© 2019 CrossFit Spartanburg

MARCH 2013

March 1, 2013

03/31/2013

RELISH

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

***REMINDER:  APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (MONDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Monday 1APR2013

***ORIGINALLY PROGRAMMED BY CROSSFIT INTEGRITY***
STRENGTH:
3 Back Squats @ 75-80% of 1RM every 90 seconds
x5

METCON:
12 Thrusters (M-95#/F-65#)
12 Burpees
400m Run
x3
*1 minute of MAX Double Unders immediately following the METCON 


 

Posted on 03/31/2013 at 08:29 PM in BACK SQUAT, BURPEES, CF INTEGRITY, DOUBLE UNDER, RUN, THRUSTER | Permalink | Comments (2)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, TUESDAY, THURSDAY AND FRIDAY THIS WEEK***

 

Posted on 03/31/2013 at 08:10 PM | Permalink | Comments (0)

03/29/2013

WHITNEY AND AUSTIN'S BBQ SHOWER AT CFS

Do you guys remember the time the Meatface asked the Social Media Princess (no, seriously...she talks to celebs on Twitter) to marry her at Integrity's Revenge down in Charleston and he used a professional arm wrestler to help him out and she said "yes" and everybody was so happy and did a big group hug thing and then the Meatface cried because he's really romantic and it was just so overwhelming?  Yeah, of course...everybody remembers that.  So now, after months of waiting and planning, they are about to head down to Mexico and make it official.  But before they all head down there and get crazy on some peyote, there's a wedding shower to be held.  So on Friday 29MAR2013 at 7:30PM we will be throwing a shower for Whitney and Austin at CFS.  BBQ/sides will be provided and you BYOB.  They are registered at Bed, Bath & Beyond and Belks.  All CFS athletes are invited to attend.  

 

Posted on 03/29/2013 at 03:20 PM | Permalink | Comments (0)

03/28/2013

TROUT AND HUSH PUPPIES

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

***THERE WILL NOT BE A 7AM CLASS TODAY***

CFS WOD - Friday 29MAR2013

METCON:
CrossFit Games Open 13.4
7 Minute AMRAP:
3 Clean and Jerks (M-135#/F-95#)
3 Toes-2-Bar
6 Clean and Jerks
6 Toes-2-Bar
9 Clean and Jerks
9 Toes-2-Bar
12 Clean and Jerks
12 Toes-2-Bar
15 Clean and Jerks
15 Toes-2-Bar
18 Clean and Jerks
18 Toes-2-Bar
...continue on to 21, 24, 27, etc.  

*Certified Judges and scorecards will be available for athletes participating in the Open.
**All non-CFS athletes are asked to contact Tal prior to showing up for the WOD.
***Complete 13.4 Standards located HERE and HERE.
****Athletes are responsible for entering their score.  Ensure you enter your JUDGE and not your counter in the entry form.

 

Posted on 03/28/2013 at 08:57 PM in 13.4 | Permalink | Comments (0)

WTF

We can start this by eliminating 99% of CFS from this conversation because most of us know how to properly use a toilet and have at least a sliver of integrity.  To the other 1%, this post is directed squarely at you.  Take a look at the picture below.  Yes, that brown liquid in the toilet is shit juice and, yes, that's one of my best friends attempting to clear it down the drain.  This is disturbing on a few levels.  Here's the backstory...somebody dropped a deuce in the dude's bathroom, couldn't get it to flush, clogged and nearly flooded the toilet, walked out of the bathroom, locked the door behind them, and decided not to give anybody a heads up that they had just turned the bathroom into a marinating Port-O-Potty.  That's a little messed up huh?  So, yeah, I would love to know who orchestrated this fecal masterpiece but given the cowardly way you left your artwork...it is doubtful we will ever know.  HUGE thanks to Austin, Curtis, Nate and Nicki for handling a mess that was not theirs.  And to the dirtbag who did it...you're not welcome at CFS, go find another gym.

