JUNE 2013
06/30/2013
SCHEDULE AND NOONERS FOR THE WEEK
THE SCHEDULE WILL BE AS FOLLOWS THIS WEEK:
MONDAY - REGULAR SCHEDULE WITH A NOONER TUESDAY - REGULAR SCHEDULE WITH A NOONER WEDNESDAY - REGULAR SCHEDULE WITH A NOONER THURSDAY - OPEN GYM 8-11AM FRIDAY - 5AM, 6AM, 7AM, 8AM AND A NOONER (NO AFTERNOON CLASSES) SATURDAY - 10-12PM (INDOC CLASS 8-10AM) SUNDAY - 4-5PM (INDOC CLASS 2-4PM)
Posted on 06/30/2013 at 05:53 PM | Permalink | Comments (0)
CLOYD RIVERS
***THERE WILL BE A NOONER TODAY (MONDAY)***
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT WEDNESDAY). UPDATED "PRICES/PACKAGES/DISCOUNTS" LOCATED HERE AND THE CARD SYSTEM IS STILL IN EFFECT SO PLEASE MAKE A NEW ONE. THANKS!***
CFS WOD - Monday 1JUL2013
OLY TEST: 25 minutes to establish a 1RM Clean & Jerk
METCON: 21 Deadlifts (M-135#/F-95#) 15 Pull Ups 9 Thrusters (M-135#/F-95#) x3
Posted on 06/30/2013 at 08:37 AM in CLEAN AND JERK, DEADLIFT, PULL UPS, THRUSTER |Permalink | Comments (0)
06/27/2013
PAPAS AND BEER
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 28JUN2013
STRENGTH: 10 Lunges (5 each leg) @ 35-45% of 1RM Back Squat x4 *Every 2 minutes on the minute
METCON: 21-15-9 (R) Kettlebell Snatches (M-55#/F-35#) (L) Kettlebell Snatches Pull Ups
Posted on 06/27/2013 at 10:50 PM in KETTLEBELL SNATCH, LUNGE WALK, PULL UPS | Permalink |Comments (0)
06/26/2013
GATA
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 27JUN2013
METCON: "FIGHT GONE BAD" Wall Balls (M-20#/F-14#) Box Jumps (M-24"/F-20") Push Press (M-75#/F-55#) Sumo Deadlift High Pull (M-75#/F-55#) Calorie Row *With a running clock, spend exactly 1 minute at each station completing as many reps as possible. **After the last station/minute, REST for exactly one minute. ***Complete 3 total rounds. ****Score total reps completed.
Posted on 06/26/2013 at 05:13 PM in "FIGHT GONE BAD" | Permalink | Comments (0)
06/25/2013
HOUSE OF THE RISING SUN
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 26JUN2013
OLY WORK: 1 Low Hang Squat Snatch 1 Overhead Squat x6 *@ 65-75% of 1RM Snatch (add at least 5# to the load used last week) **EMOM
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT MAYHEM*** 7 Overhead Squats (M-135#/F-95#) 14 Toes-2-Bar x7
Posted on 06/25/2013 at 07:51 PM in OLY WORK, OVERHEAD SQUAT, TOES-2-BAR | Permalink |Comments (0)
06/24/2013
WATCH THE CHEST
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Tuesday 25JUN2013
SKILL: 15 minutes of Gymnastic Skill Work (Athletes Choice) Rope Climbs, Pistols, Muscle Ups, Handstands, HSPUs, Pull Ups, RIng Dips, etc.
METCON: "NATE" 20 minute AMRAP: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (M-70#/F-55#) *COMPARE PAST SCORES HERE
Posted on 06/24/2013 at 09:47 PM in "NATE" | Permalink | Comments (0)
06/23/2013
SLICK TRACK BROKE BACK
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 24JUN2013
STRENGTH: 25 minutes to establish a 1RM Back Squat
METCON: 2000m Row (Time Trial)
Posted on 06/23/2013 at 07:48 PM in BACK SQUAT, ROW | Permalink | Comments (0)
REVISED ATHLETE MEMBERSHIP PRICING
The revised athlete membership pricing list is located on the "PRICES / PACKAGES / DISCOUNTS" tab to the right-hand side of this page. The "PAY DUES ONLINE" tab has been updated to reflect the new changes. A few quick highlights...
- The pricing changes should not raise your membership dues...if it does, you can't read good.
- The 3x per week package is gone. All memberships are now unlimited.
- The discount requirements have changed for the standard and college memberships. Please take a look at those and contact Tal if you have any questions.
- We will be implimenting a 10 Visit Punch Card in July. Details are listed on the prices page.
