© 2019 CrossFit Spartanburg

APRIL 2013

April 1, 2013

04/30/2013

PONY BOY

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

***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY.  MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY).  THANKS!***

CFS WOD - Wednesday 1MAY2013

STRENGTH TEST:
20 minutes to establish a 3RM Thruster

METCON:
"DEATH BY SQUAT CLEANS"
M-135#/F-95#
*With a running clock perform 1 Squat Clean the 1st minute, 2 Squat Cleans the 2nd minute, 3 Squat Cleans the 3rd minute, etc...
**Continue until the athlete is unable to complete the required amount of reps in the allotted minute. 


   
  

Posted on 04/30/2013 at 09:49 PM in SQUAT CLEAN, THRUSTER | Permalink | Comments (3)

04/29/2013

APPLE JACKS

CFS WOD - Tuesday 30APR2013

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:
14 Handstand Push Ups
44 Double Unders
400m Run
x3 

 

Posted on 04/29/2013 at 09:19 PM in DOUBLE UNDER, HANDSTAND PUSH UP, OLY WORK, RUN |Permalink | Comments (0)

04/28/2013

ROCK-N-ROLL AIN'T NOISE POLLUTION

CFS WOD - Monday 29APR2013

STRENGTH:
2 Back Squats @ 85-90% 
x5
*EMOM

METCON:
With a 9 minute running clock perform the following AMRAPs:
5 minute AMRAP:
10 Wall Balls (M-20#/F-14#)
10 Push Ups
3 minute AMRAP:
15 Kettlebell Swings (M-70#/F-55#)
15 Pull Ups
1 minute AMRAP:
Burpees
*Score total reps completed


   
  

Posted on 04/28/2013 at 08:38 PM in BACK SQUAT, BURPEES, KETTLEBELL SWINGS, PULL UPS, PUSH UPS, WALL BALL | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 04/28/2013 at 08:36 PM | Permalink | Comments (0)

04/25/2013

CUSS AND DRINK BEER

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

CFS WOD - Friday 26APR2013

OLY WORK:
5 Overhead Squats @ 80-90% of 1RM Snatch
x5
*Every 2 minutes

METCON:
PARTNER WOD
400m Run (both athletes, same time)
100 Wall Balls
400m Run
100 Push Press (M-95#/F-65#)
400m Run
100 Partner Sit Up Tosses (12')
400m Run
*2 athletes per team
**Only 1 athlete working at a time with the exception of the runs. Team will not start on the non-running movement until both athletes have completed the run.
***Partner Sit Up Tosses will be performed with 12 ft (2 mats) between the partners. Ball must travel the entire distance in the air and can't be dropped.  

 

Posted on 04/25/2013 at 09:51 PM in OVERHEAD SQUAT, PARTNER WOD | Permalink | Comments (0)

04/24/2013

DOGWOOD TREES

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

CFS WOD - Thursday 25APR2013

METCON:
"THE CHIEF"
3 minute AMRAP:
3 Power Cleans (M-135#/F-95#)
6 Push Ups
9 Air Squats
1 MINUTE REST
x5
*Score totals rounds completed.
**Use rolling rounds (EXAMPLE:  Athlete completes 4 rounds + 2 Power Cleans on the 3 minute session, they will start the next 3 minute session where they left off...on the 3rd Power Clean).

COOLDOWN:
150 Double Unders (FOR TIME) 


   
  
 

Posted on 04/24/2013 at 08:54 PM in "THE CHIEF", DOUBLE UNDER | Permalink | Comments (0)

04/23/2013

METHAMPHETAMINE

***THERE WILL NOT BE A 7AM OR 8AM CLASS THIS MORNING (WEDNESDAY).  SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

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

CFS WOD - Wednesday 24APR2013

OLY WORK:
3 Push Jerks (no split) @ 60-70% of 1RM Jerk (split/power/push)
x5
*Every 90 seconds

METCON:
500m Row
25 Burpees
5 Rope Climbs 


 