 

Posted on 03/28/2013 at 08:46 PM | Permalink | Comments (6)

03/27/2013

WHISKEY AND WHATEVER

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

CFS WOD - Thursday 28MAR2013

SKILL:
15 minutes of Bar Muscle Up work

METCON:
3-6-9-12-15-18-21
Front Squats (M-135#/F-95#)
63-54-45-36-27-18-9
Double Unders

CASH OUT:  30 Calorie Row 


 

Posted on 03/27/2013 at 09:03 PM in BAR MUSCLE UP, DOUBLE UNDER, FRONT SQUAT, ROW |Permalink | Comments (0)

REMINDERS AND ANNOUNCEMENTS

PROGENEX ORDER

Contact Nicki ASAP if you are interested in jumping in and saving a few $$ on the big PROGENEX order.  More info located HERE.


AUSTIN AND WHITNEY'S BBQ SHOWER

We'll be hosting a shower at CFS for Austin and Whitney on Friday (29MAR2013) at 7:30PM.  ALL CFS ATHLETES ARE INVITED.  More info located HERE.


NO OPEN GYM ON SUNDAY

There will be no open gym session on Sunday due to Easter...which means you'll have to get your 13.4 workout in no later than Saturday morning if you plan on doing it at CFS.

 

Posted on 03/27/2013 at 01:50 PM | Permalink | Comments (0)

03/26/2013

TOSSIN' THE EAGLE

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

CFS WOD - Wednesday 27MAR2013

STRENGTH:
5 Heavy Floor Press
10 Box Step Ups (M-20"/F-20")
x5
*Every 2 minutes

METCON:
12 minute AMRAP:
3 Power Snatches (M-135#/F-95#)
5 Handstand Push Ups
7 Box Jumps (M-24"/F-20")
*WOD is immediately followed by 1 minute of MAX EFFORT Pull Ups 


   
   
 
 

Posted on 03/26/2013 at 09:22 PM in BOX JUMPS, FLOOR PRESS, HANDSTAND PUSH UP, POWER SNATCH, STEP UPS | Permalink | Comments (0)

RIVER RUCKUS HOUSE

Leigha has arranged a house in Arden, NC (about 20 minutes from the RIver Ruckus venue) for Team CFS at the River Ruckus.  It will only cost $15 per person for the entire weekend.  Its got full kitchens and baths, 4 twin beds, 2 full beds, 2 couches, and plenty of floor space for an air matress...sleeps about 12.  Leigha will head up on Friday morning and says she will throw together a pretty big meal on Friday night.  Call (407-902-3823) or email (leighapace@yahoo.com) to reserve a spot.  The address is: 
19 Spruce Drive
Arden, NC 29804

 

Posted on 03/26/2013 at 06:48 AM | Permalink | Comments (0)

03/25/2013

DRAGON SLAYER

CFS WOD - Tuesday 26MAR2013

STRENGTH:
3 Shoulder Press @ 75-85% of 1RM
Every 90 seconds
x6 

METCON:
2 Pistols (Right)
2 Pistols (Left)
1 Muscle Up
x30

 

03/24/2013

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, WEDNESDAY, THURSDAY AND FRIDAY THIS WEEK***

 

Posted on 03/24/2013 at 08:11 PM | Permalink | Comments (0)

FREE SHOT OF PATRON

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

CFS WOD - Monday 25MAR2013

OLY WORK:
15 minutes to work up to a HEAVY 1-Rep Power Clean

METCON:
20 Kettlebell Sumo Deadlift High Pulls (M-70#/F-55#)
10 Hang Power Clean to Overhead (M-135#/F-95#)
400m Run
x3 
*WOD is immediately followed by 1 minute of MAX EFFORT Burpees 


 

Posted on 03/24/2013 at 07:50 PM in BURPEES, HANG POWER CLEAN, OLY WORK, SUMO DEADLIFT HIGH PULL | Permalink | Comments (0)

03/21/2013

RUN IT BACK

CFS WOD - Friday 22MAR2013

METCON:
CrossFit Games Open 13.3
12 Minute AMRAP:
150 Wall Balls (M-20# @ 10' / F-14# @ 9')
90 Double Unders
30 Muscle Ups
*Certified Judges and scorecards will be available for athletes participating in the Open.
**All non-CFS athletes are asked to contact Tal prior to showing up for the WOD.
***Complete 13.3 Standards located HERE and HERE.
****Athletes are responsible for entering their score.  Ensure you enter your JUDGE and not your counter in the entry form.

