JULY 2013
07/31/2013
TEABAG
***THERE WILL BE A NOONER TOMORROW (THURSDAY)***
***REMINDER: AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY). THANKS!***
CFS WOD - Thursday 1AUG2013
SKILL WORK: 10 minutes of Rope Climb work
METCON: 500m Row 400m Run x4 *3 minute rest between rounds
Posted on 07/31/2013 at 10:23 PM | Permalink | Comments (1)
TWERK
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 31JUL2013
METCON: "BLAKE" 100ft Walking Lunge (M-45#/F-35#) 30 Box Jumps (M-24"/F-20") 20 Wall Balls (M-20#/F-14#) 10 Handstand Push Ups x4
Posted on 07/31/2013 at 06:34 AM in "BLAKE" | Permalink | Comments (0)
07/29/2013
DETROIT BANKRUPTCY
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 30JUL2013
SKILL: 10 minutes of Handstand Push Up work *Advanced athletes work deficit and ring HSPU
METCON: Back Squat a total of M-10,000# / F-7,000# as fast as possible *Athletes choice on the load used **Complete as many reps as it takes at the load selected to equal total ***15 Burpees every time the bar is racked or dumped ****Score time and load used
Posted on 07/29/2013 at 09:42 PM in BACK SQUAT, BURPEES, HANDSTAND PUSH UP | Permalink |Comments (0)
07/28/2013
FRESH NEW PENNY
***THERE WILL BE A NOONER TODAY***
CFS WOD - Monday 29JUL2013
OLY WORK: 2-Position Squat Snatch (High to Low) @ 70-75% of 1RM x5 *Every 90 seconds **Athletes can work up to 75%+ if able
METCON: 21-15-9 Shoulder-2-Overhead (M-135#/F-95#) Chest-2-Bar Pull Ups
Posted on 07/28/2013 at 08:26 PM in C-2-B PULL UPS, OLY WORK, SHOLDER-2-OVERHEAD |Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERYDAY THIS WEEK***
Posted on 07/28/2013 at 08:21 PM | Permalink | Comments (0)
07/25/2013
NEW STUFF
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 26JUL2013
STRENGTH: 10 Lunges (Back Rack) @ 40-45% of 1RM Back Squat x4 *Every 2 minutes on the minute
METCON: ***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON*** 10-8-6-4-2 Thrusters (115#/85#) 50-40-30-20-10 Double Unders
Posted on 07/25/2013 at 07:55 PM in CF HOUSTON, DOUBLE UNDER, LUNGES, THRUSTER |Permalink | Comments (0)
07/24/2013
DAVE MATHEWS SUCKS
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 25JUL2013
OLY STRENGTH: 5 Rack Presses @ 50% of 1RM Snatch x5 *Every 90 seconds
METCON: 400m Run 30 GHD Sit Ups 3 Rope Climbs x3
Posted on 07/24/2013 at 09:35 PM in GHD SIT UPS, RACK PRESS, ROPE CLIMBS, RUN | Permalink |Comments (1)
07/23/2013
WHERE ALL THE BALLS MEET
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 24JUL2013
STRENGTH: 5 Deadlifts @ 70% of 1RM x4 *Every 2 minutes on the minute **5 reps should be completed "tap-and-go"
METCON: 10 Hang Squat Cleans (M-135#/F-95#) 15 Box Jumps (M-24"/F-20") 20 Push Ups (HR) x4
Posted on 07/23/2013 at 06:57 PM in BOX JUMPS, DEADLIFT, HANG SQUAT CLEAN, PUSH UPS |Permalink | Comments (0)
07/22/2013
BROKEN MOP
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 23JUL2013
SKILL/STRENGTH/OLY: 15 minutes to establish 3RM Sots Press (DEMO VIDEO)
METCON: "HELEN" 400m Run 21 Kettlebell Swings (M-55#/F-35#) 12 Pull Ups x3
Posted on 07/22/2013 at 08:59 PM in "HELEN", SOTS PRESS | Permalink | Comments (0)
07/21/2013
SQUAT NOISE = POWER
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 22JUL2013
STRENGTH: 5 Front Squats 5 Back Squats x4 @ 65% of 1RM Front Squat *Every 2 minutes on the minute
METCON: "2008 CROSSFIT GAMES DEADLIFT/BURPEE WOD" 5 Deadlifts (M-275#/F-185#) 10 Burpees x5
07/21/2013
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERYDAY THIS WEEK EXCEPT FRIDAY***
Posted on 07/21/2013 at 08:13 PM | Permalink | Comments (0)
NEW CFS ATHLETES - INDOC CLASS 13-07B
