© 2019 CrossFit Spartanburg

FEBRUARY 2016

February 1, 2016

02/29/2016

COED VOLLEYBALL

Its last minute, but if you are interested in possibly being on a CFS coed volleyball team get with Tal ASAP.  Games will be on Monday nights (staring next Monday) at 6:30 and 7:30.  The league is through Upward and will cost $50 per person.

 

Posted on 02/29/2016 at 08:29 PM | Permalink | Comments (0)

DOWEL ROD

CFS WOD - TUESDAY 1MAR2016

STRENGTH:
BACK SQUAT (TEST)
20:00 TO ESTABLISH 1RM

METCON:
3:00 400M RUN + MAX PULL UPS
2:00 200M RUN + MAX DOUBLE UNDERS
1:00 100M RUN + MAX FRONT SQUATS (155#/105#)
*SCORE = PULL UPS + DOUBLE UNDERS + FRONT SQUATS


 

Posted on 02/29/2016 at 08:14 PM | Permalink | Comments (0)

02/28/2016

MONGO PALLETS

CFS WOD - MONDAY 29FEB2016

OLY:
SNATCH (WEEK 5)
2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS
@ 80%
EVERY 2:00
X6

METCON:
30 HANG POWER SNATCHES (75#/55#)
30 WALL BALLS (20#/14#)
30 BURPEES
30 WALL BALLS
30 HANG POWER SNATCHES
*12:00 TIME CAP


 

Posted on 02/28/2016 at 06:19 PM | Permalink | Comments (0)

02/25/2016

16.1

CFS WOD - FRIDAY 26FEB2016

OPEN WORKOUT 16.1 (RX):
20:00 AMRAP:
25' OVERHEAD WALKING LUNGE (95#/65#)
8 BAR FACING BURPEES
25" OVERHEAD WALKING LUNGE
8 CHEST-2-BAR PULL UPS

OPEN WORKOUT 16.1 (SCALED):
20:00 AMRAP:
25' FRONT RACK WALKING LUNGE (45#/35#)
8 BAR FACING BURPEES
25" FRONT RACK WALKING LUNGE
8 JUMPING PULL UPS

 

Posted on 02/25/2016 at 09:06 PM | Permalink | Comments (0)

VIOLENT SPIRIT FINGERS

CFS WOD - THURSDAY 25FEB2016

OLY:
CLEAN & JERK (WEEK 2)
5 TOUCH-N-GO CLEANS @ 65%
EVERY 1:30
X4

2 SQUAT CLEAN & JERKS @ 65%
EVERY 1:00
X5

METCON:
7:00 AMRAP
7 POWER CLEANS (95#/65#)
7 TOES-2-BAR
7 PUSH UPS

SHIRTS WILL BE HERE NEXT FRIDAY!
 

Posted on 02/25/2016 at 01:33 PM | Permalink | Comments (0)

02/24/2016

OPEN 2016 INFO

CFS Athletes...its about that time.  We find out Thursday night what we'll be getting into all weekend, but before we get all cray cray let's hash through a few thangs:

  1. Ya'll know the deal, NO OPEN WORKOUTS WILL BE PERFORMED AT CFS ON MONDAYS.  Get 'er done Friday through Sunday.

  2. The gym will be open on Sundays from 2-4PM during the 5 weeks of the Open.

  3. If you are a CFS athlete and you do an Open workout outside of the CFS gym (meaning at another affiliate) you'll need that affiliate to validate your score.  Its the athlete's responsibility to ensure that affiliate is registered and capable of validating scores.

  4. Open workouts will be performed during regular gym hours.

  5. A certified judge must be present and must sign your scorecard in order for your score to be validated.

  6. Scorecards will be provided.

  7. We will draw one name from the list of athletes signed up for the Open for a weekly prize pack. WEEK 1 = 1 FREE MONTH AT CFS.

 

Posted on 02/24/2016 at 09:57 AM | Permalink | Comments (0)

02/23/2016

BREAKFAST NOOGIE

CFS WOD - WEDNESDAY 24FEB2016

SKILL:
MUSCLE UPS (WEEK 5)
12:00 MUSCLE UP PROGRESSION WORK

METCON:
20 WALL BALLS (20#/14#)
20 KETTLEBELL SNATCHES-RIGHT (55#/35#)
20 WALL BALLS
20 KETTLEBELL SNATCHES-LEFT
X2
*12:00 TIME CAP


 

Posted on 02/23/2016 at 05:17 PM | Permalink | Comments (0)

02/22/2016

HAPPY DANCE

CFS WOD - TUESDAY 23FEB2016

STRENGTH:
BACK SQUAT (WEEK 6)
EVERY 1:30
5 REPS @ 70%
X3

3 REPS @ 80%
X3

1 REP @ 90%
X3

USE REMAINING 6:30 TO WORK TO DAY'S 1RM

METCON:
BUY IN:  50 DOUBLE UNDERS

21-15-9
DEADLIFTS (225#/155#)
BURPEES

CASH OUT:  50 DOUBLE UNDERS
*10:00 TIME CAP


 