 

Posted on 03/21/2013 at 07:07 PM in 13.3 | Permalink | Comments (0)

MASS PROGENEX ORDER

Nicki is throwing together a mass PROGENEX order for CFS athletes.  PROGENEX has a group discount deal that offers 20% off and free shipping if $1000 worth of product is ordered.  Nicki is looking to do this every 3 months, so when you order go ahead and grab 3 months supply.  This stuff is awesome protein...mixes well, tastes awesome, goes well with coffee/water/milk, low on sugar, great recovery drink, etc.  If you are interested, get your order and money to Nicki via phone (864-809-5811) no later than next Wednesday (27MAR2013).  Prices and packages are located HERE.

 

Posted on 03/21/2013 at 08:43 AM | Permalink | Comments (0)

03/20/2013

MARCH MADNESS NCAA BASKETBALL BRACKET

Zac has set up a CFS March Madness Tournament Challenge on ESPN.com.  The link to the "CrossFit Spartanburg" group is HERE.  The password is "teamcfs".  Its $5 to enter and the winner takes all.  Pick based on your awesome college basketball knowledge skillz, how pretty the uniforms are, or who has the best twitter feed.  You must have a braket filled out online by noon on Thursday (21MAR2013).

 

Posted on 03/20/2013 at 09:56 PM | Permalink | Comments (0)

ZERO DARK THIRTY

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

CFS WOD - Thursday 21MAR2013

OLY WORK:
15 minutes to work up to a HEAVY 1-Rep Push/Split Jerk

METCON:
3 Squat Cleans (M-185#/F-125#)
5 Handstand Push Ups
7 Chest-2-Bar Pull Ups
x5 


 

Posted on 03/20/2013 at 09:53 PM in C-2-B PULL UPS, HANDSTAND PUSH UP, OLY WORK, SQUAT CLEAN | Permalink | Comments (0)

03/19/2013

SUGGESTING QUICK FEET

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

CFS WOD - Wednesday 20MAR2013

STRENGTH/SKILL:
10 minutes
EVEN minutes:  2 HEAVY Tire Flips
ODD minutes:  MAX Muscle Ups
*Score total Muscle Ups completed.

METCON:
BUY IN:  800m Run

15 Overhead Squats (M-95#/F-65#)
15 Double Handed Kettlebell Flip Swings
15 OHS
15 Alternating Flip Swings
15 OHS
15 Single Arm Flip Swings (R)
15 OHS
15 Single Arm Flip Swings (L)

CASH OUT:  800m Run

Double Handed Kettlebell Flip Swing = swing KB with both hands to eye level, KB is flipped in mid air, KB is caught with both hands, repeat.  DROPS DO NOT COUNT.
Alternating Flip Swings = swing KB with one arm to eye level, KB is flipped in mid air, KB is caught with the opposite hand, repeat.  DROPS DO NOT COUNT.
Single Arm Flip Swings = swing KB with one arm to eye level, KB is flipped in mid air, KB is caught with the same hand, repeat.  DROPS DO NOT COUNT.

Quite possibly the worst public speaker in the world, but Jeff Martone is a BEAST when it comes to anything involving a KB.  Most of what we will be doing starts around the 1:50 mark.

 
   
   
   
   
   
   
   
   
  
 

Posted on 03/19/2013 at 08:58 PM in KETTLEBELL FLIP SWINGS, MUSCLE UP, OVERHEAD SQUAT, RUN, TIRE FLIPS | Permalink | Comments (1)

03/18/2013

BRUSH IT UP

CFS WOD - Tuesday 19MAR2013

OLY WORK:
2-Position Squat Snatch (click on the link for a Catalyst Athletics demo video)
@ 75-80% of 1RM Snatch
EMOM
x7
*2-Position Snatch will be from the Hang Position (high) and then from the ground (low).  Advanced athletes with a very developed Squat Snatch will go from the gound (low) and then from the Hang Postion (high).