Posted on 04/23/2013 at 08:48 PM in BURPEES, PUSH JERK, ROPE CLIMBS, ROW | Permalink |Comments (0)

04/22/2013

CALLED IT

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

CFS WOD - Tuesday 23APR2013

METCON:
"BADGER"
30 Squat Cleans (M-95#/F-65#)
30 Pull Ups
800m Run
x3 


  
  

Posted on 04/22/2013 at 08:47 PM in "BADGER" | Permalink | Comments (4)

04/21/2013

NO HORSES

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

CFS WOD - Monday 22APR2013

STRENGTH:
3 Deadlifts @ 70-80% of 1RM
x5
*Every minute on the minute

METCON:
21-15-9
Turkish Get Ups
Toes-2-Bar
Kettlebell Swings
Sit Ups
Push Ups 

  
   
 
 

Posted on 04/21/2013 at 08:13 PM in DEADLIFT, KETTLEBELL SWINGS, PUSH UPS, SIT UPS, TOES-2-BAR, TURKISH GET-UP | Permalink | Comments (2)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAY THIS WEEK***

 

04/19/2013

JILLIAN PAIGE POTTER

Jon and Carrie Potter done made a baby!  Jillian Paige Potter showed up yesterday morning weighing in at 9 lbs. 6 oz.  Momma and baby are good to go.  Congratulations to Jon and Carrie and welcome to little Jillian to Team CFS and Team TRCF!

 

Posted on 04/19/2013 at 06:52 AM in NEW ATHLETES | Permalink | Comments (5)

04/18/2013

URANUS

***IF YOU ARE PLANNING ON ATTENDING THE DONNIE "BIG D" THOMPSON SEMINAR, PLEASE PAY THE BUCKET NO LATER THAN FRIDAY AFTERNOON.**

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

CFS WOD - Friday 19APR2013

METCON:
400m Run
10 Back Squats (M-225#/F-155#)
20 Pull Ups
x3

COOLDOWN:
Sledge Hammer Tabata (20:10 x 8)
Pick up something stupid heavy and go for a 200m walk


   
   
     
 

Posted on 04/18/2013 at 09:05 PM in BACK SQUAT, PULL UPS, RUN | Permalink | Comments (0)

04/17/2013

CARAMEL MACCHIATO

CFS WOD - Thursday 18APR2013

METCON:
15 Handstand Push Ups
30 Burpees
45 Squat Snatches (M-115#/F-75#)
30 Burpees
15 Handstand Push Ups

CORE COOLDOWN:
Trainer's Choice 


 

Posted on 04/17/2013 at 07:44 PM in BURPEES, HANDSTAND PUSH UP, SNATCH | Permalink |Comments (0)

04/16/2013

DONNIE THOMPSON UPPER BODY STRENGTH, MOBILITY, RECOVERY SEMINAR

CrossFit Spartanburg will be welcoming Donnie Thompson (bio HERE and HERE) for a 4-hour seminar on Sunday 21APR2013.  "Big D" posts Back Squat numbers over 1000# plus, Deadlift numbers over 800# plus, and has thrown up 900# plus on the Bench Press.  He is also a world renowned physical therapist, has played in the NFL, was in the movie "The Program", trained with Louie Simmons from Westside Barbell, and is a can probably change a car tire without a jack.  Nicki attended his seminar down at CrossFit 864 and RAVES about it.  At this seminar, Big D will be showing you methods for gaining massive upper body strength as well as mobility/recovery techniques.  The cost will be $50 and could decrease depending on number of participants.  Contact Tal ASAP if you are interested.  Athletes/Coaches will need to be signed up no later than Wednesday 17APR2013.  On a side note, I don't usually agree to hosting seminars because I'm extremely skeptical about some of the stuff out there and refuse to let the BS in to exploit my athletes...this dude is legit, hence the seminar at CFS.  Well worth the money, sign up or Big D will leave your ride on blocks...without a jack.

 

Posted on 04/16/2013 at 09:36 PM | Permalink | Comments (1)

POP GOES THE WEASEL

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

CFS WOD - Wednesday 17APR2013

OLY WORK:
2 Hang Power Cleans (HEAVY)
10 Wall Balls
x10
*Every 2 minutes
**HPCs should be heavy, but manageable...no wide feet or ugly catches.