Indoc Class 13-07B finished up this afternoon and we've got 8 new athletes joining up with Team CFS. Not the biggest group we've had, but awesome none the less. Nate, Nicki, Zac, Cayce, Brett and Joel teamed up and coached this crew through the weekend. Again...a pretty diverse group...Oneal just became our first member over 60 (he moves better than most 20 year olds), we've got a high school athlete from Oakbrook, more chicks with tattoos (can't ever get enough of that), a pastor, Kerry works 2 cubicles down from Grace (5AM), a Dorman grad with a better tan than Nate, and Tim is back for round 2. Welcome to the best dadgum gym in the 'Burg!
Posted on 07/21/2013 at 08:08 PM in NEW ATHLETES | Permalink | Comments (0)
07/18/2013
NERDS
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 19JUL2013
STRENGTH: 20 Bulgarian Lunges (10 each leg) x4 *Every 90 seconds
METCON: 21-15-9 Calorie Row DB Thrusters (M-50#/F-30#)
Posted on 07/18/2013 at 10:26 PM in BULGARIAN LUNGES, DB THRUSTERS, ROW | Permalink |Comments (0)
07/17/2013
FREE MARRIAGE COUNSELING
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 18JUL2013
SKILL: 10 minutes of Handstand work *Handstand Holds or Handstand Walks
METCON: PARTNER WOD: "PARTNER NICOLE" 20 minute AMRAP: 400m Run MAX Chest-2-Bar Pull Ups *Athlete #1 runs 400m while Athlete #2 completes as many C-2-B Pull Ups as possible (they do not have to be unbroken). When Athlete #1 finishes the run, Athlete #2 runs and Athlete #1 completes as many C-2-B Pull Ups as possible. **Score total C-2-B Pull Ups completed
Posted on 07/17/2013 at 09:48 PM in HANDSTAND, PULL UPS, RUN | Permalink | Comments (0)
TOP NOTCH
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 17JUL2013
OLY WORK: 25 minutes to establish 1RM Snatch
METCON: 12 minute AMRAP: 10 Burpees 25 Double Unders
Posted on 07/17/2013 at 09:39 PM in BURPEES, DOUBLE UNDER, SNATCH | Permalink | Comments (0)
07/15/2013
TOM FORD
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 16JUL2013
STRENGTH: 100 Yard High/Low Kettlebell Carry (M-70#/55# / F-55#/35#) x5 *Heavy KB is carried low in a Farmers Carry position with one arm, Light KB is locked out overhead with the other arm. **Switch arms at the 50 yard mark ***Every 2 minutes on the minute
METCON: 12-9-6-3 Front Squats (M-25#/F-155#) Muscle Ups
Posted on 07/15/2013 at 09:07 PM in FRONT SQUAT, MUSCLE UP | Permalink | Comments (0)
07/14/2013
TALK TO THE SCREEN
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 25JUL2013
SKILL: 10 minutes of Muscle Up work *Attempt a MAX EFFORT Strict Pull Up and MAX EFFORT Strict Ring Dip (unbroke, no rest between movement transitions) with the final 2 minutes
METCON: 400m Run 20 Wall Balls (M-20#/F-14#) 20 Kettlebell Swings (M-70#/F-55#) x4 *1:1 work to rest ratio (rest is not to exceed 5 minutes)
Posted on 07/14/2013 at 07:27 PM in KETTLEBELL SWINGS, RUN, WALL BALL | Permalink |Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY THIS WEEK***
THE WEEKEND OPEN GYM SCHEDULE WILL BE AS FOLLOWS DUE TO THE INDOC CLASS: SATURDAY: 10AM - NOON SUNDAY: 4 - 5PM
Posted on 07/14/2013 at 07:20 PM | Permalink | Comments (0)
TEAM CFS - GREENVILLE GAMES
Team CFS had 35 athletes compete this weekend at the Greenville Games. We wound up with 4 Top 10 finishes, a second place finish, a third place finish, 2 first place finishes, TONS of PRs on the MAX Clean, and 2 first time competitors (Carl M and Lauren P). Couldn't be more proud of our athletes. HUGE thanks to the Team CFS spectator crew that always rolls deep and always rolls loud. More pics are on the FB page. Great event and awesome representation from Team CFS. Who's in for the next competition <insert Zac's pre-WOD sound effect here>?