METCON:
15 minute AMRAP:
5 Deadlifts (M-225#/F-155#)
7 Toes-2-bar
9 Push Ups (Hand Release) 


 

Posted on 03/18/2013 at 08:52 PM in DEADLIFT, OLY WORK, PUSH UPS, TOES-2-BAR | Permalink |Comments (0)

NEW CFS ATHLETES - INDOC CLASS 13-03B

Indoc Class 13-03Bn finished up Sunday afternoon amongst the insanity of a few 13.2 final attempts going down.  Another solid group of athletes added to Team CFS.  Wampole got 'em good and fired up Saturday with an ol' high school "bring it in" close out and then we drew some blood (see bottom left hand corner of pic) on Sunday with box jumps.  March Indoc After Party at Delaney's on Saturday night at 8PM.  If you see a new face before then, introduce yourself and welcome them to the best gym in Spartanburg.

 

Posted on 03/18/2013 at 08:38 PM in NEW ATHLETES | Permalink | Comments (0)

03/17/2013

KRIS KROSS

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

CFS WOD - Monday 18MAR2013
*We are going to step away from the 20 rep Back Squats until after the Open.  If you want to keep on rolling with them on your own, by all means...have at it.   

METCON:
10 Pull Ups
15 Burpees
20 GHD Sit Ups
x4
*20 minute cut off 

STRENGTH:
3 Front Squats @ 80% of 1RM every 90 seconds
x5

 

03/17/2013

TEAM CFS - DAWN IN IRELAND

Dawn did 13.2 at CrossFit Swords in Dublin, Ireland over the weekend.

 

...and 6AM Dave, on his monthly worldwide travels, figured he would show us what 200 km/hr (120 mph) looks like on the Autobahn in Germany.

 

Posted on 03/17/2013 at 07:23 PM in TEAM CFS | Permalink | Comments (3)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, WEDNESDAY AND THURSDAY THIS WEEK.***

 ***THE CROSSFIT GAMES OPEN WOD 13.3 WILL BE HELD AT CFS ON FRIDAY.  NON-CFS ATHLETES ARE WELCOME TO ATTEND AND ARE ASKED TO CONTACT TAL (CROSSFITSPARTANBURG@GMAIL.COM OR 410-271-5910) IN ADVANCE.***

 

Posted on 03/17/2013 at 06:59 PM | Permalink | Comments (0)

03/14/2013

SOUTHERN SMILES

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

CFS WOD - Friday 15MAR2013

METCON:
CrossFit Games Open 13.2
10 Minute AMRAP:
5 Shoulder-2-Overhead (M-115#/F-75#)
10 Deadlifts (M-115#/F-75#)
15 Box Jumps (M-24"/F-20")
*Certified Judges and scorecards will be available for athletes participating in the Open.
**All non-CFS athletes are asked to contact Tal 24 hours prior to showing up for the WOD.
***Complete 13.2 Standards located HERE and HERE.
****Athletes are responsible for entering their score.  Ensure you enter your JUDGE and not your counter in the entry form.

 

Posted on 03/14/2013 at 08:28 PM in 13.2 | Permalink | Comments (0)

03/13/2013

POPE FRANCIS

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

***THE CROSSFIT GAMES OPEN WOD 13.2 WILL BE HELD AT CFS ON FRIDAY...PLAN ACCORDINGLY.  NON-CFS ATHLETES ARE WELCOME TO ATTEND AND ARE ASKED TO CONTACT TAL (CROSSFITSPARTANBURG@GMAIL.COM OR 410-271-5910) IN ADVANCE.***

CFS WOD - Thursday 14MAR2013

SKILL:
MAX Distance Handstand Walk
*Work on athlete progression (Banded Handstand, Wall Handstand, Wall Handstand to Free Standing, Free Standing Handstand, Walking Handstand)
**If performing a Free Standing Handstand, record time.  If performing a Walking Handstand, record distance.  All other athletes work on skill progression.

