NOVEMBER 2013
11/26/2013
ONE AWAY
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 28NOV2013
SKILL: Rope Climb 4 Rope Climbs every 2 minutes x4
METCON: BUY IN: 1000m Row
10-9-8-7-6-5-4-3-2-1 Pull Ups 1-2-3-4-5-6-7-8-9-10 Handstand Push Ups
Posted on 11/26/2013 at 06:29 PM | Permalink | Comments (0)
11/25/2013
PROSTITUTE
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 26NOV2013
STRENGTH: 20:00 running clock
00:00 - 03:00 Front Squat Complex (Warm Up) @ 70% 1 Pause Squat (3 seconds) 1 Front Squat *Repeat every 90 seconds for 3 rounds
03:00 - 20:00 Establish a new 1RM Front Squat
METCON: 9 minute AMRAP: 9 Squat Cleans (M-145#/F-100#) 20 Double Unders 7 Squat Cleans 20 Double Unders 5 Squat Cleans 20 Double Unders
Posted on 11/25/2013 at 08:42 PM | Permalink | Comments (0)
11/24/2013
BUTT LOAD
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 25NOV2013
OLY WORK: 1 Snatch (FULL) @ 95% every 90 seconds x5
METCON: 40 Hang Kettlebell Snatches (M-55#/F-35#) 30 Overhead Squats (M-95#/F-65#) 20 Box Jumps (M-24"/F-20") x2
Posted on 11/24/2013 at 09:33 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
CFS THANKSGIVING SCHEDULE: MONDAY - REGULAR SCHEDULE AND A NOONER TUESDAY - REGULAR SCHEDULE AND A NOONER WEDNESDAY - REGULAR SCHEDULE AND A NOONER THURSDAY - CLOSED FRIDAY - CLOSED SATURDAY - NORMAL OPEN GYM SESSION SUNDAY - NORMAL OPEN GYM SESSION
Posted on 11/24/2013 at 09:28 PM | Permalink | Comments (0)
11/21/2013
WILLY TACO
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 22NOV2013
COMPETITION WOD: On a running clock:
0:00 - 20:00 1000m Run 30 Handstand Push Ups 1000m Row *Use remaining time to establish 1RM Jerk (racks are authorized)
20:00 - 23:00 REST
23:00 - 38:00 25 Toes-2-Bar 100ft Bear Crawl x3
38:00 - 41:00 REST
41:00 - 44:00 AMRAP: Clusters (M-95#/F-65#)
Posted on 11/21/2013 at 10:53 PM | Permalink | Comments (0)
11/20/2013
LINCOLN HAWK
CFS WOD - Thursday 21NOV2013
SKILL: Rope Climbs 3 Rope Climbs every 90 seconds x5
METCON: 12 Kettlebell Swings (M-55#/F-35#) 20 Air Squats 1 MINUTE REST x10
Posted on 11/20/2013 at 06:16 PM | Permalink | Comments (0)
11/19/2013
VITAMIX
***THERE WILL NOT BE A 4PM CLASS TODAY (WEDNESDAY)***
CFS WOD - Wednesday 20NOV2013
STRENGTH: Front Squat every 90 seconds 1 Pause Squat (3 second pause at the bottom) 1 Front Squat @ 80% x6
METCON: 30 Hang Cleans (M-95#/F-65#) 50 Double Unders 20 Hang Cleans (M-115#/F-80#) 50 Double Unders 10 Hang Cleans (M-135#/F-95#) 50 Double Unders
Posted on 11/19/2013 at 09:15 PM | Permalink | Comments (0)
11/18/2013
GOLF BALL GRASS MAN
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 19NOV2013
SKILL: 15:00 Time Cap 4 Muscle Ups 1 minute REST x4 *Bar Muscle Ups are authorized **3 C-2-B Pull Ups + 3 Ring Dips = 1 MU
METCON: 7 minute AMRAP: 7 Pull Ups 7 Box Jumps (M-24"/F-20") 7 Push Ups
Posted on 11/18/2013 at 10:21 PM | Permalink | Comments (0)
11/17/2013