METCON:
4 Muscle Ups
8 Kettlebll Swings
10 Kettlebell Snatches (R)
10 Kettlebell Snatches (L)
12 Toes-2-Bar
x3
*15 minute cut off 


   
   
 

Posted on 04/16/2013 at 09:36 PM in HANG POWER CLEAN, KETTLEBELL SNATCH, KETTLEBELL SWINGS, MUSCLE UP, TOES-2-BAR, WALL BALL | Permalink | Comments (2)

04/15/2013

APRIL INDOC CLASS AFTER PARTY AT DELANEY'S

The After Party for Indoc Class 13-04 will be held at Delaney's in downtown Spartanburg on Saturday (20APR2013) at 6:30PM.  The party room in the back has been reserved.  Come on out, order up a delicious Irish Whiskey Steak, grab a tasty beverage of your choice and welcome our newest athletes to Team CFS.

 

Posted on 04/15/2013 at 06:55 PM | Permalink | Comments (0)

$200 AND A VCR

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

CFS WOD - Tuesday 16APR2013

SKILL:
20 minutes of Rope Climb or Muscle Up work
*If you have Rope Climbs down solid, work on Muscle Up progression
**If you have Muscle Ups down solid, do 20 Muscle Ups for time

METCON:
10 minute AMRAP:
7 Deadlifts (M-275#/F-185#)
12 Ring Dips
20 Air Squats 

 

Posted on 04/15/2013 at 06:42 PM in AIR SQUAT, DEADLIFT, MUSCLE UP, RING DIP, ROPE CLIMBS |Permalink | Comments (0)

04/14/2013

NO HEELS

***THERE WILL NOT BE A 7AM OR 8AM CLASS THIS MORNING (MONDAY)***

CFS WOD - Monday 15APR2013

TEST:
20 minutes to establish MAX HEIGHT Box Jump
*Athlete must start from a standing position (no running or drop stepping).
**Athlete must stand up and show control at the top.

METCON:
(M-115#/F-75#)
10 Shoulder Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats

Watch the heavy hitters go at it. 

 

Posted on 04/14/2013 at 09:03 PM in BACK SQUAT, BOX JUMPS, FRONT SQUAT, OVERHEAD SQUAT, PUSH JERK, PUSH PRESS, SHOULDER PRESS | Permalink | Comments (1)

SCHEDULE AND NOONERS FOR THE WEEK

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

***THERE WILL NOT BE A 7AM OR 8AM CLASS ON MONDAY MORNING***

 

Posted on 04/14/2013 at 08:59 PM | Permalink | Comments (0)

NEW CFS ATHLETES - INDOC CLASS 13-04

Spring is here, its warming up, flowers are blooming, spaghetti straps have been sighted, baby birds are about to start chirping AND we have a brand spanking new group of CFS Athletes joining Team CFS.  11 new athletes finished up the weekend Indoc Program this afternoon.  We had beards, twins, military, awesome tattoos, another Hoke, and sassy ladies.  There was a guest coaching apperance from Joel during the oly session and Cayce Wampole got lost demo-ing a 400m run.  We'll be having the traditional Indoc After Part at Delaney's 6:30PM Saturday night.  Please join me in welcoming our 11 newest athletes to the best gym in Spartanburg.

 

04/14/2013

TEAM CFS - BATTLE OF THE BEASTS AND JUSTIN L CONTINUES TO RACK UP FREQUENT FLYER MILES

3 of our big body athletes (Josh V, Chris W and Allen) headed down to CrossFit Easley for the 1st annual Battle of the Beasts Strongman Competition.  It was a "CrossFit" style event meshed with a Strongman event...meaning the weights got a little cray cray and the movements were a little non-traditional...big tire flips, axle lifts, yoke carries, stones, etc.  Big Josh brought home another WIN for Team CFS!  The Wheatley boys crushed it as well with Chris V barely missing the podium with a 4th place finish and big brother Allen right behind him in 5th.  Continue waging the war against skinny jeans...awesome job fellas!

