© 2019 CrossFit Spartanburg

APRIL 2014

April 1, 2014

04/30/2014

STRONG FISH

***REMINDER:  MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (WEDNESDAY).  THANKS!***

CFS WOD - THURSDAY 1MAY2014

METCON:
"BADGER"
30 SQUAT CLEANS (95#/65#)
30 PULL UPS
800M RUN
X3
*40 MINUTE TIME CAP

CORE COOLDOWN (OPTIONAL):
OPTION A:
30-20-10
GHD SIT UPS
GHD HIP EXTENSIONS

OPTION B:
100 ABMAT SIT UPS

Posted on 04/30/2014 at 10:15 PM | Permalink | Comments (0)

04/29/2014

HOUSE OF CARDS

CFS WOD - WEDNESDAY 30APR2013

EXTENDED WARM UP:
HIP/KNEE/ANKLE MOBILITY

METCON:
2 MINUTE AMRAP:
20 CALORIE ROW
MAX EFFORT SHOULDER-2-OVERHEAD (95#/65#)
2 MINUTE REST
X3
*SCORE TOTAL S-2-O REPS COMPLETED

 

Posted on 04/29/2014 at 10:23 PM | Permalink | Comments (0)

04/28/2014

SHAKER BOTTLE CORONAS

CFS WOD - TUESDAY 29APR2014

SKILL:
HANDSTAND PUSH UPS 
DOUBLE UNDERS 

:30 ON / :30 OFF
X4 EACH (8 ROUNDS TOTAL) 
*ALTERNATING
**SCORE TOTAL REPS COMPLETED 

METCON: 
10 MINUTE AMRAP: 
10 KB HANG SNATCH RIGHT (35#/25#) 
10 KB HANG SNATCH LEFT (35#/25#) 
10 PUSH UPS
*SCORE TOTAL REPS COMPLETED

 

Posted on 04/28/2014 at 07:37 PM | Permalink | Comments (0)

04/27/2014

TURN DOWN FOR WHAT

CFS WOD - MONDAY 28APR2014

EXTENDED WARM UP: 
MOBILITY AND STRETCH 
*OLY DELOAD

METCON (RX):
10-9-8-7-6-5-4-3-2-1
BACK SQUATS (185#/125#)
TOES-2-BAR
BURPEES
*BACK SQUATS COME FROM THE GROUND...NO RACK 

 

Posted on 04/27/2014 at 09:13 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***ALL CLASSES WILL GO AS SCHEDULED THIS WEEK AND THERE WILL BE NOONERS EVERY DAY***

 

Posted on 04/27/2014 at 08:56 PM | Permalink | Comments (0)

04/25/2014

OPEN WRAP UP - 8TH EDITION

CFS 40+ ATHLETES

CARL MATHIAS
- Ranked in the Top 300 50-54 year old males in the WORLD
- #4 ranked 50-54 year old athlete in South Carolina
- Top 5 finish on all 5 WODs among 50-54 year old athletes in South Carolina

MARK FOSTER
- Ranked in the Top 50 45-49 year old athletes in South Carolina

DONDA BISHOP
- Ranked in the Top 25 40-44 year old female athletes in South Carolina

TOP 50
40-44 YEAR OLD MALES IN SOUTH CAROLINA
MIKE RIORDAN
GLENN ADCOCK
GREGG CAPPOLA

TOP 125
40-44 YEAR OLD MALES IN SOUTH CAROLINA
CHAD ADKINS

TOP 150
40-44 YEAR OLD MALES IN SOUTH CAROLINA
BRIAN "FIG" NEWTON
STEVE SPROUSE

 

Posted on 04/25/2014 at 07:43 PM | Permalink | Comments (0)

OPEN WRAP UP - 7TH EDITION

CFS LATE 30'S (35-39) ATHLETES

JAMIE MILLER
- #3 ranked female athlete at CFS
- #3 ranked 35-39 year old athlete in South Carolina
- Contributed 2 scores (14.3 and 14.5) to the Team CFS total
- Qualified to compete on the CFS Team at the SouthEast Regionals
- Top 10 finish among 35-39 year old females in South Carolina on 3 of 5 WODs (14.3, 14.4, 14.5)