GOOGLER
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - Monday 18NOV2013
OLY WORK: Snatch (FULL) every 90 seconds 2 @ 90% 1 @ 95% *Repeat x3
METCON: 21 Wall Balls (M-20#/F-14#) 14 Deadlifts (M-165#/F-115#) 7 Over-the-Bar Burpees x4
Posted on 11/17/2013 at 10:08 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON MONDAY, TUESDAY AND FRIDAY THIS WEEK***
***ALL OTHER CLASSES WILL GO AS SCHEDULED***
11/14/2013
EXPENSIVE CHICKEN
***THERE WILL BE A NOONER TODAY (FRIDAY)***
CFS WOD - Friday 15NOV2013
COMPETITION WOD: On a running clock:
0:00 - 8:00 "FRAN" 21-15-9 Thrusters (M-95#/F-65#) Pull Ups *Do not continue to score if "FRAN" is not completed prior to 8:00
8:00 - 11:00 REST
11:00 - 17:00 "2/3 ISABELLE" 20 Snatches (M-135#/F-95#) *Do not continue to score if "2/3 ISABELLE" is not completed prior to 17:00
17:00 - 20:00 REST
20:00 - 24:00 "2/3 GRACE" 20 Clean & Jerks (M-135#/F-95#) *Do not continue to score if "2/3 GRACE" is not completed prior to 24:00
24:00 - 27:00 REST
27:00 - 29:00 MAX EFFORT 400m Run *DNF if not completed prior to 29:00
Posted on 11/14/2013 at 06:32 PM | Permalink | Comments (0)
11/13/2013
NEW NUMBER
***TAL'S PHONE NUMBER WILL CHANGE TO 864-345-3589 TODAY (THURSDAY)***
CFS WOD - Thursday 14NOV2013
SKILL: 2 Rope Climbs x7 *Every 90 seconds
METCON: 8 minute AMRAP: 7 Back Squats (M-155#/F-105#) 10 DB Snatches (5 R/L @ M-70#/F-55#) *NO RACKS
IMMEDIATELY INTO...
2 minute AMRAP: Handstand Push Ups
Posted on 11/13/2013 at 10:36 PM | Permalink | Comments (0)
11/12/2013
BEAR ATTACK
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
CFS WOD - Wednesday 13NOV2013
STRENGTH: Front Squat every 90 seconds 1 Pause Squat (3 second pause at the bottom) 1 Front Squat @ 75% x7
METCON: 100 Shoulder-2-Overhead (M-115#/F-80#) *30 Double Unders every 2 minutes **Start with S-2-OH
Posted on 11/12/2013 at 10:00 PM | Permalink | Comments (0)
11/11/2013
INCOGNITO
***THERE WILL BE A NOONER TODAY (TUESDAY)***
CFS WOD - Tuesday 12NOV2013
SKILL: 15:00 Time Cap 3 Muscle Ups 1 minute REST x5 *Bar Muscle Ups are authorized **3 C-2-B Pull Ups + 3 Ring Dips = 1 MU
METCON: 250m Row 10 Burpees 1 minute REST x8
Posted on 11/11/2013 at 08:24 PM | Permalink | Comments (0)
11/10/2013
LIPSTICK SAMMY
***THERE WILL BE A NOONER TODAY (MONDAY)***
CFS WOD - MONDAY 11NOV2013
OLY WORK: Snatch (FULL) every 90 seconds 3 @ 75% 2 @ 85% 1 @ 90% *Repeat x3
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 *COMPARE TO "KIRBY - 216"
Posted on 11/10/2013 at 07:46 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS ON MONDAY, WEDNESDAY AND FRIDAY***
***ALL OTHER CLASSES WILL GO AS SCHEDULED***
Posted on 11/10/2013 at 07:44 PM | Permalink | Comments (0)
11/08/2013
GRACE
Check out the before and after pics of Grace...ridiculous. What's even more ridiculous, there's only a 10# difference between the before and after picture. Check out what she had to say...
