CrossFit Springfield

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

W.O.D Monday 12/22/14

Posted by jeremy On December - 21 - 2014 ADD COMMENTS

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Back Squat

8 Minutes: 4-4-4-4 @ 60/65/70/75%

Bench Press

8 Minutes: 4-4-4-4 @ 60/65/70/75%

Metcon (Time)

Partner WOD

For Time | Use 1 Barbell | Alt “Partner A” does 21, then “Partner B” performs 21, “A” does 15, then “B” does 15 reps, etc…

21-15-9

Back-Racked Stationary Lunges (R=1/L=2), 135/95lb
Ring Push Ups

15-12-9

Back Squats, 155/105lb
Burpees Over The Bar

9-6-3

Clean & Jerk, 185/125lb
Box Jumps, 30/24″

Merry Christmas and Happy Holidays from our box to yours!

newcfslogo

Keep up with CFS on Facebook and Instagram

W.O.D Saturday 12/20/14

Posted by jeremy On December - 19 - 2014 ADD COMMENTS

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Power Snatch

9 Minutes: Perform 1 Rep every 90 sec.

Metcon (Time)

3 Rounds for time of:

30 Double Unders
10 Ring Dips
Run 300m
10 Power Snatches, 115/85lb
Row 300m
10 Pull Ups

We’re back to our normal class schedule this weekend which includes our free “Newbie Class” Saturday at 8am. This is a great way to dip your toes in the water and check out CrossFit Springfield with no strings attached.

After hosting two Lv2 Coaching Seminars the past two weekends, we’re very excited to get back to our regular weekend programming! Thanks to all our members for your patience and we hope to see you here this weekend for either the Saturday 7am Row, 8am Newbie, 9am or 10am Group WOD – or for the Sunday Group WOD at 2pm! Happy Holidays:)

W.O.D Friday 12/19/14

Posted by jeremy On December - 18 - 2014 ADD COMMENTS

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CFS Warm Up

20 Jumping Jacks
Skip Fwd/Skip Bkwd
High Knees/Butt Kicks
Karaoke L/R sides
Soldier Kicks
Elbow to Instep
10 Sit Ups
10 Lateral Lunges/Adductor Stretch (5R/5L)
10 Gladiator Push Ups (5R/5L)
5 Iron Crosses (5R/5L)
5 Scorpions (5R/5L)
5 “Miley” Stretches (air squat, grab toes, raise hips)

Metcon A | B | C

3 Separately scored WODs against a 27 Minute Running Clock…

A. 7 Minute AMRAP:

10 KB SDHP, 100/70lb
10 OHS, 105/70lb

Rest 3 Minutes

B. 7 Minute AMRAP:

10 DB Thrusters, 40/25lb
10 TTB

Rest 3 Minutes

C. 7 Minute AMRAP:

10 Box Jump Overs, 24/20″
10 Burpees

wholelifechallenge

Ready for the New Year?  We are! CrossFit Springfield challenges you, no matter where you are on your fitness/nutrition/mobility, to up your game!!!

CFS will be participating in a world wide online competition called The Whole Life Challenge.  This is an online challenge that will accompany our in house nutrition and mentoring program.  We will have a kick off meeting on January 10th at 10AM (More details to come), the challenge begins on January 17.  Our kick off meeting will include nutrition counseling, assigning of a nutrition mentor, goal setting for the next 60 days, a ‘before’ WOD (since we don’t do weight or measurements) and great motivational and educational presentations.

The Whole Life Challenge offers a discount for early registration, ends Dec 31st.  Click here for more info on how to play: http://wholelifechallenge.com/how-to-play/

This will be so much more than just online.  Weekly prizes will be awarded to the highest achievers along with prizes from the world wide competition if we can bring the highest score as a team!  Join us and bring yourself to the next level! Don’t hesitate to email or contact jessi@crossfit-springfield.com with any questions.  Thank you all so much for being a part of our family!  Happy Holidays and here’s to a better, healthier you!

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You can read the condensed quick and dirty version/explanation here on the CFS O.T.B site (THANKS SCOTTY T!): http://cfsoutsidethebox.com/2014/12/10/challenge-season/

W.O.D Thursday 12/18/14

Posted by jeremy On December - 17 - 2014 ADD COMMENTS

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Hang Clean

8 Minute EMOM: 2 Reps

Metcon (Time)

1-10 Rounds for time of:

Clean, 185/125lb

After each round, perform 1 round of “Cindy” (5 Pull Ups | 10 Push Ups | 15 Squats).

CFS – About Us from baselinemedia on Vimeo.