LAURA RIORDAN
- #4 ranked female athlete at CFS
- #9 ranked 35-39 year old athlete in South Carolina
- Contributed 2 scores (14.1 and 14.4) to the Team CFS total
- Qualified to compete on the CFS Team at the SouthEast Regionals
- Top 10 finish among 35-39 year old females in South Carolina on 3 of 5 WODs (14.1, 14.4, 14.5)

TOP 30
35-39 YEAR OLD FEMALES IN SOUTH CAROLINA
MAGGIE CANTRELL
AMY KIAH

TOP 50
35-39 YEAR OLD FEMALES IN SOUTH CAROLINA
HOLLY BACOLA
MEGAN BURRELL

TOP 100
35-39 YEAR OLD MALES IN SOUTH CAROLINA
NATE CANTRELL
JOEL RAINES

TOP 150
35-39 YEAR OLD MALES IN SOUTH CAROLINA
STODDARD BROOKS
PAUL HOLLIFIELD
JOHNNY BONDS

 

Posted on 04/25/2014 at 07:34 PM | Permalink | Comments (0)

OPEN WRAP UP - 6TH EDITION

CFS EARLY 30'S (30-34) ATHLETES

AARON JOHNSON
- #88 ranked male in the SouthEast Region (TOP 100)
- #2 ranked male athlete at CFS
- #1 ranked 30-34 year old athlete in South Carolina
- Contributed 3 scores (14.3, 14.4, 14.5) to the Team CFS total
- Qualified to compete on the CFS Team at the SouthEast Regionals
- Top CFS gym score on 14.4
- Top 10 finish among 30-34 year old males in South Carolina on all 5 WODs
- 1st place finish among 30-34 year old males in South Carolina on 14.3, 14.4 and 14.5

CAYCE WAMPOLE
- #2 ranked female athlete at CFS
- #9 ranked 30-34 year old athlete in South Carolina
- Contributed 3 scores (14.1, 14.3, 14.4) to the Team CFS total
- Qualified to compete on the CFS Team at the SouthEast Regionals
- Top 10 finish among 30-34 year old females in South Carolina on 2 of 5 WODs (14.3 and 14.5)
- 1st place finish among 30-34 year old males in South Carolina on 14.3, 14.4 and 14.5

TOP 25 
30-34 YEAR OLD MALES IN SOUTH CAROLINA
TAL YOUNG

TOP 50
30-34 YEAR OLD MALES IN SOUTH CAROLINA
RYAN WALKER

TOP 150
30-34 YEAR OLD MALES IN SOUTH CAROLINA
KYLE CORBIN

TOP 175
30-34 YEAR OLD MALES IN SOUTH CAROLINA
DANIEL GONZALEZ
ROBERT "PETEE" DAVIS

TOP 200
30-34 YEAR OLD MALES IN SOUTH CAROLINA
CASEY BRANNON
JOSH VAUGHN
ADAM BARKER

TOP 250 
30-34 YEAR OLD MALES IN SOUTH CAROLINA
DUSTIN SEAY
BRAD BENNETT
MATT OWENS

TOP 50 
30-34 YEAR OLD FEMALES IN SOUTH CAROLINA
AMBER CALVERT
STACIE HORNE

TOP 75
30-34 YEAR OLD FEMALES IN SOUTH CAROLINA
KATRINA BRENDEL
NICKI CANTRELL
JESSICA COLLINS

TOP 100
30-34 YEAR OLD FEMALES IN SOUTH CAROLINA
GRACE HEDRICK
SUMMER NEAL

TOP 150 
30-34 YEAR OLD FEMALES IN SOUTH CAROLINA
JENNIFER CAPPOLA
AMANDA SMITH
NIKKI RIDGEWAY
HILARY HOKE

 

Posted on 04/25/2014 at 06:52 PM | Permalink | Comments (0)

