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

W.O.D Thursday 4/24/14

Posted by jeremy On April - 23 - 2014 ADD COMMENTS

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Overhead Squat

4 sets of 5 @ 55/60/65/70% of you 1RM

Metcon (Time)

Buy In – 21 Burpees over Bar

3 Rounds of:

9 OHS, 105/65lb
15 Pull Ups
*21 WallBall Sit Ups, 20/14lb

Buy Out – Run 300m

*Brace feet w DB on WB Sit Ups.


5-10 Minutes:

Foam or PVC Roll
VooDoo Band
Lacrosse Ball

photo (27)

In two weeks, CrossFit Springfield’s Regional Team will be competing at the 2014 CrossFit Games North Central Regional in Chicago! Our Regional Team is Logan Bisbee, Ronessa Williams, Ronna Heppner, Alissa Myers, Shawn Freeman, Luke Kuschmeader, Mihai Iacob, and Brian Rice.

We are currently working on having some CrossFit Springfield Regionals 2014 T-shirts designs made and all proceeds will go towards the team members to help offset travel/competition costs. These shirts will be available as Pre-Order and Pre-Pay ONLY and we’ll announce once we have the sign up sheet and payment envelope at the front desk.

Any local individuals or businesses  interested in sponsoring our team please contact or call 4177632096 ASAP. The cost is $300 and this will get your logo on the regional tee and you will be advertised/highlighted via CFS blogsite and on CFS’s Facebook page.

As always, we are extremely proud of the accomplishments of our CFS family and appreciate the encouragement and support our members give to each other. Here’s to fighting the good fight!

W.O.D Wednesday 4/23/14

Posted by jeremy On April - 22 - 2014 ADD COMMENTS

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Challenge Du’ Jour

4 Minute AMRAP:

*10 Single-Arm DB G to OH Anyway, 1 x 40/25lb
**80 ft Prowler Sled Push (40ft Down-Turn-40ft Back) Men: 2 x45s & 2 x 25s/ Women: 2 x45s

*On the DB G to OH: Alternate arms on each rep. Control DB down from the overhead position back to the ground. Do not drop from OH or you will be executed on the spot.

**For WODIFY Scores: Prowler Push Down = 1 rep/ Back = 2 rep

Bench Press


Metcon (AMRAP – Reps)

8 Min AMRepsAP:

2 Min Max Reps, Toes through Rings
2 Min Max Reps, Parallette Push Ups
2 Min Max Reps, Stick Jumps, 24/20″
2 Min Max Reps, KB SDHP, 70/55lb

Start anywhere and rotate from there. COACHES: If possible, run two heats and have partners judge/count reps.

Don’t wait until Memorial Day to remember and honor the sacrifices of our service members.

W.O.D Tuesday 4/22/14

Posted by jeremy On April - 21 - 2014 ADD COMMENTS

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2RM Thruster

12 Minutes to establish max load. Bar must begin on the ground

Metcon (Time)

Buy In

50 DUs
15 Strict Pull Ups

5 Rounds of:

5 Thrusters, 115/75lb
10 Burpees
15 KBS, 55/35lb

Buy Out

50 DUs
15 Strict Pull Ups


Buy In

50 DUs
5 Bar Muscle Ups

5 Rounds of:

5 Thrusters, 135/95lb
10 Burpees
15 Russian KBS, 100/70lb

Buy Out

50 DUs
5 Bar Muscle Ups

photo (26)

Thanks to CFS coach, Chad Brinkley for programming yesterday’s Boston Strong WOD! From Chad:

“Here is the significance of the numbers: There are 4 Rounds – one for each person who died. If you count the runs as one rep each, there are 264 Reps – one for each person who was injured. The date of the initial tragedy was 4/15 (Pistol squats and OHL) and the MIT police officer was killed on 4/18 (18 Burpee Pull Ups). The distance for the marathon is 26.2 miles (26 Box Jumps and 2 Manmakers). I included pistol squats to honor all those who lost limbs during the bombing.”