 

 Josh V - 1st Place Overall Men's Rx
  
    

Chris W - 4th Place Overall Men's Rx
 

Allen - 5th Place Overall Men's Rx
 
   

Justin L is traveling yet again...this time its in Uvalde, TX with Big Oak CrossFit and Shotgun CrossFit.
 

Posted on 04/14/2013 at 09:34 AM in TEAM CFS | Permalink | Comments (0)

04/13/2013

2013 CROSSFIT GAMES OPEN SUMMARY

The 2013 CrossFit Games Open closed out a week ago today.  We've got a team qualified for the Regionals, Josh M could slide in if a few athletes sitting in front of him decline the invite or decide to go team, Marty finished up 9 spots shy of qualifying for the CrossFit Games, and we had numerous PRs and unexpected scores.  Team CFS represented...from incredible scores posted by our top athletes to watching Brandy and Hilary Clean & Jerk 95# for the first time during 13.4.  Couldn't be more proud of our athletes and coaches.  ...and this is what happens when you have time on your hands and internet access.

 

TEAM CFS RESULTS:
#1 RANKED GYM IN THE STATE OF SOUTH CAROLINA
1 of only 2 gyms to qualify for Regionals from South Carolina
17th ranked gym in the SouthEast

INDIVIDUAL WORLD RESULTS:
29th Ranked Female Athlete in the 40-44 Division in the WORLD (Marty) 

INDIVIDUAL REGIONAL (SC, NC, FL, AL, GA) RESULTS:
2 of the Top 100 Male Athletes in the SouthEast (Josh M and AJ)
4 of the Top 150 Male Athletes in the SouthEast (Brett and Scott)
2 of the Top 150 Female Athletes in the SouthEast (Marty and Cayce)

INDIVIDUAL STATE RESULTS:
#1 RANKED FEMALE ATHLETE IN THE STATE OF SOUTH CAROLINA (Marty)
 8th Ranked Female in South Carolina (Cayce)
3 of the Top 50 Female Athletes in South Carolina (Marty, Cayce and Nicki)
6 of the Top 100 Female Athletes in South Carolina (Buggy, Becky and Stacie H)
 3rd Ranked Male in South Carolina (Josh M)
5th Ranked Male in the South Carolina (AJ)
11th and 12th Ranked Males in South Carolina (Brett and Scott)
8 of the Top 50 Males in South Carolina (Josh M, AJ, Brett, Scott, Austin, Tal, Zac, Zo)
9 of the Top 100 Males in South Carolina (Curtis) 
25th Ranked Male Athlete in South Carolina in the 45-49 Division (Mark F)
9th Ranked Male Athlete in South Carolina in the 40-44 Division (Glenn)
2 of the Top 50 Males in South Carolina in the 40-44 Division (Glenn and Mike R) 
19th Ranked Female Athlete in South Carolina in the 40-44 Division (Leigha)
Top 2 Female Athletes 30+ in SC (Marty and Cayce)

Posted on 04/13/2013 at 02:41 PM | Permalink | Comments (0) | TrackBack (0)

TEAM CFS IS HEADED TO THE 2013 SOUTHEAST REGIONALS

CrossFit Spartanburg has qualified to compete in the 2013 CrossFit Games SouthEast Regionals down in West Palm Beach, FL.  The Regional competition will be held 17-19MAY2013 (details located HERE).  The athletes representing Team CFS will be:

Women:  Marty Raines - Cayce Wampole - Nicki Cantrell
Men:  Aaron Johnson - Scott Zimmerman - Brett Lukas
Alternates:  Tal and Becky McD

***If you are interested in staying in a beach house for the weekend, contact Tal and confirm no later than Friday (19APR2013).***

 

Posted on 04/13/2013 at 01:23 PM in TEAM CFS | Permalink | Comments (0)

04/11/2013

SWIMMING GLASSES

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

***THERE WILL NOT BE A 7AM CLASS THIS MORNING***

CFS WOD - Friday 12APR2013

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT ONE WORLD***
"TIME TRIALS"
Complete each of the following for time:
400m Run
500m Row
100 Pull Ups
100 Push Ups
100 Abmat Sit Ups
*Athletes have the hour to complete the above tasks.
**Athletes can do the tasks in whatever order they choose and rest for however long they choose, but the tasks must be completed in the hour time frame.

