CrossFit Springfield

"Welcome to the community of people who have decided that easy will no longer suffice."

W.O.D Saturday 11/29/14

Posted by jeremy On November - 28 - 2014 ADD COMMENTS

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Metcon (Time)

50 DUs
50m Sled Pull, 4 x 45s (Men) | 3 x 45s (Women)
50 KB SDHP, 70/55lb
50m Sled Pull
50 Hand Release Push Ups
50m Sled Pull
50 Sit Ups
50m Sled Pull
50 KB Goblet Squats, 70/55lb
50m Sled Pull
50 Burpees

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Please note the changed time for services for Landon Potts this coming Monday. Visitation is at 1pm and Service is at 3pm. Details below from coach Chance:

“Services for our son Landon are as follows:

Location: Nixa First Assembly of God
113 W. Mt. Vernon
Nixa, MO 65714

Monday, December 1st
1noon-3pm – Visitation
3pm – Celebration of Landon Potts Life Service
Graveside service following at: Delaware Cemetery, Delaware Town Road, Nixa, MO 65714

Arrangements being handled by Greenlawn-East Funeral Home
Phone: 417-887-6565

In Lieu of Flowers donations can be made in memory of Landon to the H.A.Y. (Horses Assisting Youth) Foundation at thehayfoundation.com “

W.O.D Friday 11/28/14

Posted by jeremy On November - 27 - 2014 1 COMMENT

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2 Rep Tap-N-Go Power Clean (12 Minute EMOM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Please continue to keep coach Chance Potts, the Potts family, and all the families and communities affected by the car accident that occurred Wednesday evening in your prayers. Chance, Sherry, Tanner, Reid, and Cross: Your CFS family loves you!

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Landon Potts

September 17th 1992 – November 26th 2014

Even if you didn’t know Landon you’re easily able to see the beautiful way in which he lived his life. May his spirit live on in each of us as – with God’s grace – we tackle wholeheartedly every obstacle life sets before us. Rest well, Landon Potts! You will be forever missed. 

W.O.D Thursday 11/27/14

Posted by jeremy On November - 26 - 2014 ADD COMMENTS

HAPPY THANKSGIVING!

Today we have a 6am Row Class and a 9am Group WOD available – all other classes are cancelled. We’re back to normal business hours on Friday.

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Metcon (Time)

90 DU (sub 90 parallette jumps)
80 Pushups
70 Situps
60 Stationary OH Lunges 45/25 (R=1, L=2)
50 Calorie Row
40 Burpees
30 T2B
20 One Arm KB Snatch Alternating 70/55
10 Ring MU

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Vote HERE for the winners of The 2014 WODDY Awards!

woddyface

Upload your most epic selfie to CrossFit Springfield’s Facebook page.  The selfie with the most “likes” gets 2 FREE tickets to the 3rd Annual CrossFit Springfield Woddy Awards on December 6th!

W.O.D Wednesday 11/26/14

Posted by jeremy On November - 25 - 2014 ADD COMMENTS

Thanksgiving Holiday Business Hours at CrossFit Springfield: Thursday we will have two classes available – a 6am Row Class and a 9am Group WOD. All other classes will be canceled for the day.

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1 Strict Press + 3 Push Press + 5 Push Jerks

Perform the complex 4 times for max load

Jackie (Time)

For Time:

1000m Row
50 Thrusters, 45#
30 Pull-ups

Sam Briggs with a Jackie time of 6:05 at the 2013 CF Games European Regional.

W.O.D Tuesday 11/25/14

Posted by jeremy On November - 24 - 2014 ADD COMMENTS

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Metcon (Time)

“This WOD Goes To Eleven”

1-11 Rounds for time of:

TTB
Box Jump Over, 30/24″
Deadlift, 245/165lb
WallBall, 25lb to 10′ | 20lb to 9′
KB Swing, 70/55lb

3rd Annual WODDY’s Glitter from baselinemedia on Vimeo.

