© 2019 CrossFit Spartanburg

March 1, 2013

03/31/2013

RELISH

***THERE WILL BE A NOONER TODAY (MONDAY)***

***REMINDER:  APRIL MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (MONDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Monday 1APR2013

***ORIGINALLY PROGRAMMED BY CROSSFIT INTEGRITY***
STRENGTH:
3 Back Squats @ 75-80% of 1RM every 90 seconds
x5

METCON:
12 Thrusters (M-95#/F-65#)
12 Burpees
400m Run
x3
*1 minute of MAX Double Unders immediately following the METCON 


 

Posted on 03/31/2013 at 08:29 PM in B...

February 1, 2013

02/28/2013

'BOUT TO GET TACTICAL

***THERE WILL BE A NOONER TODAY (FRIDAY)***

***THERE WILL NOT BE A 7AM OR 8AM CLASS THIS MORNING***

CFS WOD - Friday 1MAR2013

STRENGTH:
20 Back Squats
*Add 5# to the load used last Friday
**This is an unbroken set

METCON:
Partner WOD
10 Handstand Push Ups
10 18' Shuttle Runs
10 Hand Release Burpees
x10
*Teams of 2
**Only 1 partner working at a time
***Partner 1 completes a round and then partner 2 completes a round for a total of 10 rounds per team 

Posted on 02/28/2013...

January 1, 2013

01/31/2013

G GARAGE

***THERE WILL BE A NOONER TODAY (FRIDAY)***

***REMINDER:  FEBRUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

***IF YOU ARE COMPETING IN THE OPEN (SEE ABOVE), PLEASE WRITE "TEAM CFS OPEN ATHLETE" ON YOUR ENVELOPE.***

CFS WOD - Friday 1FEB2013

OLY WORK:
2 Squat Cleans @ 70-80% of 1RM EMOM
x5

METCON:
3 Thrusters (M-185#/F-135#)
6  Handstand Push Ups
9 Chest-2-Bar Pull Ups
x5 

The Griz and Josh M.

 
...

December 1, 2012

12/31/2012

HANG IT OVER

***THE GYM WILL BE OPEN FROM 8AM-11AM TODAY (TUESDAY).  OPEN GYM FORMAT.***

******REMINDER:  JANUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (MONDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Tuesday 1JAN2013

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT NEW ENGLAND***
*Perform the workout with a running clock
**Score all 3 rounds
***Complete each round as fast as possible and use the remaining time for recovery

@ 00:00:
10 Powe...

November 1, 2012

11/29/2012

SUNS OUT GUNS OUT

***THERE WILL BE NO 7AM OR 8AM CLASS THIS MORNING (FRIDAY)***

CFS WOD - Friday 30NOV2012

STRENGTH:
Shoulder Press
Wendler Cycle - Week 3
*Use 90% of 1RM for calculations
75% x 5
85% x 3
95% x 1+
**Sets are performed every 2 minutes

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT.COM***
5 Front Squats
25 Pull Ups
4 Front Squats
20 Pull Ups
3 Front Squats
15 Pull Ups
2 Front Squats
10 Pull Ups
1 Front Squat
5 Pull Ups
*Racks are not allowed, bar must come from the ground
**Cro...

October 1, 2012

10/31/2012

REDWOOD ORIGINAL

***REMINDER:  NOVEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT SATURDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Thursday 1NOV2012

STRENGTH:
2 Tire Flips (HEAVY) every 90 seconds
x6

METCON:
400m Run
12 Shoulder Touches
12 Kettlebell Swings (M-70#/F-55#)
12 GHD Sit Ups
x3


   
  
 

Posted on 10/31/2012 at 08:20 PM in GHD SIT UPS, KETTLEBELL SWINGS, RUN, SHOULDER TOUCHES, TIRE FLIPS | Permalink | Comments (0...

September 1, 2012

09/29/2012

EAT LIKE YOU TRAIN WINNERS

The 7 week EAT LIKE YOU TRAIN paleo challenge is over.  Those of you who hung in there over these last 7 weeks have seen great changes, and now you know see what it takes to eat like you train.  Keep up the good work.

Josh V is the winner!  Josh gets 2 months free at CFS and $120 in cash. (And over 5% reduction in body fat and a muscle up!)

Before - After

278 lbs. - 239 lbs.

46 in. waist - 37.75 in. waist

283 FGB - 317 FGB

375 3RM - 375 3RM

Great job Josh V...

August 1, 2012

08/31/2012

SATURDAY/SUNDAY/MONDAY SCHEDULE

Saturday:  9AM-NOON (Open Gym)
Sunday:  2PM-5PM (Open Gym)
Monday (Labor Day):  8AM-11AM (Open Gym)
 

Posted on 08/31/2012 at 01:53 PM | Permalink | Comments (0) | TrackBack (0)

08/30/2012

HOTEL PACK

***Workout pictures from this week will be updated soon.  In the meantime, check out this article from CrossFit One World ("Beware of Competition Madness") and keep in mind that this is applicable to daily workouts/training sessions as we...

July 1, 2012

07/22/2012

AND THE RIMS KEEP SPINNIN'

CFS WOD - Monday 23JUL2012

MOBILITY/SKILL:
5 Minutes of Shoulder Mobility
10 Minutes of Power Clean work
*Focus on getting the bar into the pockets, solid catch with the hips, and big elbows

METCON:
***PROGRAMMED BY DR. SKA***
3 Minute AMRAP:
6 Power Cleans (M-155#/F-105#)
6 Pull Ups
x5
*REST 2 Minutes between rounds
**Score total rounds + reps completed
***Start each round where you finished the last (EXAMPLE:  Athlete finishes 6 Power Cleans and 3 Pull Ups on...

June 1, 2012

06/29/2012

SLUMP BUSTER

CFS WOD - Friday 29JUN2012

STRENGTH:
5 Front Squats @ 70%
REST 30 seconds
5 MAX Effort Vertical MedBall Throws
REST 1 minute
x4

METCON:
BUY IN = 3 Atlas Stone-2-Shoulder
100m Farmers Carry (M-70# x 2/F-55# x 2)
30 Double Unders
x3
CASH OUT = 3 Atlas Stone-2-Shoulder


   
   
   
   
  

Posted on 06/29/2012 at 06:28 AM in ATLAS STONE, DOUBLE UNDER, FARMER CARRY, FRONT SQUAT, METCON | Permalink | Comments (2) | TrackBack (0)...

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