CrossFit-Springfield

“Pull Grace Up”

3 Rounds for time of:

10 Clean and Jerk 135/95lb

30 Pull Ups

Post times to Comments.

JUNE CrossFitter of the Month

In 12 minutes perform as many rounds as possible of:

5 Thrusters (95/65lb)
10 Burpees

Post times to Comments.

Amy and Kim forging elite fitness- Great job, ladies!!

A year later, Ashley and I are finally throwing a party to celebrate our wedding!  No formal invitations, no RSVP, no gifts, just get there and have a great time!!!!    I consider all of you at CrossFit family, so it wouldn’t be the same if you didn’t come celebrate with us!

SATURDAY JUNE 6 at EBBETT”S FIELD (off of Walnut street, if you don’t know where Ebbett’s is, you have bigger problems…this is the best place in Springfield!  North on National, take a left on Walunt, Ebbett’s is down the street approx. 1/2 mile on the right).

Party starts at 7 and lasts until we get kicked out!

See you all there!

I thought up the following WOD yesterday while scarfing down some lunch in between clients. If it’s no fun, please blame Mama Jean’s Tuna Salad.

-Jeremy

“CrossFit Golf”

The objective of “CrossFit Golf” is to complete the WOD in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps complete the 10, then your score would be 3. This WOD is not for time so you may rest prn in between sets.

Perform the following 8 movements in the fewest possible number of sets. You may execute the WOD in any order you wish. Par for the course = 8.

30 Deadlift 185/105lb
50 Ring Dips (scale with regular bar dips upstairs OR box dips)
30 Pull Ups
50 Push Ups
30 Overhead Squats 105/65lb
50 Knees to Elbows
30 Wall Balls 10lb
50 Double Unders (scale with 150 regular j.rope)

Post total sets to Comments.

Design by Chris White (greatwhitegrafix.com).

CFS MEMBERS: The start times for our Group CrossFit Classes are at the top of the hour (See schedule for hours). Please make every attempt to arrive on time. This will allow everyone an appropriate amount of warm-up and instruction time. If you arrive in the middle of the hour, we ask that you wait until the top of the next hour to begin the WOD. 3..2..1..GO!!

For time:

75 Sit Ups

then, 5 Rounds of:

20 Push Press 75/45lb

15 SDHP 75/45lb 

10 Shoulder Press 95/65lb

5 Hang Power Snatch 95/65lb

Finish with 75 Sit Ups

Post times to Comments.

Jessi's back from vacation and badder than EVER!!!

10-9-8-7-6-5-4-3-2-1 rounds for time of:

Power Clean (135/85lb)
Pull-ups
Kettlebell Swings (24/16kg)

Post times to Comments.

CFS MEMBERS: The start times for our Group CrossFit Classes are at the top of the hour (See schedule for hours). Please make every attempt to arrive on time. This will allow everyone an appropriate amount of warm-up and instruction time. If you arrive in the middle of the hour, we ask that you wait until the top of the next hour to begin the WOD. 3..2..1..GO!!

Complete each station within 1 hour:

Station 1

Bench Press 12-10-8-6-4-2 (post loads to Comments)

Station 2

BackSquat 12-10-8-6-4-2 (post loads to Comments)

Station 3

*Weighted Pull Ups 12-10-8-6-4-2 (post loads to Comments)

*If you can’t perform a pull up, complete 50 Ring Rows.

Station 4

2 min. Max Burpees.  Burpees will be performed CHEST TO DECK! YOU MAY STEP OUT/IN.  HANDS MUST CLAP OVERHEAD, HIPS/KNEES MUST EXTEND, FEET MUST LEAVE THE GROUND ON EACH REP (post reps to Comments).

CrossFit-Springfield is CLOSED today in observance of Memorial Day.

“Let us, then, at the time appointed, gather around their sacred remains, and garland the passionless mounds above them with choicest flowers of springtime; let us raise above them the dear old flag they saved; let us in this solemn presence renew our pledge to aid and assist those whom they have left among us a sacred charge upon the Nation’s gratitude—the soldier’s and sailor’s widow and orphan.” – General Order #11

-In 1868, General Order #11 of the Grand Army of the Republic called for May 30th to be designated as a day of memorial for Union veterans; originally called “Decoration Day,” it later evolved into the U.S. national Memorial Day holiday.

Staff Sgt. Steven Dubois of Remus, Mich., loads a rifle magazine with ammunition. His tattoo reads "For The Fallen" and lists the names of 17 of his friends who have died in combat during his tours to Iraq and Afghanistan. There have been over 600 American military deaths in Afghanistan since the U.S.-led toppling of the Taliban in 2001. At least 4,280 have died in the Iraq war since it began in 2003, according to The Associated Press.

Spl. Taylor Jordan lifts weights in the rain at Camp Restrepo on May 8, 2009.

OPERATION PHOENIX

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

CrossFit Springfield will be CLOSED Monday, May 25th for MEMORIAL DAY. Have a safe and relaxing holiday!

New CrossFit-Springfield Boot Camp session begins on June 1!!!  For more info, contact Jessi or Jeremy.  5am session and 5:30pm session is offered.  Sign up soon…space is limited and we’ve already started filling spots.

Here are some shots from Saturday morning’s WOD:

3..2..1..GO!

Ben & Zach hit the boxes!

Go Ashley!!

Robbie lookin' good on SDHP!

Well done, gang!

Pics from the past week:

For time:

Suicide Run (10,20,30,40,50m)

21-18-15-12-9-6-3 Rounds of:

SDHP 95/55

Box Jump 24/18″

Suicide Run (10,20,30,40,50m)

Post times to Comments.

Go Bridget!! This pic is SO next to "AWESOME" in Webster's.

The CrossFit-Springfield BootCampers kickin' some butt!!

You know, this pic really doesn't need a caption; Mel's shirt says it all.

All smiles for Mary and Ana after Thursday's WOD!!

CrossFit Springfield will be CLOSED Monday, May 25th for MEMORIAL DAY

New CrossFit-Springfield Boot Camp session begins on June 1!!!  For more info, contact Jessi or Jeremy.  5am session and 5:30pm session is offered.  Sign up soon…space is limited and we’ve already started filling spots.

4 Rounds for time:

Run 400m
30 Ring Push Ups (scale with Push Ups or Box Push Ups)
50 Air Squats

Post times to Comments.

Meggin White and Amber Ennis happy to be done with yesterday's WOD!

Congrats to Dan and Dave Coryell and the Coryell family for having their business, TLC Properties, named "2009 Small Business of the Year" by the Springfield Chamber of Commerce!

CrossFit Springfield will be CLOSED Monday, May 25th for MEMORIAL DAY

For max load:

Clean & Jerk 1-1-1-1-1-1-1

Post Max load to Comments.

Josh Everett with a 155kg (341lb) C & J

 

3 Rounds for time:

225/135lb Deadlift, 15 Reps

50 Sit Ups

95/55lb Push Press, 30 Reps

Post times to Comments.

4 x 100 Challenge

Scale loads prn. Perform the following For Time:

400m Run
25 Weighted Push Ups
25 Ring Dips/Dips (upstairs)/ Box Dips
25 Weighted Push Ups
25 Ring Dips/Dips (upstairs)/ Box Dips
400m Run
25 1-arm DB Row Right
25 Pull Ups
25 1-arm DB Row Left
25 Pull Ups
400m Run
25 Weighted DB Squats
25 Walking Lunges R/L=1
25 Jump Squats
25 KB Swings
400m Run
25 Sit Ups
25 Knees to Elbows
25 Sit Ups
25 Knees to Elbows

Post times to Comments.