Also, HUGE CONGRATS to CFS’s Amy Robbins for completing The 2014 Boston Marathon in 3:17:59! AMAZING!!! We’re super proud of you Amy!


Meb Keflezighi of San Diego, California won the 2014 Boston Marathon Monday with an official time of 2:08:37. Keflezighi is the first American man to win Boston since 1983 when Greg Meyer took the title.

“I was going to give it everything that I had for the people (of Boston) and I have the four victims on my bib number.” 

W.O.D Monday 4/21/14

Posted by jeremy On April - 19 - 2014 ADD COMMENTS

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Metcon (Time)

“Boston STRONG”

4 Rounds for Time:

Run 1200 Meters
4 Pistol Squats (L/R = 1)
15 Stationary Overhead Lunges (45/25)
18 Burpee Pull Ups
26 Box Jumps (24”/20”; Game Standard)
2 Manmakers (40/25)


During the Boston Marathon on April 15, 2013, two pressure cooker bombs exploded at 2:49 p.m. EDT (18:49 UTC), killing 3 people and injuring 264.[2] The bombs exploded about 13 seconds and 210 yards (190 m) apart, near the finish line on Boylston Street.[6][7] The Federal Bureau of Investigation (FBI) took over the investigation, and released photographs and a video of two suspects on April 18.[8] [9][10] The suspects were identified later that day as brothers Dzhokhar and Tamerlan Tsarnaev.
Shortly after the FBI released the images, the suspects allegedly killed an MIT police officer, carjacked an SUV, and exchanged
gunfire with the police in Watertown, Massachusetts. During the exchange, an MBTA police officer was critically injured, Tamerlan Tsarnaev was killed, and Dzhokhar Tsarnaev was injured and escaped.

An unprecedented manhunt ensued, with thousands of police searching a 20-block area of Watertown.[11] On April 19, the authorities asked residents of Watertown and surrounding areas, including Boston, to stay indoors, and the public transportation system and most businesses and public institutions were shut down, resulting in a deserted urban environment of historic size and duration.[12][13] Around 7 p.m., shortly after the ”shelter-in-place” order had been lifted, a Watertown resident helped police find the suspect in back of his house. Dzhokhar was arrested and taken to a hospital shortly thereafter.

W.O.D Saturday 4/19/14

Posted by jeremy On April - 18 - 2014 ADD COMMENTS

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Strict Pull Ups: Perform 5 sets of 7 reps

Ring Dips: Perform 5 sets of 7 reps

Use bands as needed.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 Sit Ups

12 Back-Racked FatBar Stationary Lunges, 100/70lb

9 DB Burpees, 40/25lb


Today, CrossFit Springfield member, Dane Brown, is putting on a special fundraising WOD\Event for The Wounded Warrior Fund and Breast Cancer Organization of the Ozarks. All donations and proceeds from Jenny’s $5 11am Yoga class will benefit these two worthy causes. Dane, we applaud and thank you for your loving and gracious heart! You’re a huge blessing to this community.

W.O.D Friday 4/18/14

Posted by jeremy On April - 17 - 2014 ADD COMMENTS

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Warm Up

Run 300m
Row 300m

Burgener Warm Up

Clean and Jerk


Metcon (Time)

Tanger Throwdown “CFB WOD”

For time:

30 Clean & Jerk, 115/75lb
30 Front Squats, 115/75lb
30 Bar-Facing Burpees

Cash Out

For time:

10 Reverse Burpees
50 DUs (Scale 100 SUs)
10 Reverse Burpees

Reebok, Rogue Fitness, Progenex, and PurePharma CrossFit athlete, Ben Smith, reminding us all that how inferior we are when it come to C&J. This was session 3 for the day…he hit two PR’s 345 and 365.

W.O.D Thursday 4/17/14

Posted by jeremy On April - 16 - 2014 ADD COMMENTS

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Perform 50 Strict Ring Rows: Split into as many sets as necessary and scale appropriately.