WOMEN'S TEAM RX
Marty and Breezy - 1st Place Overall - Won 4 of 6 events - 1st or 2nd in every event --------------------------------------------------
Nicki and Cayce - 3rd Place Overall - Top 5 in every event - Can there be 2 TOTMs? --------------------------------------------------
Stacie H and Buggy - 8th Place Overall - Top 10 finish in all 6 WODs - Largest height and shoe size difference amongst teammates --------------------------------------------------
MEN'S TEAM RX
Jared (CFS) and Nick - 1st Place Overall - Jared's 1st CrossFit Competition - Clean PR (275#) - Top 5 in 5 of the 6 WODs --------------------------------------------------
Zac and Tal - 2nd Place Overall - Broken, tired, beat up
--------------------------------------------------
Allen and Curtis - Top 10 in 2 of the 6 events - Possible professional wrestling tag team champs? --------------------------------------------------
Glenn and Nate (Team OMSB) - Had the Oldest, Manliest and Saggy-est Balls out there --------------------------------------------------
Brett (CFS) and Scott (TRCF) - WD (Injury) - Brett injured his hand on the Cleans and they shut it down for the day --------------------------------------------------
MEN'S INDIVIDUAL RX
Josh M - 1st Place Overall - Finished tied for 1st and won the tie-breaker ('Grace") - Won 3 of the 6 WODs - Clean PR (290#) --------------------------------------------------
Austin - 8th Place Overall - Finished 2nd on the Clean WOD (310#) - Finished Top 10 on 3 of the 6 WODs --------------------------------------------------
Justin L - Clean PR (250#) - 1st CFS athlete to download the new Jay-Z album --------------------------------------------------
WOMEN'S INTERMEDIATE TEAM
Amber O and Amanda S - Finished Top 10 on 2 of the 6 WODs - Very sassy --------------------------------------------------
Maggie and Whitney - Top 15 finish overall (14th) - It would take a brave judge to "no rep" these two --------------------------------------------------
Megan B and Kat - Less than 5 seconds away from a Top 10 finish on Thruster/OHS WOD - Its a win win...security entourage and massage therapist all in one --------------------------------------------------
Leigha and Erin W - 5# away from a Top 10 finish on the Clean - Full range of motion KBS makes Dr. SKA happy - Highest word per minute average --------------------------------------------------
MEN'S INTERMEDIATE TEAM
Gary M and Manny - Clean PRs (Gary - 230# / Manny - 225#) - Sexy and delicious --------------------------------------------------
WOMEN'S INTERMEDIATE INDIVIDUAL
Rhea - 8th Place Overall - Finished Top 5 in 3 of the 6 WODs - Clean PR (150#) - Best picture of the weekend --------------------------------------------------
Lauren P - 10th Place Overall - 1st CrossFit Competition - Finished Top 10 in 3 of the 6 WODs - Clean PR (135#) --------------------------------------------------
