M-30"/F-24") 50 Pull Ups 100 Wall Balls (M-20#/F-14#) 200 Double Unders 400m Plate Run (M-45#/F-35#)

Rick (CF New England) dropped in yesterday from way up above the Mason Dixon.

Posted on 10/19/2011 at 10:10 PM | Permalink | Comments (2) | TrackBack (0)



CFS WOD - Tuesday October 18, 2011

Front Squats 5-5-3-3-1-1-1

BUY IN: 50 Push Ups 20 KBS (M-70#/F-55#) 20 Burpees x3 CASH OUT: 50 Thrusters (M-75#/F-55#)

Zac has been posting some nice times/scores here lately. Speaking of times/scores...the WOD board for today was deleted by a dumb dude with long dumb hair (soon to be gone...the hair...not the dude).

Posted on 10/17/2011 at 09:23 PM | Permalink | Comments (3) | TrackBack (0)



Matt A and a few of his buddies took on the USMC Mud Run down in Columbia this weekend.

Posted on 10/16/2011 at 05:20 PM | Permalink | Comments (2) | TrackBack (0)


The gym schedule change has been put on hold. There will be no changes to the schedule this week. Sorry about the confusion.

Posted on 10/16/2011 at 05:17 PM | Permalink | Comments (0) | TrackBack (0)


CFS Workout of the Day (WOD)- Monday 10/17/2011

6 HSPU 12 Chest to Bar Pullups 24 Weighted Walking Lunges 35#/25# X5

Posted on 10/16/2011 at 03:14 PM | Permalink | Comments (2) | TrackBack (0)


Jell-O Rasslin'

CFS WOD - Friday October 14, 2011

5 MIN AMRAP: Tire Flips


500m Row 30 Overhead Walking Lunges (45/25) x5

Medford (Blue Shoes...Red can't miss him) is heading off to USMC Boot Camp this weekend. We wish you the best brother, GIT SUM!

Posted on 10/13/2011 at 07:44 PM | Permalink | Comments (24)


Chavez y Chavez

CFS WOD - Thursday Oct 13, 2011

15 MIN AMRAP: 1 Deadlift (135/95) 1 Front Squat 1 Power Clean 1 Push Press 1 Muscle Up



CFS WOD - Wednesday Oct 12, 2011

Max Reps of double kettlebell push press (35/25) *60 secs on/60 secs off X4


Chinups 10-9-8-7-6-5-4-3-2-1 Pushups 2-4-6-8-10-12-14-16-18-20 (kipping is allowed, hands must stay inverted with chinup grip)

A video for you to pass along to your friends/families...

And for those of you actually interested in not looking like a monkey romancing a football when you snatch...

Posted on 10/11/2011 at 07:58 PM | Permalink | Comments (13) | TrackBack (0)


The Box It Came In

CFS WOD - Tuesday October 11, 2011


21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24" Box jump Begin each round with a 50 meter Bear crawl.

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Posted on 10/10/2011 at 07:40 PM | Permalink | Comments (0) | TrackBack (0)


The Dude Abides

CFS WOD - Monday October 10, 2011

Box Squats 5-5-3-3-1-1-1


15 Burpees 200 Single Unders 100 Meter Farmer's Walk (70/55) x5 Cash Out with 1600m run (Yes, it is part of the workout and the clock is still running)

Check the video, at the start he talks about a using a box about an inch below parallel. For most of you without experience doing box squats we will use a higher (above parallel) box tomorrow. Focus on the glutes and hams and explode off the box.

Posted on 10/09/2011 at 06:55 PM | Permalink | Comments (0) | TrackBack (0)


The Battle of Lepanto

CFS WOD - Friday October 7, 2011

Complete 5 Rounds of the following for time: Ground to Overhead (Bodyweight) X 6 Burpees X 12 Double Unders X 18

Posted on 10/06/2011 at 09:07 PM | Permalink | Comments (5) | TrackBack (0)


Eyelash Pain

CFS WOD Thursday Oct 6, 2011


For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Do in order as written, no hand flash required on push up, but full range of motion is required on everything.

Posted on 10/05/2011 at 09:53 PM | Permalink | Comments (8) | TrackBack (0)


Tiny boxes on the hillside

CFS WOD Wednesday October 5, 2011

1-1-1-1-1 Hang Clean Work up to 1RM

then... AMRAP 15 minutes 7 DB thrusters (50/35) 7 slamballs (15/12)

Posted on 10/04/2011 at 07:50 PM | Permalink | Comments (5) | TrackBack (0)


Service with a Smile

CFS WOD Tuesday October 4, 2011


Front Squats (135/95)

Ring Pushups

Extra Credit:

200 m run (forward)

1:1 rest

200 m run (backward)

1:1 rest

200 m run (forward)

1:1 rest

200 m run (backward)

Posted on 10/03/2011 at 09:06 PM | Permalink | Comments (10) | TrackBack (0)


The Final Countdown

CFS WOD Monday October 3, 2011

400 meter run

400 meter row

10 deadhang pullups


Extra Credit:

Max Rep SDHP in 1 minute (95/75)

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