04/24/2014

JAM OR JELLY

***ALL CLASSES WILL GO AS SCHEDULED TODAY...TO INCLUDE THE 8AM CLASS***

CFS WOD - FRIDAY 25APR2014

STRENGTH SUPPLEMENT:
PART A:
EVERY 1:30 @ MODERATE LOAD ~50%
4 GOOD MORNINGS + 4 PERFECT BACK SQUATS 
X5
*LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK

PART B:
EVERY 1:30 @ MODERATE LOAD ~60% 
4 STRICT PRESS + 4 PUSH PRESS 
X5
*LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK

METCON:
"DEATH BY BURPEE PULL UPS"

 

Posted on 04/24/2014 at 09:52 PM | Permalink | Comments (0)

04/23/2014

"W" WHATEVER "M" MORON

CFS WOD - THURSDAY 24APR2014

OLY:
CLEAN TEST
20:00 RUNNING CLOCK

EVERY 1:30
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
*USE THE REMAINING TIME TO ESTABLISH NEW 1RM CLEAN
**ALL CLEANS ARE FULL DEPTH

METCON:
30 BOX JUMPS (24"/20")
25 KETTLEBELL SWINGS (55#/35#)
400M RUN
X3

 

04/22/2014

NO GAME

CFS WOD - WEDNESDAY 23APR2014

STRENGTH: 
FRONT SQUAT TEST 
15:00 RUNNING CLOCK 

EVERY 1:30 MINUTES 
4 @ 60% 
3 @ 70% 
2 @ 80 
*USE REMAINING TIME TO FIND 1RM FRONT SQUAT 

METCON: 
8 MINUTE AMRAP: 
21-15-9 
POWER CLEANS (115#/85#) 
TOES-2-BAR 
*IF ATHLETE MAKES IT TO 2ND ROUND, POWER 
CLEAN CHANGES TO CLEAN & JERK


 

Posted on 04/22/2014 at 08:38 PM | Permalink | Comments (0)

04/21/2014

GET IT TOGETHER TYPEPAD

***THE SITE HAS BEEN DOWN FOR A FEW DAYS.  TYPEPAD IS WORKING ON IT AND HOPEFULLY IT IS CORRECTED SOON...IF YOU ARE READING THIS, ITS FIXED.***

CFS WOD - TUESDAY 22APR2014

SKILL:
HANDSTAND PUSH UPS
:30 ON / :30 OFF
X6
*SCORE TOTAL REPS COMPLETED

METCON:
25 DOUBLE UNDERS
20 BURPEES
25 DOUBLE UNDERS
40 PUSH UPS
25 DOUBLE UNDERS
80 AIR SQUATS
25 DOUBLE UNDERS
40 PUSH UPS
25 DOUBLE UNDERS
20 BURPEES


 

Posted on 04/21/2014 at 10:38 PM | Permalink | Comments (0)

04/20/2014

CONTRABAND

CFS WOD - MONDAY 21APR2014

OLY:
SNATCH TEST
15:00 RUNNING CLOCK

EVERY 1:30
2 LOW HANG TO HIGH HANG TRANSITIONS
1 LOW HANG SNATCH
x5 (60% - 65% - 70% - 75% - 80%)
*USE REMAINING TIME TO FIND NEW 1RM HANG SNATCH
**ALL SNATCHES ARE FULL DEPTH

METCON:
60 PULL UPS
90 WALL BALLS (20#/14#)
*20 MINUTE TIME CAP


 

Posted on 04/20/2014 at 10:29 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***AS IT STANDS RIGHT NOW, THERE WILL NOT BE AN 8AM CLASS ON FRIDAY MORNING.  KEEP AN EYE ON THE SITE AND FB FOR UPDATES.***

***THERE WILL NOT BE ANY OPEN GYM SESSIONS THIS WEEKEND DUE TO RIVER RUCKUS UP IN ASHEVILLE, NC.  COME ON UP AND JOIN THE TEAM CFS CREW.  INDIVIDUAL EVENTS ON SATURDAY AND TEAM EVENTS ON SUNDAY.  MORE INFO ON THE LINK TO THE RIGHT.***

 

Posted on 04/20/2014 at 10:25 PM | Permalink | Comments (0)