W.O.D Wednesday 12/17/14

Posted by jeremy On December - 16 - 2014 ADD COMMENTS

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Double KB Clean

7 Min EMOM: 7 Reps

Metcon (Time)

Buy In – Burden Run 400m, 35/25lb Plate

3rds:

45 Double Unders
30 Sit Ups w/feet braced by DBs
15 Double DB Ground to OH, 40/25lb

Buy Out – Burden Run 400m, 35/25lb Plate

Kettlebell expert Jeff Martone on the Kettlebell clean.

W.O.D Tuesday 12/16/14

Posted by jeremy On December - 15 - 2014 1 COMMENT

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Metcon (Time)

Perform this WOD in the same order that you sing the song “The 12 Days of Christmas”…

1 Squat Snatch, 135/95lb
2 Muscle Ups (Ring or Bar)
3 Burpees
4 Chest To Bar Pullups
5 Toes to Bar
6 Scissor Lunges, R=1,L=2
7 Push Ups
8 Air Squats
9 Box Jumps, 24/20″
10 Wall Balls, 20/14lb
11 KB Swings, 70/55lb
12 Power Clean & Jerk, 135/95lb

2014woddyscollage2

Check out all the fun pics from our Annual WODDY Awards Night here: http://twintownstudios.pixieset.com/2014woddys/awards/

Thanks to Twin Town Studios Wedding and Lifestyle Photography for capturing all the moments!

W.O.D Monday 12/15/14

Posted by jeremy On December - 14 - 2014 1 COMMENT

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Skill

After a brief dynamic WU, take 5-10 minutes to work on any of the following skills/skill progressions:

Rope Climb
Ring or Bar Muscle Ups
HSPU
Double Unders

Clean-Grip Deadlift

3-3-3-3-3-3-3

Air Force WOD (Time)

For Time:

20 Thruster, 95/65lb
20 SDHP, 95/65lb
20 Push Jerks, 95/65lb
20 Overhead Squats, 95/65lb
20 Front Squats, 95/65lb

Every Minute, Complete 4 Burpees

The “Air Force WOD” at 2010 Midwestern Sectional

W.O.D Saturday 12/13/14

Posted by jeremy On December - 12 - 2014 ADD COMMENTS

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Daniel (Time)

For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups

daniel

Today’s Hero WOD is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

crossfit_level2

Today we’ll have the 7am Row Class Available (at CFS) and a 9am Group WOD available (at CF Springfield Kids). All our other class times will be cancelled for the day due to the Level 2 Seminar taking place this weekend at CFS.

W.O.D Friday 12/12/14

Posted by jeremy On December - 11 - 2014 ADD COMMENTS

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Bench Press

15 Minutes to complete 1 attempt for each of the following sets on Bench – recover as needed in between:

21 Rep Max
15 Rep Max
9 Rep Max

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 Min AMRAP – One partner rows 300m while the other performs as many rounds as possible of the movements listed below- then switch:

21 Sit Ups
15 1-Arm KB Ground to OH, 55/35lb
9 Supine Ring Rows

1-Arm KB Ground to OH: You MUST ALTERNATE R/L on each rep.

crossfit_level2

Please don’t forget that we will once again be hosting a Level 2 Seminar tomorrow at CFS. Just like last weekend, there will still be a 7am Row Class available and Coach Alissa Myers and Coach Will Thompson will be leading a 9am Group WOD at CF Kids Springfield facility just around the corner from CFS West.

W.O.D Thursday 12/11/14

Posted by jeremy On December - 10 - 2014 ADD COMMENTS

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3 Pos. Clean

15 minutes to establish max load: Floor | Low Hang (knee) | High Hang (mid-thigh)

Metcon (Time)

15 Minute Running Clock…

Perform 3 Rds for time of:

5 Cleans, 205/135lb
*5/4 Ring Muscle Ups
Run 300m

With any remaining time perform max reps Bar-facing Burpees (Separate score in WODIFY).

Ms Up Substitute for today is 10 Pull Ups & 10 Push Ups

Bar Facing Burpees

Total Bar-facing Burpees with any remaining time.

crossfit_level2

Please take note that we will once again be hosting a Level 2 Seminar this weekend at CFS – Just like last weekend, there will still be a 7am Row Class available and Coach Will Thompson will be leading a 9am Group WOD at CF Kids Springfield facility just around the corner from CFS West.