Posted on 06/23/2013 at 06:36 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY THIS WEEK***
***THERE IS A POSSIBILITY THAT THE 7AM AND 8AM CLASSES ON WEDNESDAY MORNING WILL BE A NO GO...MORE INFO WILL BE PUSHED OUT LATER***
Posted on 06/23/2013 at 03:08 PM | Permalink | Comments (0)
06/20/2013
SELFIE
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 21JUN2013
METCON: "HEADLESS FRAN" 21-15-9 Front Squats (M-135#/F-95#) Toes-2-Bar
CORE COOLDOWN: Alernating Tabata: GHD Hip Extension Sledge Hammer Tire Strikes *20 seconds ON : 10 seconds OFF **5 rounds at each station
06/19/2013
PERCHER
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 20JUN2013
STRENGTH TEST: 20 minutes to work up to a 1RM Push Press
METCON: 12 minute AMRAP: 10 Shoulder-2-Overhead 10 Box Jumps (M-24"/F-20") *Use 60% of 1RM Push Press for Shoulder-2-Overhead
Posted on 06/19/2013 at 09:06 PM in BOX JUMPS, PUSH PRESS | Permalink | Comments (0)
06/18/2013
PUT BABY IN THE CORNER
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wendesday 19JUN2013
OLY WORK: 1 High Hang Squat Snatch 2 Overhead Squats x5 @ 60-70% of 1RM Snatch *Sets are performed every 90 seconds
METCON: 200m Run 10 Deadlifts (M-185#/F-135#) 2 Rope Climbs x4
Posted on 06/18/2013 at 09:34 PM in DEADLIFT, OVERHEAD SQUAT, ROPE CLIMBS, RUN, SNATCH |Permalink | Comments (0)
06/17/2013
HOLLAND CLOGGER
CFS WOD - Tuesday 18JUN2013
STRENGTH / OLY / METCON: 3 Squat Cleans (Athlete's Choice) MAX Double Unders with remaining time x10 *EMOM **Score load and DU reps
TEAM COOLDOWN: 50 Burpees (FOR TIME) *Teams of 2 **1 athlete working at a time
Posted on 06/17/2013 at 10:24 PM in BURPEES, DOUBLE UNDER, SQUAT CLEAN | Permalink |Comments (0)
KUSSMAUL
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 17JUN2013
METCON: ***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT*** 30 Kettlebell Swings (M-55#/F-35#) 12 Handstand Push Ups 12 Pull Ups x4 *1:1 work-to-rest ratio (rest not to exceed 5 minutes)
COMPETITION COOLDOWN: 2 minute AMRAP: Thrusters (M-45#/F-35#)
Posted on 06/17/2013 at 10:21 AM in HANDSTAND PUSH UP, KETTLEBELL SWINGS, PULL UPS, THRUSTER | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON MONDAY, WEDNESDAY, THURSDAY AND FRIDAY THIS WEEK***
Posted on 06/17/2013 at 10:21 AM | Permalink | Comments (0)
06/13/2013
OMSB
CFS WOD - Friday 14JUN2013
METCON: 10 Power Cleans (M-185#/F-125#) 5 Muscle Ups 10 Over-the-Bar Burpees x3
TIMED COOLDOWN: 40 Chest-2-Bar Pull Ups
The official race car of CrossFit Spartanburg...more info on race dates soon.
Posted on 06/13/2013 at 09:45 PM in BURPEES, MUSCLE UP | Permalink | Comments (0)
06/12/2013
OVER EXAGGERATE
***THERE WILL NOT BE A 7AM CLASS THIS MORNING (THURSDAY)***
CFS WOD - Thursday 13JUN2013
METCON: 2013 CROSSFIT GAMES REGIONAL WORKOUT #6 100 Double Unders 50 Handstand Push Ups 40 Toes-2-Bar 30 Shoulder-2-Overhead (M-165#/F-100#) 90' Walking Lunge (M-165#/F-100#) *Regional athletes were given a 15 minute time cap...we are going to go with a 30 minute time cap today
Posted on 06/12/2013 at 08:44 PM | Permalink | Comments (0)
06/11/2013
NASTY BAG
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 12JUN2013
OLY WORK/VOLUME: 5 Power Snatches x10 *EMOM
METCON: 12 minute AMRAP: 1000m Row (BUY IN) 6 Back Squats (M-225#/F-155#) 12 Kettlebell Swings (M-70#/F-55#)
Posted on 06/11/2013 at 08:23 PM in BACK SQUAT, KETTLEBELL SWINGS, OLY WORK, ROW |Permalink | Comments (0)
06/10/2013
FAST AND LOUD
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 11JUN2013
METCON: "NANCY" 400m Run 15 Overhead Squats (M-95#/F-65#) x5 *Compare to "HURRICANE WATERS"
COOLDOWN: M-75/F-50 Ring Dips 50 GHD Sit Ups *NOT FOR TIME
Posted on 06/10/2013 at 09:00 PM in "NANCY", GHD SIT UPS, RING DIP | Permalink | Comments (2)
06/09/2013
YANK AND BANK
CFS WOD - Monday 10JUN2013
STRENGTH/OLY WORK: 1 Squat Clean 2 Front Squats 1 Jerk x6 *Use 60-65% of 1RM Clean & Jerk **Every 90 seconds
METCON: 50-40-30-20-10 Double Unders Sit Ups
***REST 2 MINUTES***
50 Wall Balls (M-20#/F-14#)
Ladies Tank Tops...get with Cayce if you wants one.