W.O.D Monday 11/24/14

Posted by jeremy On November - 23 - 2014 ADD COMMENTS

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Olympic Lifting Total (Total Weight)

(24 Minute Clock) 3 Attempts Snatch | 3 Attempts Clean & Jerk:

6 Min WU on Snatch then Perform 1 attempt every 2 minutes for 6 minutes.
6 Min WU on C & Jerk then Perform 1 attempt every 2 minutes for 6 minutes.

Metcon (Time)

For time:

15 Burpees
15 Snatches, 135/95lb
15 Burpees
15 Clean & Jerks, 135/95lb
15 Burpees

woddys collage

The 2014 CFS Woddy Awards are almost here! Get your tickets to our most fun evening of the year today! Tickets are $30 each and include a catered dinner at 425 Downtown, dancing courtesy of our awesome DJ (Coach Alissa Myers), free beer til our kegs go dry, and all proceeds will go directly towards The Kids of Our Heroes Camp which benefits local children who’ve lost a parent in Military service to our country. It’s a win all the way around! Hope to see you all there!

W.O.D Saturday 11/22/14

Posted by jeremy On November - 21 - 2014 ADD COMMENTS

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Thruster

3-3-3-3-3

“Jackie-ish” (AMRAP – Rounds and Reps)

Perform as many rounds as possible in 10 Minutes of:

Row 150m
10 Thrusters, 95/65lb
5 CTB Pull Ups

3rd ANNUAL WODDY AWARDS from baselinemedia on Vimeo.

W.O.D Friday 11/21/14

Posted by jeremy On November - 20 - 2014 ADD COMMENTS

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Metcon (Time)

3 Rounds for time:

Accumulate 20 Seconds L-Sit Hold
30 Alt. Single-Arm DB Snatches, 40/25lb
40 Sit Ups
500m Burden Run with MB, 20/14lb

photo (36)

CrossFit Springfield once again has an awesome opportunity to bless and positively impact our local community by providing Christmas gifts to children at The Springfield Boys & Girls Town. The process is super fun and easy – if you’d like to participate in helping to make a child’s Christmas a little better and brighter, all you’ve got to do is grab one of the ornament tags from the tree located just to the right when you walk into the gym. On it, you see the child’s name, age, and their wish list. You can purchase all the gifts on their list on your own or split it with as many friends as you want. Bring the gifts back unwrapped on or before Dec. 10th. Thank you to our members and coaches for your demonstration of love each holiday season!

Thanks as well to Lisa Godfrey for leading this initiative!

W.O.D Thursday 11/20/14

Posted by jeremy On November - 19 - 2014 ADD COMMENTS

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Death by Pull Ups

EMOM: 1, 2, 3, 4,5 ,6 ,7 , 8, 9, 10, 12, etc
Goal is get as high as you can achieve on the ladder w/o torn hands or injury – not cool. Live to fight another day. Use bands and scale by jumping as needed.

Metcon (Time)

For time. Begin at the Pull Up Rig:

100′ FatBar OH Walking Lunges, 110/80lb, Down 50′ & back 50′

2 Rounds:
15 Calorie Row
15 Ring Push Ups
15 KB SDHP, 100/70lb

then,

50′ Burpee Broad Jump back to concrete
50′ Burpee Broad Jumps back to Pull Up Rig
15 FatBar Push Press, 110/80lb
50′ Burpee Broad Jump back to concrete
50′ Burpee Broad Jumps back to Pull Up Rig
15 FatBar Deadlift, 110/80lb
50′ Burpee Broad Jump back to concrete
50′ Burpee Broad Jumps back to Pull Up Rig
15 FatBar Hang Clean, 110/80lb

then,

2 Rounds:
15 Calorie Row
15 Ring Push Ups
15 KB SDHP, 100/70lb

100′ FatBar F.Racked Walking Lunges, 110/80lb, Down 50′ & back 50′

W.O.D Wednesday 11/19/14

Posted by jeremy On November - 18 - 2014 ADD COMMENTS

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Warm Up

10 Minutes:

Death by 50ft.

Rope Climb

2 Minutes for max reps to 15ft

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

15 Stick Jumps, 24/20″
12 KB Swings, 55/35lb
9 DB Thrusters, 40/25lb

So here’s the down and dirty about the Woddys…we ARE moving  to 425 Downtown… THE MOST AWESOME event venue in Springfield!!! We want to make room for everyone and give you guys the most epic party!  So stretch before you come because we have a DJ this year!!!  Your ticket includes dinner, the show, and dancing.  We have a cash bar too!!! Tickets are $30 each and available at the front desk at CFS.