Elizabeth R - Clean PR (145#) - Finished Top 10 in 2 of the 6 WODs --------------------------------------------------
Jessica R - Top 10 finish on the Clean WOD (7th) - Brings the hips like a boss --------------------------------------------------
MEN'S INTERMEDIATE INDIVIDUAL
Carl M - 1st CrossFit Competition - Clean PR (220#) - Unconfirmed, but if they had a master's division...champ. --------------------------------------------------
Adam B - Clean PR (230#) - Top 5 on the MAX Double Unders --------------------------------------------------
Daniel - Top 5 on the SlamBall Toss - Clean PR (215#) --------------------------------------------------
Eric T - Clean PR (Clean PR 230#) - 1st CrossFit Competition
Posted on 07/14/2013 at 07:14 PM in TEAM CFS | Permalink | Comments (0)
07/11/2013
WEEKEND SCHEDULE
***SHIRTS ARE IN...THEY WILL BE AT THE GREENVILLE GAMES THIS WEEKEND OR YOU CAN GRAB IT AT THE GYM NEXT WEEK.***
The gym will be closed this weekend. Come on out and go buckwild CFS-style rowdy watching our athletes get after it on Saturday. Things will kick off around 8AM at the Piedmont Athletic Complex. Event info/directions located HERE. Team CFS needs to be in full effect <insert Zac's pre-WOD call here>. Rock your new CFS t-shirts...they should be in tomorrow (Friday). If you can't make it, we'll be posting updates on the Facebook page and Twitter machine.
07/11/2013
LIPSTICK
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 12JUL2013
STRENGTH: 20 Overhead Walking Lunges (M-45#/F-35#) x3 *Every 2 minutes on the minute
METCON: "JT" 21-15-9 Handstand Push Ups Ring Dips Push Ups
Posted on 07/11/2013 at 07:02 PM | Permalink | Comments (0)
07/10/2013
ON THE TAKE
***THERE WILL BE A NOONER TODAY (THURSDAY)***
CFS WOD - Thursday 11JUL2013
STRENGTH/SKILL: MAX Distance Slam Ball Throw (M-20#/F-25#) x3
METCON: 7 Hang Squat Cleans (M-155#/F-105#) 7 Chest-2-Bar Pull Ups x7
Posted on 07/10/2013 at 04:15 PM | Permalink | Comments (0)
07/09/2013
WEED WITH WILLY
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (WEDNESDAY...TODAY). UPDATED "PRICES/PACKAGES/DISCOUNTS" LOCATED HERE AND THE CARD SYSTEM IS STILL IN EFFECT SO PLEASE MAKE A NEW ONE. THANKS!***
CFS WOD - Wednesday 10JUL2013
STRENGTH: 10 Back Squats @ 55-65% of 1RM x3 *Every 3 minutes on the minute
METCON: 400m Run 5-3-1 Deadlifts (M-315#/F-205#) 10 Deficit Handstand Push Ups (M-45# Bumper/F-35# Bumper) x3
Posted on 07/09/2013 at 09:25 PM in BACK SQUAT, DEADLIFT, HANDSTAND PUSH UP, RUN |Permalink | Comments (0)
07/08/2013
CLEAR COAT
***THERE WILL BE A NOONER TODAY (TUESDAY)***
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (WEDNESDAY). UPDATED "PRICES/PACKAGES/DISCOUNTS" LOCATED HERE AND THE CARD SYSTEM IS STILL IN EFFECT SO PLEASE MAKE A NEW ONE. THANKS!***
CFS WOD - Tuesday 9JUL2013
SKILL: 10 minutes of Handstand Push Up work *Athletes should work 1 level above their current HSPU level...boxes to bands, bands to 1 mat, 1 mat to Rx, Rx to deficit. Focus on both kipping and strict HSPUs.