W.O.D Wednesday 12/10/14

Posted by jeremy On December - 9 - 2014 ADD COMMENTS

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Thruster

9 Minutes: 2-2-2-2-2-2 Perform EMOM every 90 sec.

Fight Gone Bad

Three rounds of:
Wall-ball Shots (Reps), 20/14
Sumo deadlift high-pull (Reps), 75/55
Box Jumps, 20″ (Reps)
Push-press (Reps), 75/55
Row (Calories)
1-minute rest

Jared Stevens 315 Thruster at HOA 2013 from baselinemedia on Vimeo.

W.O.D Tuesday 12/9/14

Posted by jeremy On December - 8 - 2014 ADD COMMENTS

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3 Pos. Snatch

15 minutes to establish max load: Floor | Low Hang (knee) | High Hang (mid-thigh)

Metcon (Time)

For time:

10 Snatches, 145/100lb
20 TTB
30 Stick Jumps, 24/20″
40 KBS, 55/35lb
30 Stick Jumps, 24/20″
20 TTB
10 Snatches, 145/100lb

Video Demo of a 3-Position Snatch.

W.O.D Monday 12/8/14

Posted by jeremy On December - 7 - 2014 ADD COMMENTS

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Strict Pull Ups

3 Rounds of: 1 Min Work | 1 Min Rest for Max Reps

Back Squat

9 Minutes: 2-2-2-2-2-2 Perform EMOM every 90 sec.

Metcon (Time)

“Pearl Harbor WOD 12.7.41″

For time:

12 Ring Dips
7 Power Cleans, 165/105lb
41 Double Unders

12 Ring Dips
7 Back Squats, 165/105lb
41 Double Unders

12 Ring Dips
7 Shldr to OH Anyway, 165/105lb
41 Double Unders

RX PLUS

Barbell load: 195/125lb

FarewellToThee

Today’s WOD is dedicated to the memory of the 2,204 Americans who were killed during attacks on the United States Naval base at Pearl Harbor, Hawaii on December 7th, 1941.

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Members of the 5am crew accepting the WODDY Award for “Best Class”. The 3rd Annual WODDY Awards were such a blast! Thank you so much to all who had a hand in planning and preparing this wonderful evening for our community!

W.O.D Saturday 12/6/14

Posted by jeremy On December - 5 - 2014 ADD COMMENTS

crossfit_level2

Please remember that due to today’s Lv2 Seminar, the 9AM group WOD will be held at CF Kids Springfield facility just around the corner from CrossFit Springfield. There will still be a 7AM Row Class held at CrossFit Springfield. All other classes this weekend are canceled.

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Metcon (Time)

Split the class into two equal teams and perform 2 Rounds of the following for time as a *congo-line:

20 Burpees
20 TTB
Row 200m
30 Air Squats
30 Push Press, 75/55lb
30 Sit Ups
40 Step Up or Box Jump, 24/20″
40 KBS, 35/25lb
40 Double Unders

*You cannot advance to the next movement until the person in front of you has completed all reps associated with that task. Score in wodify is total team time to complete 2 full rounds.

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CrossFit Springfield‘s 3rd Annual WODDY Awards are tonight Saturday Dec 6th at 425 Downtown! Doors open at 6pm. The attire is formal but the atmosphere will be super fun and super chill. There will be a catered dinner and cash bar but we’ll also be providing free Blue Moon and Bud Light til the kegs go dry. Dust off your dancing shoes cuz DJ Alissa will be on the 1’s & 2’s. Tickets are still available for $30 each at the front desk at CFS. We can’t wait to celebrate together with our awesome community! Cheers!

W.O.D Friday 12/5/14

Posted by jeremy On December - 4 - 2014 ADD COMMENTS

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Push Jerk

2-2-2-2-2-2-2

Metcon (Time)

4 Rounds for time of:

8 Squat Clean, 135/85lb
8 CTB Pull Up
8 Shoulder to OH, 135/85lb

Flexibility

Coaches: Lead each group through a 5-10 minute stretching progression.

woddycollage

The WODDY Awards are TOMORROW Saturday Dec 6th at 425 Downtown! Formal attire, catered dinner, fellowship, and tons of fun! Tickets are $30 and available at the front desk at CFS. Hope to see everyone there!

Vote for your 2015 WODDY Award winners HERE

crossfit_level2

CrossFit Springfield is hosting a Level 2 Certificate Course both this weekend (Dec 6th and 7th) and next (13th & 14th). Please note that we will still have a 7am Row Class (at CFS) and a 9am Group WOD available (at CF Kids Springfield). Thanks so much to Kristy, Brian, and CF Kids Springfield for allowing us to get our WOD on at your facility when we host seminars!

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