OPEN WRA UP - 5TH EDITION

CFS LATE 20'S (25-29) ATHLETES

AUSTIN PALMER
- Ranked in the Top 20 25-29 year old males in South Carolina
- Top 10 finish among 25-29 age group in South Carolina 2 out of 5 WODs (14.2, 14.4)
- Contributed 1 score (14.3) to the CFS Team total

TOP 50 
25-29 YEAR OLD MALES IN SOUTH CAROLINA
LUKE PAYNE

TOP 100 
25-29 YEAR OLD MALES IN SOUTH CAROLINA
ERIC THOMPSON
ZAC RICH

TOP 150 
25-29 YEAR OLD MALES IN SOUTH CAROLINA
ANDREW COTHRAN
JUSTIN LEWIS
ROBERT "JUNIOR" MORRIS

TOP 200 
25-29 YEAR OLD MALES IN SOUTH CAROLINA
NATHAN FOSTER
JEFF POTHOVAN

TOP 250 
25-29 YEAR OLD MALES IN SOUTH CAROLINA
BRAD "SPANKY" BRIGHT

TOP 50 
25-29 YEAR OLD FEMALES IN SOUTH CAROLINA
ASHLEY BUGGY
HANNAH JOHNSON*
WHITNEY PALMER
*Contributed 1 score (14.2) to the CFS Team total

TOP 100 
25-29 YEAR OLD FEMALES IN SOUTH CAROLINA
ALISHA RICH
RHEA CONLEY
JESSIE RANDOLPH
IRENE POTHOVEN
ASHLEY HUGHES

TOP 150 
25-29 YEAR OLD FEMALES IN SOUTH CAROLINA
HAYLEY FERRELL
ERIN WISE

TOP 200 
25-29 YEAR OLD FEMALES IN SOUTH CAROLINA
KATE GUTHRIE
ELI FERNANDEZ

 

 

Posted on 04/20/2014 at 06:13 PM | Permalink | Comments (0)

OPEN WRAP UP - 4TH EDITION

CFS EARLY 20'S (20-24) ATHLETES

JARED SHAW
- #3 ranked male athlete at CFS
- #6 ranked 20-24 year old athlete in South Carolina
- Contributed 3 scores (14.1, 14.2, 14.4) to the Team CFS total
- Qualified to compete on the CFS Team at the SouthEast Regionals

MIKEY CLEVENGER
- #4 ranked male athlete at CFS
- #7 ranked 20-24 year old athlete in South Carolina
- Contributed 4 scores (14.1, 14.2, 14.3, 14.5) to the Team CFS total
- Qualified to compete on the CFS Team at the SouthEast Regionals

CHRIS VISAGE
- Ranked in the Top 60 20-24 year olds in South Carolina

JAMES ANDERSON
- Ranked in the Top 80 20-24 year olds in South Carolina

TYLER FOSTER
- Ranked in the Top 100 20-24 year olds in South Carolina

BLAKE GRUEL
- Ranked in the Top 100 20-24 year olds in South Carolina

AMANDA WALLACE
- #4 ranked female athlete at CFS
- Ranked in the top 15 20-24 year old females in South Carolina
- Contributed 1 score (14.5) to the Team CFS total
- Qualified to compete on the CFS Team at the SouthEast Regionals as an alternate

JESSICA ROLLINS
- Ranked in the Top 40 20-24 year olds in South Carolina

ELIZABETH RAUM
- Ranked in the Top 60 20-24 year olds in South Carolina

 

Posted on 04/20/2014 at 05:19 PM | Permalink | Comments (0)

OPEN WRAP UP - 3RD EDITION

CFS TEEN ATHLETES

ASA BROWN
- #1 ranked teenager in South Carolina
- 1st place finish among teenagers in South Carolina in 4 out of 5 WODs (14.1, 14.2, 14.4, 14.5)
- Contributed 4 scores (14.1, 14.2, 14.4, 14.5) to the CFS Team total
- Qualified to compete on the CFS Team at the SouthEast Regionals as an alternate

BRADLEY LANCASTER
- Ranked in the Top 40 teens in South Carolina
- #12 ranked 18 year old in South Carolina