Posted on 02/22/2016 at 08:40 PM | Permalink | Comments (0)

02/21/2016

THE BIRD

CFS WOD - MONDAY 22FEB2016

OLY:
SNATCH (WEEK 4)
2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS
@ 75%
EVERY 1:30
X7

METCON:
CROSSFIT OPEN WORKOUT 15.2
3:00 TO COMPLETE 2 ROUNDS OF:
10 OVERHEAD SQUATS (95#/65#)
10 CHEST-2-BAR PULL UPS
*INCREASE EACH MOVEMENT BY 2 REPS EVERY 3:00
**CONTINUE UNTIL ATHLETE IS UNABLE TO COMPLETE REQUIRED NUMBER OF REPS IN ALLOCATED 3:00


 

Posted on 02/21/2016 at 08:08 PM | Permalink | Comments (0)

02/18/2016

JUNCTION BOYS

CFS WOD - FRIDAY 19FEB2016

METCON:
(COMPARE TO CFS WOD "CINNAMON RAISEN BISCUIT")
"KELLY"
400M RUN
30 BOX JUMPS (24"/20"0
30 WALL BALLS (20#/14#)
X5
*35:00 TIME CAP

 

02/17/2016

BATMAN RETURNS

CFS WOD - THURSDAY 18FEB2016

OLY:
CLEAN & JERK
5 TOUCH-N-GO CLEANS @ 60%
EVERY 1:30
X4

2 SQUAT CLEAN & JERKS @ 60%
EVERY 1:00
X5

METCON:
CROSSFIT OPEN WORKOUT 15.4
8:00 AMRAP
3 HANDSTAND PUSH UPS
3 CLEANS (185#/125#)
6 HSPU
3 CLEANS
9 HSPU
3 CLEANS
12 HSPU
6 CLEANS...ETC...
*ADD 3 HSPU EACH ROUND
*ADD 3 CLEANS AFTER EVERY 3 ROUNDS


 

Posted on 02/17/2016 at 04:23 PM | Permalink | Comments (0)

SHIRT ORDERS

ATTENTION CFS ATHLETES!  Shirt money is due to Irene no later than close of business Thursday (Feb. 18th).  
Make sure you toss it in an envelope with your name on it and get it in the right bucket (the one under the order forms).  Checks are made out to "Irene Pothoven".  Last chance to look cool in an official CFS Open 3/4 sleeve shirt... #freshtadef

 

Posted on 02/17/2016 at 12:55 PM | Permalink | Comments (0)

02/16/2016

DAMN THE TORPEDOES

CFS WOD - WEDNESDAY 17FEB2016

SKILL:
MUSCLE UPS (WEEK 4)
12:00 MUSCLE UP PROGRESSION WORK

METCON:
(COMPARE TO CFS WOD "COWABUNGA")
500M ROW
X3
*REST AS NEEDED BETWEEN ATTEMPTS
**SCORE = SLOWEST OF 3 ATTEMPTS

 

Posted on 02/16/2016 at 09:30 PM | Permalink | Comments (0)

02/15/2016

OREO SKILLET

CFS WOD - TUESDAY 16FEB2016

STRENGTH:
BACK SQUAT (WEEK 5)
EVERY 1:30
5 REPS @ 70%
X3

3 REPS @ 80%
X3

1 REP @ 90%
X3

USE REMAINING 6:30 TO WORK TO DAY'S 1RM

METCON:
21 KNEES-2-ELBOWS
42 DOUBLE UNDERS
7 THRUSTERS (155#/105#)
*7:00 TIME CAP


 

Posted on 02/15/2016 at 09:43 PM | Permalink | Comments (0)

02/14/2016

BLACK SAILS

CFS WOD - MONDAY 15FEB2016

OLY:
SNATCH (WEEK 3)
2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS
@ 70%
EVERY 1:30
X7

METCON:
40 SIT UPS
20 PULL UPS
10 BURPEES
20 PULL UPS
40 SIT UPS
*12:00 TIME CAP


 

Posted on 02/14/2016 at 01:43 PM | Permalink | Comments (0)

02/11/2016

SLAM THE PIG

CFS WOD - FRIDAY 12FEB2016

METCON:
0:00 - 4:00
AMRAP
12 SUMO DEADLIFT HIGH PULLS (95#/65#)
6 HANDSTAND PUSH UPS

4:00 - 6:00
MAX REP BURPEE BOX JUMP OVERS (24"/20")

6:00 - 20:00
FIND 1RM PUSH PRESS

20:00 - 25:00
400M RUN
30 OVERHEAD SQUATS (95#/65#)
20 BURPEES
100 DOUBLE UNDERS

Posted on 02/11/2016 at 08:46 PM | Permalink | Comments (0)