 

Posted on 04/11/2013 at 09:40 PM in PULL UPS, PUSH UPS, ROW, RUN, SIT UPS | Permalink |Comments (0)

04/10/2013

KIRBY - 216

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

CFS WOD - Thursday 11APR2013

METCON:
"KIRBY - 216"
BUY IN:  800m Run

4 Power Cleans (M-155#/F-105#)
9 Toes-2-Bar
14 Box Jumps (M-24"/F-20")
x8

CASH OUT:  800m Run 


This workout is dedicated to the toughest athlete in the history of CFS...Kirby Faith Bradley.  She was born on 10APR2012 and shined her awesomeness for 216 days.  Rock your 5% or 86400 shirts tomorrow and lets celebrate the life of this beautiful little athlete.  A special dedication ceremony will be held behind the gym following the 5PM class.  Everybody is invited to attend...no sad faces, its a special birthday celebration.


   
   
   
   
   
 
 

Posted on 04/10/2013 at 08:34 PM in "KIRBY - 216" | Permalink | Comments (1)

ART AND OYSTERS

Arts & Oysters is a Glenn Springs Academy (Spartanburg Boys Home) April tradition where supporters bid on the fantastic paintings, photographs and pottery (all donated specifically for the event).  There will be bidding open for Adirondack chair and tables made by the boys on campus as well.  More importantly, we'll be getting down to live music and enjoying the food and drink. Roasted oysters and chili will be on hand in addition to beer, wine, and non-alcoholic beverages. CFS has been invited to join in the festivities this year by Josh P and Dave M.  The event will go down on Friday April 26, 2013 at the Cleveland Park Event Center. The event is from 7PM-10PM and will be featuring live music by Pozitive Traxion. Tickets are $45.00 in advance and $50.00 at the door and include entertainment, food, beer, wine, and non-alcoholic beverages.  Contact Dave M (864-497-9019 or moored@students.charlottelaw.edu) or Josh P (864-580-3246 or purser12@hotmail.com) for more info and purchasing tickets.

 

Posted on 04/10/2013 at 07:47 PM | Permalink | Comments (0)

TEAM CFS - RIVER RUCKUS

Team CFS headed up to Asheville, NC this weekend to compete in the River Ruckus.  We had 5 individuals compete on Saturday...Marty, Josh M, Tanner, Leigha, and Mark Ford (TRCF).  And 3 teams competing on Sunday...CrossFit Spartanburg (Zac, Brett, Scott and Tal), Team CAGE (Gary M, Chris W, Erin W and Ashley H) and CFS Pistols (Megan B, Alexa, Kat and Maggie).  All of our individuals made it to the championship WOD and we wound up with 3 podium finishes.  All of our teams finished in the top 10 of their divisions with one 1st place finish.  Another solid outing for Team CFS and, as always, good times.  HUGE thanks to all of the support crew who showed up and raised a little hell from the cheap seats!

Team CFS on Saturday

Josh M - 1st Place Overall Men's Rx

Marty - 2nd Place Overall Women's Rx

Leigha - 2nd Place Overall Women's Masters Division
 

Mark Ford (Tyger River CrossFit) - 4th Place Overall Men's Scaled Division
 

Tanner - Top 10 Finish Female's Scaled Division
*15 years old, 1st CrossFit competition

Team CrossFit Spartanburg - 1st Place Overall Rx

Team CFS Pistols - 9th Place Overall Scaled Division
 

Team CAGE - 10th Place Overall Scaled Division
 

Posted on 04/10/2013 at 03:26 PM in TEAM CFS | Permalink | Comments (0)