DREW BALLARD
- #6 ranked teenager in South Carolina
- Top 10 finish among teenagers in South Carolina 3 out of 5 WODs (14.3, 14.4, 14.5)

TANNER BROWN
- #3 ranked female teenager in South Carolina
- #1 ranked 16 year old in South Carolina
- Top 5 finish among teenagers in South Carolina 4 out of 5 WODs (14.2, 14.3, 14.4, 14.5)
- Contributed 1 score (14.2) to the CFS Team total

RYLIE MCCRACKIN
- #11 ranked female teenager in South Carolina
- #4 ranked 18 year old in South Carolina
- Top 10 finish among teenagers in South Carolina 2 out of 5 WODs (14.2, 14.4)

 

Posted on 04/20/2014 at 05:00 PM | Permalink | Comments (0)

04/19/2014

OPEN WRAP UP - 2ND EDITION

TOP TEAM ATHLETES

- Team CFS finished 12th in the South East Region (18th after the Individual Qualifiers were removed)
- Finished 1st in the state of South Carolina (3rd after the Individual Qualifiers were removed)
- Top 10 finish in the SE Region (14.4) and Top 20 finish in the SE Region (14.5)
- Qualified for the SouthEast Regional

TEAM CFS ATHLETES
Aaron Johnson
Jared Shaw
Mikey Clevenger
Asa Brown (Alternate)
Cayce Wampole
Jamie Miller
Laura Riordan
Amanda Wallace (Alternate)
*Top 3 males and Top 3 females based on Regional standings
*A collective decision was made to decline our invitation to the SouthEast Regional this year.  It was a tough decision, but at the end of the day we have to be realistic.  We weren't quite ready to compete at a Regional level (3 athletes with less than a year of CF experience and an athlete coming off of major shoulder surgery).  THIS TAKES NOTHING AWAY FROM WHAT THESE ATHLETES DID IN THE OPEN.  They did an amazing job and I couldn't be more proud of what they accomplished by qualifying in one of the most competitive regions in the world.
*Hannah Johnson (14.2), Tanner Brown (14.2), and Austin Palmer (14.3) also contributed qualifying scores to Team CFS.  More on their accomplishments in the next edition... 

 

Posted on 04/19/2014 at 09:11 PM | Permalink | Comments (0)

OPEN WRAP UP - 1ST EDITION

TOP INDIVIDUAL ATHLETES

JOSH MILLER
- Finished 6th in the SouthEast Region and 45th in the WORLD
- Finished 5th on 14.1 and 2nd on 14.5 in the SE Region
- Posted the 18th best time in the WORLD on 14.5
- Qualified for the SouthEast Regional (Top 3 go to the Games)

MARTY RAINES
- Finished 15th in the WORLD in the 40-44 Masters Division
- Posted 3 Top 20 Masters Division scores in the WORLD (14.1, 14.2 and 14.5)
- Finished 20th in the SouthEast Region
- Qualified for the SouthEast Regional
- Qualified for the Masters Qualifier (Top 20 go to the Games)

WIL MCCARTY
- Finished 72nd in the WORLD in the 45-49 Masters Division
- Posted 3 Top 100 Masters Division scores in the WORLD (14.2, 14.3 and 14.4)
- Qualified for the Masters Qualifier

 

Posted on 04/19/2014 at 08:48 PM | Permalink | Comments (0)

04/18/2014

OLD INDIAN

CFS WOD - FRIDAY 18APR2014

STRENGTH SUPPLEMENT:
PART A:
EVERY 1:30 @ MODERATE LOAD ~45%
5 GOOD MORNINGS + 5 PERFECT BACK SQUATS 
X6
*LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK

PART B:
EVERY 1:30 @ MODERATE LOAD ~55% 
5 STRICT PRESS + 5 PUSH PRESS 
X6
*LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK

METCON:
1 MILE RUN
1000M ROW

 

04/16/2014

BOILED RABBITS

CFS WOD - THURSDAY 17APR2014

OLY:
Cleans
Every 1:30
@ 95%

1 Clean Pulls
1 Clean (Full Depth)
x5

METCON:
7 Deadlifts (275#/185#)
15 Wall Balls (20#/14#)
3 Muscle Ups or Bar Muscle Ups
x5