02/10/2016

DOUBLE COVERAGE

CFS WOD - THURSDAY 11FEB2016

OLY:
CLEAN & JERK (DE-LOAD)
3 CLEANS + 1 JERK @ 55%
EVERY 2:00
X7

METCON:
21-15-9
CLEAN AND JERKS (75#/55#)
PULL UPS
*8:00 TIME CAP

Posted on 02/10/2016 at 09:05 PM | Permalink | Comments (0)

02/09/2016

SHE-WEE

CFS WOD - WEDNESDAY 10FEB2016

SKILL:
MUSCLE UPS (WEEK 3)
12:00 MUSCLE UP PROGRESSION WORK

METCON:
2:00 MAX REP KETTLEBELL SNATCHES-RIGHT (55#/35#)
2:00 MAX REP KETTLEBELL SNATCHES-LEFT
2:00 MAX KETTLEBELL SWINGS


 

Posted on 02/09/2016 at 07:34 PM | Permalink | Comments (0)

02/08/2016

PUPPYMONKEYBABY

CFS WOD - TUESDAY 9FEB2016

STRENGTH:
BACK SQUAT (WEEK 4)
EVERY 1:30
7 REPS @ 65%
X3

4 REPS @ 75%
X3

2 REPS @ 85%
X3

USE REMAINING 6:30 TO WORK TO DAY'S 1RM

METCON:
7 THRUSTERS (95#/65#)
5 TOES-2-BAR
X7
*10:00 TIME CAP

 

Posted on 02/08/2016 at 09:22 PM | Permalink | Comments (0)

02/07/2016

FART FACE

CFS WOD - MONDAY 8FEB2016

OLY:
SNATCH (WEEK 2)
2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS
@ 65%
EVERY 1:30
X7

METCON:
CROSSFIT OPEN WORKOUT 13.1
17:00 AMRAP
40 BURPEES
30 SNATCHES (75#/45#)
30 BURPEES
30 SNATCHES (135#/75#)
20 BURPEES
30 SNATCHES (165#/100#)
10 BURPEES
MAX REP SNATCHES (210#/120#)

 

02/04/2016

TRASH

CFS WOD - FRIDAY 5FEB2016

METCON:
0:00 - 2:00
BUTCHER PUSH (155#/105#)
MAX TOES-2-BAR

2:00 - 4:00
BUTCHER PUSH
MAX BURPEES

4:00 - 15:00
FIND MAX UNBROKEN SET OF DOUBLE UNDERS

15:00 - 17:00
BUTCHER PUSH
MAX WALL BALLS (20#/14#)

17:00 - 19:00
BUTCHER PUSH
MAX SIT UPS


 

Posted on 02/04/2016 at 10:01 PM | Permalink | Comments (0)

02/03/2016

GOLDEN STATE

CFS WOD - THURSDAY 4FEB2016

OLY:
CLEAN & JERK (TEST)
20:00 TO FIND 1RM CLEAN & JERK

METCON:
(COMPARE TO CFS WOD "FACE MUSH")
"JACKIE"
1000M ROW
50 THRUSTERS (45#/35#)
30 PULL UPS
*10:00 TIME CAP


 

Posted on 02/03/2016 at 09:09 PM | Permalink | Comments (0)

02/02/2016

SHOT CALLER

CFS WOD - WEDNESDAY 3FEB2016

SKILL:
MUSCLE UPS (WEEK 2)
12:00 MUSCLE UP PROGRESSION WORK

METCON:
15 KB CURTIS P'S - RIGHT (55#/35#)
30 KETTLEBELL SWINGS
15 KB CURTIS P'S - LEFT


 

Posted on 02/02/2016 at 06:50 PM | Permalink | Comments (0)

WEEKEND SCHEDULE

DUE TO THE FEBRUARY INDOC CLASS THIS WEEKEND THE SATURDAY OPEN GYM HOURS WILL RUN FROM 10AM-NOON.

 

Posted on 02/02/2016 at 01:08 PM | Permalink | Comments (0)

02/01/2016

DREUCE

CFS WOD - TUESDAY 2FEB2016

STRENGTH:
BACK SQUAT (WEEK 3)
EVERY 1:30
7 REPS @ 65%
X3

4 REPS @ 75%
X3

2 REPS @ 85%
X3

USE REMAINING 6:30 TO WORK TO DAY'S 1RM

METCON:
CROSSFIT OPEN WORKOUT 14.3
8:00 AMRAP
10 DEADLIFTS (135#/95#)
15 BOX JUMPS (24"/20")
15 DEADLIFTS (185#/135#
15 BOX JUMPS
20 DEADLIFTS (225#/155#)
15 BOX JUMPS
25 DEADLIFTS (275#/185#)
15 BOX JUMPS
30 DEADLIFTS (315#/205#)
15 BOX JUMPS
35 DEADLIFTS (365#/225#0
15 BOX JUMPS

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