W.O.D Tuesday 11/18/14

Posted by jeremy On November - 17 - 2014 1 COMMENT

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Perform Once Through – Not For Time:

15 KB Swing, 55/35lb
20 Sit Ups
25 Mountain Climbers, R/L=1
Row 300m

1 Power Clean + 1 Hang Squat Clean + 1 Sh to OH Anyway

8 Minute EMOM: 1PC|1HSC|1StoOH)

Metcon (Time)

15-12-9-6-3 Rounds For Time Of:

Squat Clean, 115/85lb
Ring Dips

downtown

2014 WODDY Tix are $30 and available at the front desk at CFS! Last day to get your nominations in is today! Hit up the WODDY’s voting booth at the gym.

W.O.D Monday 11/17/14

Posted by jeremy On November - 16 - 2014 ADD COMMENTS

Don’t forget to get your 2014 WODDY tickets available at the front desk at CFS!

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Back Squat

5 x 4 @ 55/60/65/70/75% of your 1RM Back Squat

Metcon

Kill Cliff ECC Online Qualifier Week 3

Complete as many rounds and reps as possible in 20 minutes of:

50 Wall Ball Shots (20/14 lbs)
50 Double-Unders
40 Box Jumps (GS – 24″/20″)
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Bar-Facing Burpees
20 Cleans (145/100 lbs)
20 Jerks (145/100 lbs)
10 Snatches (145/100 lbs)
10 Muscle-Ups

Movement Standards for ECC Qualifier WOD 3.

W.O.D Saturday 11/15/14

Posted by jeremy On November - 14 - 2014 5 COMMENTS

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2 Rep Tap-N-Go Power Snatch

15 Minutes to establish Max Load

Isabel (Time)

7 Minute Running Clock (Two separate scores in WODIFY)…

For Time: 30 Snatches, 135# / 95#

then…

Burpees

Max reps with any remaining time

downtown

We’re moving on up…or actually downtown this year!!! The CrossFit Springfield Woddy awards will be hosted at the amazing 425 W. Walnut Event Venue Downtown!  Tickets are on sale now and available at the front desk.  Last day to nominate is Tuesday Nov 18th!

W.O.D Friday 11/14/14

Posted by jeremy On November - 13 - 2014 ADD COMMENTS

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Strength

10 Minutes: Perform 50 Ring Rows – Partition reps any way you wish – emphasis on maintaining neutral spine and scapular retraction throughout movement – scale with bent knees and elevated angle of straps as needed.

Metcon (Time)

Partner WOD

For time- One Person works at a time – you may change FatBar loads at any time during the wod – even while your partner is working – you must use clamps:

40 FatBar Thruster, 90/60lb
40 Pull Ups

40 Double Unders

30 FatBar Thruster, 110/80lb
30 CTB Pull Ups

80 Double Unders

20 FatBar Thruster, 130/90lb
20 Bar Muscle Ups

120 Double Unders

Lots to do with lots we do…

W.O.D Thursday 11/13/14

Posted by jeremy On November - 12 - 2014 ADD COMMENTS

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Split Jerk

12 minutes to establish a 2RM

Metcon (Time)

8 Rds for time – Each time you break, you must immediately perform 8 TTB:

8 steps, Stationary Front Rack Lunges, 115/80lb
8 Shoulder To Overhead, 115/80lb

A break = The barbell in anything other than the front-rack or overhead position. Hands coming off the bar, dropping the bar, squatting with the barbell hinged into your hips, and bringing the barbell behind the neck to your back all = 8 TTB.

TTB Sub options for today: 8 Sit Ups or 8 Supine Leg Raises while gripping pull up rig post.

3rd ANNUAL WODDY AWARDS from baselinemedia on Vimeo.

Voting booth is under the lights and trussing in the main area of CFS. You can purchase tickets to this year’s CFS WODDY Awards at the front desk at the gym. Don’t miss our most fun night of the year!

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