FRIDAY 4.14.17
FRIDAY PREP SESSION: PULL UPS (STRICT AND KIPPING) METCON: 60 ALTERNATING DUMBBELL SNATCHES (50#/35#) M = 60 / F = 50 HAND RELEASE...
END OF THE OPEN PARTY @ HUB CITY TAP HOUSE
The CrossFit Spartanburg "End of the Open" party will be at Hub City Tap House (downtown Spartanburg) on April 29th at 1PM. This will be...
THURSDAY 4.13.17
THURSDAY PREP SESSION: FRONT SQUATS AND PUSH PRESS SKILL: HANDSTAND PUSH UPS (PROGRAMMED BY ALI) EVERY 2:00 :10 - :30 HANDSTAND HOLD...
WEDNESDAY 4.12.17
WEDNESDAY PREP SESSION: HOLLOW BODY / "SUPERMAN" / PLANK / LAT ACTIVATION TRANSFER TO RIG PROGRESSION = 3 KIP SWINGS + 3-5 TOES-2-BAR...
TUESDAY 4.11.17
TUESDAY PREP SESSION: OVERHEAD SQUAT STRENGTH: OVERHEAD SQUATS EVERY 1:30 5 REPS X7 *ATHLETES MAY USE A RACK **ASCEND TO HEAVIEST...
MONDAY 4.10.17
MONDAY PREP SESSION: GLUTE ACTIVATION (DEADLIFTS AND KETTLEBELL SWINGS) EXPLOSIVE JUMPING METCON: (COMPARE TO CFS WORKOUT "KIRBY -...