THURSDAY 6.1.17
PREP SESSION: DYNAMIC WARM UP EVERY 2:00 200M RUN (75% EFFORT) X5 OLY: CLEAN & JERK EVERY 2:00 2-2-2-2-1-1-1-1 *ASCENDING LOADS...
WEDNESDAY 5.31.17
PREP SESSION: OVERHEAD PRESS 12:00 STRENGTH: OVERHEAD 20:00 ALTERNATING EVERY 2:00 5 SHOULDER PRESS (@ 45% OF CLEAN & JERK) + 3-10...
TUESDAY 5.30.17
PREP SESSION: HIP FLEXOR MOBILITY 12:00 METCON: "GRACE" 30 CLEAN & JERKS (135#/95#) STRENGTH: BACK SQUAT 3 PAUSE SQUATS + MAX REPS @...
FRIDAY 5.26.17
PREP SESSION: 1-ARM KETTLEBELL MOVEMENTS 10:00 SWING, SNATCH AND THRUSTER METCON: 60 BOX JUMPS (24"/20") 30 TOES-2-BAR 60 KETTLEBELL...
THURSDAY 5.25.17
PREP SESSION: ROWING M=700M / F=600M ROW (400M CONTROLLED PACE & 300M/200M MAX EFFORT) X2 METCON: MAINSITE WOD 5.17.17 20:00 AMRAP ...
WEDNESDAY 5.24.17
PREP SESSION: RINGS 12:00 NOVICE = KIP RHYTHM PROFICIENT = RING DIP/TRANSITION ADVANCED = 30 MUSCLE UPS (FOR TIME) METCON: CROSSFIT...
CFS KIDS PROGRAM
CFS KIDS PROGRAM: The CrossFit Spartanburg Kids Program will run from June 12th - July 28th. Deadline for registration is June 5th....
TUESDAY 5.23.17
PREP SESSION: SHOULDER / BACK THORACIC MOBILITY 12:00 OLY: SNATCH 12:00 EMOM 3 SNATCHES @ 70% X4 2 SNATCHES @ 80% X4 1 SNATCH @ 90% ...
MONDAY 5.22.17
PREP SESSION: AIR SQUAT 12:00 METCON: 2017 REGIONALS INDIVIDUAL WOD #1 (NO VEST) BUY IN: 1200M RUN 4 STRICT HANDSTAND PUSH UP 8...
FRIDAY 5.19.17
PREP SESSION: JUMP ROPE 10:00 SINGLES, DOUBLES AND TRIPLES STRENGTH: PUSH PRESS 3 REPS @ 65% EMOM X8 METCON: 9 BOX JUMPS (30"/24") ...