04/09/2013

CALIBRATION

CFS WOD - Wednesday 10APR2013

STRENGTH:
5 Thrusters (HEAVY)
10 Kettlebell Swings (HEAVY)
x10
Every 2 minutes
*Thrusters and KBS should be unbroken sets

METCON:
10 Wall Balls (M-20#/F-14#)
20 Double Unders
x5
*METCON starts at the 20:00 mark immediately following the strength session 


 

Posted on 04/09/2013 at 07:41 PM in DOUBLE UNDER, KETTLEBELL SWINGS, THRUSTER, WALL BALL | Permalink | Comments (2)

04/08/2013

DISGUSTING ABSCESS JUICE

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

CFS WOD - Tuesday 9APR2013

METCON:
BUY IN:  1000m Row

20-15-10-5
Toes-2-Bar
Burpees

CASH OUT:  400m Run
*1 minute AMRAP Box Jumps (M-24"/F-20") immediately following the METCON

CORE COOLDOWN:
Trainer's Choice 

 
 

Posted on 04/08/2013 at 07:51 PM in BURPEES, ROW, RUN, TOES-2-BAR | Permalink | Comments (1)

SPECIAL EVENT ANNOUNCEMENT FOR THURSDAY

We will be celebrating the life and 1st birthday of our baby Kirby on Thursday (11APR2013) at CFS immediately following the 5PM class.  There will be a special WOD that day as well as a ceremony after the 5PM class to remember and honor the toughest athlete in the history of CrossFit Spartanburg.  A Cherry Blossom Tree will be planted behind the gym in remembrance of Kirby.  Everybody is welcomed to attend.

 

 

04/08/2013

TEAM CFS - JUSTIN L IN PARIS AND THE PALMERS GET HITCHED IN MEXICO

Justin L is on another excursion to far and distant lands and, as always, he finds a CrossFit gym to get one in at.  This month...Paris.

 

...and the Palmer's got hitched down in Mexico this weekend.  The Team CFS crew still managed to get 13.5 in at CrossFit Impetus.

 

Posted on 04/08/2013 at 07:24 PM in TEAM CFS | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 04/08/2013 at 03:33 PM | Permalink | Comments (0)

04/07/2013

TOMBSTONE TEA

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

CFS WOD - Monday 8APR2013

OLY WORK:
1 Squat Clean
1 Squat Clean + Jerk
@ HEAVY
x6
Every 2 minutes

METCON:
15-12-9-6-3
Front Squats (M-155#/F-105#)
Handstand Push Ups
Chest-2-Bar Pull Ups 

Blake C pulling a 55# deadlift.

   
 

Posted on 04/07/2013 at 08:28 PM | Permalink | Comments (0)

04/05/2013

RIVER RUCKUS EVENT INFO

Team CFS has 13 athletes (4 on Saturday and 9 on Sunday) competing this weekend at River Ruckus up in Asheville, NC.  We're supposed to have beautiful weather this weekend and its only about an hour from the 'Burg.  The Team CFS cheering section is already looking strong and as always...the more the merrier.  If you don't have anything going on this weekend and need something to get into, head on up to Asheville and join the crew.  The address is 151 W. Haywood St. Asheville, NC 28801.  Josh M will kick things off on Saturday at 9:12AM and they'll go up until about 3PM.  Same deal Sunday.

 

Posted on 04/05/2013 at 09:55 PM | Permalink | Comments (0)

WEEKEND SCHEDULE

***THERE WILL NOT BE AN OPEN GYM SESSION ON SATURDAY MORNING.  If you need/want to record a score for 13.5, head over to Tyger River CrossFit.***

***THE SUNDAY OPEN GYM SESSION WILL GO AS SCHEDULED.***

 

Posted on 04/05/2013 at 01:36 PM | Permalink | Comments (0)

04/04/2013

BAD PASSING LEAGUE

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

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

***THIS WILL BE THE LAST MONTH FOR CARDS...WE'LL BE GOING TO A SOFTWARE SYSTEM STARTING IN MAY.  IN PREPARATION, PLEASE WRITE YOUR EMAIL ADDRESS AND PHONE NUMBER ON YOUR APRIL CARD.***

