© 2019 CrossFit Spartanburg

March 23, 2017

… accept the things I cannot change;

     courage to change the things I can; 

          and wisdom to know the difference.

Mainsite programming (Crossfit.com) is the best publicly available program in the world at improving people’s general fitness levels. Heck, it essentially invented the wheel when it comes to comprehensive fitness models. It’s free. It’s accessible. It’s followable. It provides information on nutrition, mobility, rest,...

March 2, 2017

03/31/2017

FRIDAY

MOBILITY:
BACK AND SHOULDERS
15:00 FOAM ROLL/BANDS

METCON:
(COMPARE TO CFS WORKOUT "COCOBOLO")

12:00 AMRAP
20 CALORIE ROW
40 WALL BALLS (20#/14#)
60 PUSH PRESS (95#/65#)
80 DOUBLE UNDERS

Posted on 03/30/2017 at 10:12 PM | Permalink | Comments (0)

03/30/2017

THURSDAY

OLY (WEEK 5):
CLEAN & JERK

6:00 ALTERNATING EMOM
EVEN MINUTES = 2 CLEANS
ODD MINUTES = 2 JERKS

10:00 ALTERNATING EMOM
EVEN MINUTES = 1 CLEAN
ODD MINUTES = 1 CLEAN & JERK

*ATHLETE CHOOSES LOADS

METCON:
10 AIR SQUA...

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March 23, 2017

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