 

Posted on 04/16/2014 at 08:03 PM | Permalink | Comments (0)

04/15/2014

FART BOX

CFS WOD - WEDNESDAY 16APR2014

STRENGTH: 
FRONT SQUATS 
EVERY 1:30 MINUTES 
1 FRONT SQUATS @ 95% 
2 FRONT SQUATS @ 80% 
X5 

METCON: 
:30 MAX EFFORT OVERHEAD SQUATS (95#/65#)
:30 REST
:30 MAX EFFORT BOX JUMPS (24"/20")
:30 REST
X5
*SCORE TOTAL REPS COMPLETED

 

Posted on 04/15/2014 at 08:47 PM | Permalink | Comments (0)

04/14/2014

FATZ

CFS WOD - TUESDAY 15APR2014

SKILL: 
DOUBLE UNDERS/TOES-2-BAR 

8:00 TOTAL 
TABATA MASH UP (:20 ON / :10 OFF) 
ALTERNATING BETWEEN DOUBLE UNDERS AND TOES-2-BAR 

METCON: 
21-15-9
HANDSTAND PUSH UPS
DB SNATCH (RIGHT ARM) (50#/30#)
DB SNATCH (LEFT ARM) (50#/30#)


 

Posted on 04/14/2014 at 10:49 PM | Permalink | Comments (0)

04/13/2014

TOMMY GUN

CFS WOD - MONDAY 14APR2014

OLY:
Snatch
Every 1:30
@ 80%

2 Low Hang to High Hang
1 Low Hang Snatches
x6
*All Snatches are FULL DEPTH
**EXAMPLE: Low Hang sweep to High Hang Sweep, Low Hang sweep to High Hang, Low Hang Snatch

METCON:
8 minute AMRAP:
30 Pull Ups
30 Kettlebell Swings (55#/35#)
30 Burpees
20 Power Cleans (95#/65#)
20 Front Squats (95#/65#)
20 Shoulder-2-Overhead (95#/65#)
*Athlete decides order of movements and can partition any way they choose
**Score total reps completed


 

Posted on 04/13/2014 at 07:38 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERYDAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***

 

Posted on 04/13/2014 at 07:35 PM | Permalink | Comments (0)

04/10/2014

NEW SHOES

CFS WOD - FRIDAY 11APR2014

STRENGTH SUPPLEMENT:
PART A:
EVERY 1:30 @ MODERATE LOAD ~40%
5 GOOD MORNINGS + 5 PERFECT BACK SQUATS 
X6
*LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK

PART B:
EVERY 1:30 @ MODERATE LOAD ~50% 
5 STRICT PRESS + 5 PUSH PRESS 
X6
*LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK

METCON:
"RANDY"
75 POWER SNATCHES (75#/55#)

 

Posted on 04/10/2014 at 06:24 PM | Permalink | Comments (0)

04/09/2014

KIRBY - 216

CFS WOD - THURSDAY 10APR2014

OLY:
Cleans
Every 1:30
@ 90%

2 Clean Pulls
1 Clean (Full Depth)
x6

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 most recent results HERE and check out a little background on "Kirby - 216" HERE.

 

Posted on 04/09/2014 at 10:02 PM | Permalink | Comments (0)

04/08/2014

COUPLE SIT UP CHALLENGE

CFS WOD - WEDNESDAY 9APR2014

STRENGTH: 
FRONT SQUATS 
EVERY 1:30 MINUTES 
1 FRONT SQUATS @ 90% 
2 FRONT SQUATS @ 75% 
X5 
*AFTER SET OF 1, RACK THE BAR AND LOAD 75%, 
PERFORM FINAL 2 REPS, REST WITH REMAINING 
TIME 

METCON: 
4 MINUTE AMRAP:
10 THRUSTERS (45#/35#)
*ADD 20# TO THE BAR AND COMPLETE 10 ADDITIONAL REPS, CONTINUE TO ADD 20# EVERY 10 REPS AND COMPLETE AS MANY REPS AS POSSIBLE IN 4 MINUTES
**SCORE TOTAL REPS COMPLETED