CFS WOD - Friday 5APR2013

METCON:
CrossFit Games Open 13.5
4 minute AMRAP:
15 Thrusters (M-100#/F-65#)
15 Chest-2-Bar Pull Ups
*If 90 reps are completed in under 4 minutes, time extends to 8 minutes
**If 180 reps are completed in under 8 minutes, time extends to 12 minutes
***If 270 reps are completed in under 12 minutes, time extends to 16 minutes 

*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 13.5 Standards located HERE, 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 04/04/2013 at 09:42 PM in 13.5 | Permalink | Comments (0)

04/03/2013

SUDZEE

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

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

***THIS WILL BE THE LAST MONTH FOR CARDS...WE'LL BE GOING TO A SOFTWARE SYSTEM STARTING IN MAY.  IN PREPARATION, PLEASE WRITE YOUR EMAIL ADDRESS AND PHONE NUMBER ON YOUR APRIL CARD.***

CFS WOD - Thursday 4APR2013

STRENGTH:
3 Push Press @ 60% of 1RM Jerk
x5
Every 90 seconds 

METCON:
11 Turkish Get Ups (Right)
21 Kettlebell Swings
11 Kettlebell Thrusters (Left)
21 Kettlebell Swings
11 Kettlebell Thrusters (Right)
21 Kettlebell Swings
11 Turkish Get Ups (Left) 


   
 

Posted on 04/03/2013 at 06:12 PM | Permalink | Comments (0)

04/02/2013

ABSOLUTELY NOT

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

***THIS WILL BE THE LAST MONTH FOR CARDS...WE'LL BE GOING TO A SOFTWARE SYSTEM STARTING IN MAY.  IN PREPARATION, PLEASE WRITE YOUR EMAIL ADDRESS AND PHONE NUMBER ON YOUR APRIL CARD.***

CFS WOD - Wednesday 3APR2013

METCON:
10 Power Cleans (M-135#/F-95#)
250m Row
1 minute REST
10 Power Cleans
500m Row
1 minute REST
10 Power Cleans
1000m Row
1 minute REST
10 Power Cleans
500m Row
1 minute REST
10 Power Cleans
250m Row

CORE COOLDOWN:
Trainer's Choice 


   
 

Posted on 04/02/2013 at 07:57 PM in POWER CLEAN, ROW | Permalink | Comments (0)

04/01/2013

RAGNAR

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

***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 - Tuesday 2APR2013

OYL WORK:
2 Snatch Balances @ 70% EMOM
x6
(VIDEO DEMO FROM CATALYST ATHLETICS - SNATCH BALANCE)

METCON:
RIVER RUCKUS WOD #3
6 minute AMRAP:
800m Run
MAX Rep Overhead Squats (M-115#/F-75#)
*Score total number of Overhead Squats completed

COOLDOWN:
Sledge Hammer Tabata (20:10 x 8)


   
   

Posted on 04/01/2013 at 08:52 PM in OLY WORK, OVERHEAD SQUAT, RUN, SLEDGEHAMMER |Permalink | Comments (0)

A NOTE FROM THE PALMERS

To our CFS Family,

Whitney and I would like to thank each and every one of you for being such wonderful friends to us as we get to the proverbial 3-2-1 Go of our married life.  Neither of us come from incredibly large families, and the relationships we've built at the gym we consider nothing short of an extension of family.  We want to extend a special shout out to those who threw us the awesome Shower/Cornhole party this past Friday.  Hannah J., Tori, Stacey, Nicki, Alisha, Ashley B., and Leigha did a wonderful job and we are immensely grateful for the effort you guys put into making the night and this fun time in our lives so very special.

To all who attended and those who were there in spirit we thank you too!  We consider ourselves remarkably blessed to have such amazing friends.  You guys are the best!  We love you all!

Insert Mushy/Sensitive/Tear Jerking Salutation Here,

Mr. and Mrs. Palmer (whoop whoop)

The end.

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