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT ONE WORLD***
400m Run
21 Kettlebell Swings (M-70#/F-55#)
200m Run (yellow sign and back)
21 KBS
100m Run (end of driveway and back)
21 KBS
200m Run
21 KBS
400m Run 

 

Posted on 03/13/2013 at 07:52 PM in HANDSTAND, KETTLEBELL SWINGS, RUN | Permalink |Comments (1)

03/12/2013

FREAK FLAG OUT

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

***THE CROSSFIT GAMES OPEN WOD 13.2 WILL BE HELD AT CFS ON FRIDAY...PLAN ACCORDINGLY.  NON-CFS ATHLETES ARE WELCOME TO ATTEND AND ARE ASKED TO CONTACT TAL (CROSSFITSPARTANBURG@GMAIL.COM OR 410-271-5910) IN ADVANCE.***

CFS WOD - Wednesday 13MAR2013

METCON:
Partner WOD
20 Minute AMRAP:
100 Shoulder-2-Overhead (M-95#/F-65#)
100 Deadlifts (M-135#/F-95#)
100 Push Ups
100 Double Unders (3 Single Unders = 1 Double Under)
MAX Bear Crawl Laps
*2 athletes per team
**Teams will complete everything in order starting with the Shoulder-2-Overhead.  Once they finish all sets of 100, they will begin the Bear Crawl.  One athlete will Bear Crawl to the end of the mats and back = 1 rep, their partner will then do the same.  They will continue trading reps for the remainder of the 20  minutes.
***Score the total number of Bear Crawl laps completed.

CORE COOLDOWN:
Trainer's Choice 


   

Posted on 03/12/2013 at 09:05 PM in PARTNER WOD | Permalink | Comments (0)

03/11/2013

5 KICKS

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

***THE CROSSFIT GAMES OPEN WOD 13.2 WILL BE HELD AT CFS ON FRIDAY...PLAN ACCORDINGLY.  NON-CFS ATHLETES ARE WELCOME TO ATTEND AND ARE ASKED TO CONTACT TAL (CROSSFITSPARTANBURG@GMAIL.COM OR 410-271-5910) IN ADVANCE.***

CFS WOD - Tuesday 12MAR2013

OLY WORK:
2-Position Squat Clean + Jerk
@ 80% of 1RM Clean & Jerk
EMOM
x7
*2-Position Snatch will be from the Hang Position (high) and then from the ground (low).  Advanced athletes with a very developed Squat Clean will go from the gound (low) and then from the Hang Postion (high).

METCON:
1 minute of MAX Muscle Ups
- REST 1 minute -
400m Run
10 Power Cleans (M-135#/F-95#)
10 Handstand Push Ups
x3
- REST 1 minute -
1 minute of MAX Muscle Ups
*Record all 3 scores
**Athletes that are still progressing on Muscle Ups will go 30 seconds of MAX Pull Ups and 30 seconds of MAX Ring Dips 


   
   
   
 

Posted on 03/11/2013 at 08:51 PM in HANDSTAND PUSH UP, MUSCLE UP, OLY WORK, POWER CLEAN, RUN | Permalink | Comments (0)

03/10/2013

GRAN TORINO

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

CFS WOD - Monday 11MAR2013

STRENGTH:
20 Back Squats
*Add 5# to the load used last Tuesday
**This is an unbroken set

METCON:
15 minute AMRAP:
10 Chest-2-Bar Pull Ups
10 Box Jumps (M-30"/F-24")
10 Double Squat Wall Balls (M-20#/F-14#)


   
   
   
   
  

Posted on 03/10/2013 at 09:50 PM in BACK SQUAT, BOX JUMPS, C-2-B PULL UPS, DOUBLE SQUAT WALL BALL | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERYDAY THIS WEEK***

 

Posted on 03/10/2013 at 09:45 PM | Permalink | Comments (0)

03/08/2013

SMILEY FACE

***REMINDER:  MARCH MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

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

CFS WOD - Friday 8MAR2013

METCON:
CrossFit Games Open 13.1
17 Minute AMRAP:
40 Burpees
30 Snatches (M-75#/F-45#)
30 Burpees
30 Snatches (M-135#/F-75#)
20 Burpees
30 Snatches (M-165#/F-100#)
10 Burpees
AMRAP Snatches (M-210#/F-120#)
*Certified Judges and scorecards will be available for athletes participating in the Open.
**All non-CFS athletes are asked to contact Tal 24 hours prior to showing up for the WOD.
***Complete 13.1 Standards located HERE and HERE.
****Athletes are responsible for entering their score.  Ensure you enter your JUDGE and not your counter in the entry form. 