"The one on the right is from indoc week at Crossfit a year ago. The one on the left is from today. As proud of the changes in my body as I am, it is more the ones you don't see that I love. The girl on the right couldn't run 100 meters without feeling like she was dying and the light weights she lifted were all she could manage. Today, I can run a 5k without a problem, the PR's on my lifting are really great. And more than anything the confidence in who I am and what I'm capable of mean so much to me. And for the record, the difference in weight on the scale... 10lbs between the 2 pics. So it isn't all about your weight, but about your health and lifestyle. I have all of Crossfit Spartanburg to thank for this transformation both the trainers and the family I have found there."
Awesome job girl, keep doing what you do!
Posted on 11/08/2013 at 04:37 PM | Permalink | Comments (0)
11/07/2013
SCARED
***THERE WILL BE A NOONER TODAY (FRIDAY)***
***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (TODAY). THANKS!***
CFS WOD - Friday 8NOV2013
COMPETITION WOD: On a running clock:
00:00 - 12:00 "JACKIE" 1000m Row 50 Thrusters (M-45#/F-35#) 30 Pull Ups
12:00 - 15:00 REST *Do not continue to score if "JACKIE" isn't completed prior to 12:00
15:00 - 18:00 AMRAP Kettlebell Sumo Deadlift High Pull (M-70#/F-55#)
18:00 - 21:00 REST
21:00 - 36:00 Establish 1RM Clean & Jerk
36:00 - 39:00 REST
39:00 - 41:00 MAX EFFORT 400m Run *DQ if run not finished under 2:00
Posted on 11/07/2013 at 11:23 PM | Permalink | Comments (0)
11/06/2013
BLUE CHEESE SNOT
***THERE WILL BE A NOONER TODAY (THURSDAY)***
***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY). THANKS!***
CFS WOD - Thursday 7NOV2013
SKILL: 3 Rope Climbs x5 *Every 90 seconds
METCON: 25 Kettlebell Swings (M-55#/F-35#) 20 GHD Sit Ups 15 Burpees 1 MINUTE REST x5
Posted on 11/06/2013 at 09:49 PM | Permalink | Comments (0)
11/05/2013
CENTAUR
***THERE WILL BE A NOONER TODAY (WEDNESDAY)***
***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY). THANKS!***
CFS WOD - Wednesday 6NOV2013
STRENGTH: FRONT SQUAT COMPLEX @ 70% of 1RM 1 Pause Squat (3 second pause at the bottom) 1 1.25 Squat 1 Squat *Every 90 seconds x8
METCON: 25 Hang Squat Snatch (M-95#/F-65#) 50 Burpee Box Jumps (20") 25 Hang Squat Snatch
11/04/2013
4000 CALORIES
***THERE WILL BE A NOONER TODAY (TUESDAY)***
***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY). THANKS!
CFS WOD - TUESDAY 5NOV2013
SKILL: 2:00 MAX EFFORT Handstand Push Ups 1:00 REST 2:00 MAX EFFORT Strict Pull Ups 1:00 REST x2
METCON: 400m Run 100 AMBAT Sit Ups 400m Run 50 Slam Balls 400m Run 100 Double Unders 400m Run 50 Toes-2-Bar 400m Run
Posted on 11/04/2013 at 09:05 PM | Permalink | Comments (0)
11/03/2013
RATED "M" FOR MATURE
***THERE WILL BE A NOONER TODAY (MONDAY)***
***REMINDER: NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY). THANKS!***
CFS WOD - MONDAY 4NOV2013
OLY WORK: Snatch (FULL) every 90 seconds 3 @ 70% 2 @ 80% 1 @ 88% *Repeat x3
METCON: 7 Clean and Jerks (M-135#/F-95#) 1 Butcher Push (M-155#/F-105#) 15 Wall Balls (M-20#/F-14#) x5
Posted on 11/03/2013 at 06:34 PM | Permalink | Comments (0)
SCHEDULE AND NOONERS FOR THE WEEK
***THERE WILL BE NOONERS EVERY DAY THIS WEEK***
***ALL CLASSES WILL GO AS SCHEDULED MONDAY - FRIDAY***
***THERE WILL BE A MODIFIED WEEKEND SCHEDULE DUE TO INDOC CLASS 13-11***