06/09/2013
HEAD-2-HEAD: JOSH M AND AUSTIN
CrossFit Games Regional Workout #5 21-15-9 Deadlifts (315#) Box Jumps (30")
Josh M and Austin went head to head Saturday with an Ike's cheeseburger on the line...
Posted on 06/09/2013 at 01:55 PM | Permalink | Comments (0)
FRESH BABY SHOWER RECAP
Good times this weekend at the Fresh baby shower. The Jenny and Manny mobile was slam packed with baby stuff by the end of the night. In case you missed it, the Jenny and Manny are registered at Target and Babies R Us under "Fuentes"...not "Fresh"...that mistake was made more than once.
Posted on 06/09/2013 at 10:54 AM | Permalink | Comments (1)
06/06/2013
ZONE BLOCKING
***THERE WILL BE A NOONER TODAY (FRIDAY)***
***REMINDER: JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
CFS WOD - Friday 7JUN2013
METCON: "THE SEVEN" 7 Handstand Push Ups 7 Thrusters (M-135#/F-95#) 7 Knees-2-Elbows 7 Deadlifts (M-245#/F-175#) 7 Burpees 7 Kettlebell Swings (M-70#/F-55#) 7 Pull Ups x7
Posted on 06/06/2013 at 11:49 PM in "THE SEVEN" | Permalink | Comments (0)
06/05/2013
DOWN THE HATCH
***THERE WILL BE A NOONER TODAY (THURSDAY)***
***REMINDER: JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
***THERE WILL BE CHANGES TO THE MEMBERSHIP PACKAGES WHICH WILL BE IMPLIMENTED IN JULY. MORE INFO ON THAT WILL BE POSTED ON THE SITE.***
CFS WOD - Thursday 6JUN2013
METCON: 10-8-6-4-2 Power Snatch (M-135#/F-95#) 10 Box Jumps (M-30"/F-24") 10 Toes-2-Bar x5 *10 Power Snatches R1, 8 Power Snatches R2, 6 Power Snatches R3, 4 Power Snatches R4, 2 Power Snatches R5
Alexa is heading back to Colombia today and rolled in this morning at 5AM to get one final workout in before the trip back down south. We'll miss you girl!
Posted on 06/05/2013 at 09:07 PM in BOX JUMPS, POWER SNATCH, TOES-2-BAR | Permalink |Comments (0)
06/04/2013
ROUGH HOUSING
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***REMINDER: JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
***THERE WILL BE CHANGES TO THE MEMBERSHIP PACKAGES WHICH WILL BE IMPLIMENTED IN JULY. MORE INFO ON THAT WILL BE POSTED ON THE SITE.***
OLY WORK: 2 Snatch Balances @ 70-80% of 1RM Snatch x6 *Every 90 seconds
METCON: 3 Squat Cleans (M-185#/F-135#) 5 Muscle Ups x5
Posted on 06/04/2013 at 09:30 PM in MUSCLE UP, SNATCH BALANCE, SQUAT CLEAN | Permalink |Comments (1)
06/03/2013
BLOWN VALVE
***THERE WILL BE A NOONER TODAY (TUESDAY)***
***REMINDER: JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
***THERE WILL BE CHANGES TO THE MEMBERSHIP PACKAGES WHICH WILL BE IMPLIMENTED IN JULY. MORE INFO ON THAT WILL BE POSTED ON THE SITE.***
CFS WOD - Tuesday 4JUN2013
SKILL WORK: 15 minutes of Muscle Up work with an emphasis on the Ring Dip out of a deep catch
METCON: 20 minute AMRAP: 15 Wall Balls (M-20#/F-14#) 10 Deadlifts (M-185#/F-125#) 5 Over-the-Bar Burpees
Posted on 06/03/2013 at 09:33 PM in BURPEES, DEADLIFT, MUSCLE UP, WALL BALL | Permalink |Comments (0)
SWERVING IN MY LANE
***REMINDER: JUNE MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (MONDAY). MAKE SURE YOU START A NEW CARD. THANKS!***
***THERE WILL BE CHANGES TO THE MEMBERSHIP PACKAGES WHICH WILL BE IMPLIMENTED IN JULY. MORE INFO ON THAT WILL BE POSTED ON THE SITE.***
CFS WOD - Monday 3JUN2013
STRENGTH: 25 minutes to work up to a 1RM Back Squat
METCON: 21-15-9 Push Ups Pull Ups GHD Sit Ups
Posted on 06/03/2013 at 10:32 AM | Permalink | Comments (0)
SUPER BOUNCE
CFS WOD - Friday 31MAY2013
STRENGTH: 2 Push Press @ 80% x5 *EMOM
METCON: 25 Overhead Walking Lunges (M-45#/F-25#) 50 Box Jumps 25 Overhead Walking Lunges 50 Push Ups 25 Overhead Walking Lunges 50 Sit Ups 25 Overhead Walking Lunges 50 Kettlebell Swings