 
 

Posted on 03/08/2013 at 09:47 AM in 13.1 | Permalink | Comments (0)

03/07/2013

TEAM CFS - CHRIS B AT CROSSFIT 356 (MALTA) AND MOOKIE'S TGU PR

Chris B has been in Europe the past 2 weeks on business.  He was able to stop in a CrossFit 356 in Malta to get a workout in this week.  Donda shared this picture and noted that Chris B is the only athlete sweating in the picture...he attributed that to good German beer over the last week or so.  Keep doing work over there Chris and we'll see you in a few days.

 

Mookie, our remote CFS athlete and Catholic Priest in training, nailed a PR (115#) on his Turkish Get Up this week.  Keep training hard out there Mook!

 

03/06/2013

GET CRAZY

***REMINDER:  MARCH MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Thursday 7MAR2013

STREGNTH:
3 Push Press
x5
EMOM
*Athletes should pick a heavy but manageable load(s)

METCON:
40 Double Unders
30 AbMat Sit Ups
20 Pistols (Alternating)
x4
*Rest 2 minutes between rounds


   
   

Posted on 03/06/2013 at 09:43 PM in DOUBLE UNDER, PISTOL, PUSH PRESS, SIT UPS | Permalink |Comments (0)

REGISTRATION FOR THE OPEN IS STILL AVAILABLE

For those CFS Athletes who have not signed up for the Open, registration is still available.  If you are planning on participating...and you should...we need to get you registered for Team CFS before Sunday.  SIGN UP HERE.

For those CFS Athletes who have signed up for the Open, take a gander at the list of athletes below and lets get more of our athletes to join Team CFS for the Open.  Unconventional methods, GITMO style, and truth chair techniques are authorized. 

 

Posted on 03/06/2013 at 09:42 PM | Permalink | Comments (1)

PRETENTIOUS MUCH

***REMINDER:  MARCH MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

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

CFS WOD - Wednesday 6MAR2013

SKILL:
MAX L-Sit Hold

METCON:
@ 00:00
10 Deadlifts (M-275#/F-185#)
10 Handstand Push Ups
x3 

@ 10:00
8 Power Cleans (M-185#/F-135#)
8 Hand Release Burpees
x3 

@ 20:00
6 Power Snatches (M-155#/F-105#)
6 Muscle Ups
x3
*Score all 3 rounds
**Complete each round as fast as possible and use the remaining time for recovery

 

Posted on 03/06/2013 at 09:40 PM in BURPEES, DEADLIFT, HANDSTAND PUSH UP, L-SIT, MUSCLE UP, POWER CLEAN, POWER SNATCH | Permalink | Comments (0)

03/05/2013

LIGHT THE CANDLE

***REMINDER:  MARCH MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

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

CFS WOD - Tuesday 5MAR2013

STRENGTH:
20 Back Squats
*Add 5# to the load used last Friday
**This is an unbroken set

METCON:
400m Run
10 Thrusters (M-155#/F-105#)
10 Chest-2-Bar Pull Ups
x3 


   
   
   
 
 

Posted on 03/05/2013 at 10:39 PM in BACK SQUAT, C-2-B PULL UPS, RUN, THRUSTER | Permalink |Comments (0) | TrackBack (0)

03/04/2013

SILLY STRING

***REMINDER:  MARCH MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Monday 4MAR2013

OLY WORK:
2 Hang Squat Cleans @ 70-80% of 1RM
x5
EMOM

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
50 Calorie Row
30 bumper Burpees
M-15/F-9 Muscle Ups (or 30 Ring Dips)
50 Kettlebell Swings (M-70#/F-55#) 

 

Posted on 03/04/2013 at 07:18 PM in BURPEES, CF HOUSTON, KETTLEBELL SWINGS, MUSCLE UP, OLY WORK, ROW | Permalink | Comments (1) | TrackBack (0)

03/03/2013

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON TUESDAY, WEDNESDAY AND FRIDAY***

***THERE WILL NOT BE A 7AM CLASS ON FRIDAY***

 

Posted on 03/03/2013 at 08:49 PM | Permalink | Comments (0) | TrackBack (0)

NEW CFS ATHLETES - INDOC CLASS 13-03

CFS Indoc Class 13-03 finished up their weekend session today and will be rolling into the regular classes this week.  Join me in welcoming them to the best gym in Spartanburg.

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