 

Posted on 04/08/2014 at 10:40 PM | Permalink | Comments (0)

04/07/2014

WHITE RUM

CFS WOD - TUESDAY 8APR2014

SKILL: 
HSPU/PULL UPS 

8:00 TOTAL 
TABATA MASH UP (:20 ON / :10 OFF) 
ALTERNATING BETWEEN HSPU AND PULL UPS 

METCON: 
30 DOUBLE UNDERS 
7 BAR MUSCLE UPS (SUB: 12 C-2-B PULL UPS) 
X4


 

Posted on 04/07/2014 at 05:44 PM | Permalink | Comments (0)

04/06/2014

THREE WORDS

CFS WOD - MONDAY 7APR2014

OLY:
Snatch
Every 1:30
@ 75%

2 Low Hang to High Hang
1 Low Hang Snatches
x6
*All Snatches are FULL DEPTH
**EXAMPLE: Low Hang sweep to High Hang Sweep, Low Hang sweep to High Hang, Low Hang sweep to High Hang, Low Hang Snatch, Low Hang Snatch

METCON:
8 minute AMRAP:
30 Power Cleans (95#/65#)
30 Front Squats (95#/65#)
30 Shoulder-2-Overhead (95#/65#)
20 Pull Ups
20 Kettlebell Swings (55#/35#)
20 Burpees
*Athlete decides order of movements and can partition any way they choose
**Score total reps completed

 

04/06/2014

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***

 

Posted on 04/06/2014 at 09:24 PM | Permalink | Comments (0)

04/03/2014

PROM DATES

***REMINDER:  APRIL ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (SUNDAY).  THANKS!***

CFS WOD - FRIDAY 4APR2014

STRENGTH SUPPLEMENT:
PART A:

EVERY 1:30 @ MODERATE LOAD ~40%
5 GOOD MORNINGS + 5 PERFECT BACK SQUATS 
X6

PART B:

EVERY 1:30 @ MODERATE LOAD ~50% 
5 STRICT PRESS + 5 PUSH PRESS 
X6

METCON (RX):
7 MINUTE AMRAP:
7 DEADLIFTS (225#/155#)
7 BURPEES
*SCORE TOTAL REPS COMPLETED


 

Posted on 04/03/2014 at 10:11 PM | Permalink | Comments (0)

04/02/2014

WOBBLE RADIO

***REMINDER:  APRIL ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (SUNDAY).  THANKS!***

CFS WOD - THURSDAY 3APR2014

OLY:
Cleans
Every 2:30
@ 85%

1 Pendlay Rows
2 Clean Pulls
1 Clean (Full Depth)
x6

METCON:
"DEATH BY CLEAN & JERK"
(M-105#/F-75#)
*Score last completed round + reps into the next round

  
 

Posted on 04/02/2014 at 10:27 PM | Permalink | Comments (0)

04/01/2014

WEBER

***REMINDER:  APRIL ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (SUNDAY).  THANKS!***

CFS WOD - WEDNESDAY 2APR2014

STRENGTH: 
FRONT SQUATS 
EVERY 3:00 MINUTES 
2 FRONT SQUATS @ 85% 
4 FRONT SQUATS @ 70% 
X5 
*AFTER SET OF 2, RACK THE BAR AND LOAD 70%, 
PERFORM FINAL 4 REPS, REST WITH REMAINING 
TIME 

METCON: 
“KELLY” 
400M RUN 
30 BOX JUMPS (24”/20”) 
30 WALL BALLS (20#/14#) 
X5 
*35:00 TIME CAP


 

Posted on 04/01/2014 at 06:08 PM | Permalink | Comments (0)

WEEKEND SCHEDULE

***DUE TO THE INDOC CLASS THIS WEEKEND THERE WILL BE A MODIFIED WEEKEND SCHEDULE.***

Saturday:
8-10AM Indoc Class 14-04
10-11AM Open Gym

Sunday:
2-4PM Indoc Class 14-04
4-5PM Open Gym

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