METCON: 35 Air Squats 35 Toes-2-Bar 35 Push Ups (HR) 35 Sit Ups 35 Pull Ups 35 Burpees 35 Double Unders x2 *30 minute time cap
Posted on 07/08/2013 at 05:24 PM in AIR SQUAT, BURPEES, DOUBLE UNDER, PULL UPS, PUSH UPS, SIT UPS, TOES-2-BAR | Permalink | Comments (0)
07/07/2013
GAS MONKEY
***THERE WILL BE A NOONER TODAY (MONDAY)***
***REMINDER: JULY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (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 8JUL2013
OLY WORK: 3-Position Squat Snatch (High Hang, Low Hang, Full) @ 60-70% of 1RM x5 *Every 2 minutes on the minute
METCON: 800m Run 75 Thrusters (M-75#/F-55#) 800m Run
Mookie is back in town. If you don't know him, he'll be the dude walking in with Priest gear on.
Posted on 07/07/2013 at 09:38 PM in OLY WORK, RUN, THRUSTER | Permalink | Comments (0)
NEW CFS ATHLETES: INDOC CLASS 13-07
Indoc Class 13-07 finished up this afternoon. 16 new CFS athletes are ready to get with it next week in the regular classes. Zac, Stacie and Curtis lead this crew through the Indoc Class this weekend. Another fun group and if you see any of these faces in your class tomorrow please introduce yourself. WELCOME TO THE BEST GYM IN SPARTANBURG!
Posted on 07/07/2013 at 09:37 PM in NEW ATHLETES | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY THIS WEEK***
Posted on 07/07/2013 at 09:24 PM | Permalink | Comments (0)
07/05/2013
BOOM
***MORNING CLASSES WILL GO AS SCHEDULED TODAY (FRIDAY). THERE WILL BE A NOONER. THERE WILL BE NO AFTERNOON CLASSES TODAY.***
STRENGTH: 10 Step Ups (5 each leg) (20" Box) @ 25-30% of 1RM Back Squat x5 *Every 2 minutes on the minute
METCON: 400m Run 20 Wall Balls (M-20#/F-14#) x3 *400m Runs are completed while carrying the medicine ball **5 Burpee penalty every time the ball is dropped
Posted on 07/05/2013 at 06:52 AM | Permalink | Comments (0)
07/04/2013
'MERICA
***THERE WILL BE AN OPEN GYM SESSION TODAY (THURSDAY) FROM 8-11AM.***
CFS WOD - Thursday 4JUL2013
STRENGTH: 4 Back Squats @ 75-80% of 1RM x8 *Every 2 minutes
METCON: 9-7-5 Deficit Handstand Push Ups Squat Snatches (M-135#/F-95#) Burpee Box Jumps (M-24"/F-20")
Posted on 07/04/2013 at 07:15 AM in BACK SQUAT, BOX JUMPS, BURPEES, HANDSTAND PUSH UP, SNATCH | Permalink | Comments (0)
07/02/2013
SLOP JAR
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***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 - Wednesday 3JUL2013
METCON: "CAMERON" 50 Walking Lunges 25 Chest-2-Bar Pull Ups 50 Box Jumps (M-24"/F-20") 25 Triple Unders 50 Hip Extensions 25 Ring Dips 50 Knees-2-Elbow 25 Double Squat Wall Balls (M-20#/F-14#) 50 Sit Ups 5 Rope Climbs
07/01/2013
SANDBAR PREP WORK
***THERE WILL BE A NOONER TODAY (TUESDAY)***
***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 - Tuesday 2JUL2013
SKILL: 10 minutes of Jump Rope work (Single Unders, Double Unders, Triple Unders)
METCON: 20 minutes alternating EMOM: 10 Kettlebell Swings (HEAVY) 10 Push Ups
COMPETITION COOLDOWN: 3 minute AMRAP: Alternating Pistols