Perform 4 Band resisted sprints w/Partner, 60ft (length of Pull Up rig – alternate efforts)

Metcon (Time)

For time:

Buy In – 7 Power Snatches, 155/95lb

3 Rounds of:

21 TTB
14 Double KB SDHP, 55/35lb x 2
7 Lateral Burpees over Bar

Buy Out – 7 Power Snatches, 155/95lb

photo (24)

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” ― Thomas Edison

W.O.D Wednesday 4/16/14

Posted by jeremy On April - 15 - 2014 ADD COMMENTS

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CFS Warm Up (No Measure)

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)


5 Minutes: Lower Extremity Foam or PVC Roll

“2.5k Gone Bad” (Time)

Run 500m
30 Squat and jump over a 12″ Parallette
Run 500m
30 Hand Release Push Ups
Run 500m
10 KB Swings, 55/35lb
10 Jumps over 24/20″ Box
10 Burpees
Run 500m
30 steps, Overhead Alternating Walking Lunges, 45/25lb bumper plate OH
Run 500m
30 Thrusters, 45lb

11 AM Linear Strength

The Template is available here:  Linear Progression – CFSAll you have to do is plug in your current PRs for each of the primary lifts and the spreadsheet will give you your loads. Enjoy!

House rules for LS open gym hour: HERE

Also, if you talk in the accent while running you will go faster…

W.O.D Tuesday 4/15/14

Posted by jeremy On April - 14 - 2014 ADD COMMENTS

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1 Power Clean + 1 Full Clean + 2 Sh to OH

12Min EMOM: Establish Max Load

Even Min: Clean to OH Complex
Odd Min: 30 DUs

Metcon (Time)

For Time:

30 WallBalls, 20/14lb
30 Pull Ups
30 Pistol Squats (Alt Legs)
30 Single Alt Arm KB Snatches, 55/35lb


WB, 20/14
CTB Pull Ups
KB Snatches, 70/55lb


Thanks to our members for everyday giving your very best effort and for creating a fun, encouraging, and welcoming environment for others to do the same!

W.O.D Monday 4/14/14

Posted by jeremy On April - 13 - 2014 ADD COMMENTS

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Challenge Du’ Jour

Burpee Pull Ups (90 Seconds Max Reps, Med/Low Bar)

Bench Press

5 sets @ 70-80%

Metcon (Time)

21-18-15-12-9-6 Rounds for time of:

Parallette Push Ups
Goblet Squat, 55/35lb
Ball Slams, 50/35lb

W.O.D Saturday 4/12/14

Posted by jeremy On April - 11 - 2014 ADD COMMENTS

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“Landan” Hero WOD

6 Rounds for time of:

Run 500m
8 Muscle Ups
29 Double Unders
12 Thrusters, 115/85lb


From the Team Landan FB Page:

“In March 2012 Landan was diagnosed with a S-PNET brain tumor. At 3 years old he under went his first Craniotomy in Springfield, MO. on March 12th and a second Craniotomy in Memphis, TN. on April 9th. The second pathology report showed that Landan also has an Amplification of the N-MYC gene. This just meant that the original tumor that was considered rare and aggressive to begin with was even MORE rare and aggressive. Just 4 days after his second surgery an MRI showed that the tumor was already “showing growth”. On April 25th Landan started focal radiation at St. Jude Research Hospital. The radiation treatment was originally scheduled to be 6 weeks but 3 weeks into treatment an MRI showed 4 new tumor sights in the brain. As Landan’s parents we then made the difficult decision to switch to a more aggressive radiation treatment. Landan finished 9 weeks and 2 days of radiation on June 29th. 

After returning to St. Jude and starting chemo more scans showed that a new tumor had grown and was back larger than any of the others. We were sent home on August 13 because there was nothing else that could be done medically for Landan. We spent the last two weeks of Landan’s life surrounded by family and friends. Landan went to be with our heavenly family August 29, 2012.

Ed and I chose to channel our grief and pain into an organization to help other families going through the battle of childhood cancer. In honor of Landan and to help keep his spirit alive we named it Landan’s LegOcy. Through this organization we hope to help spread the word of childhood cancer and the need for research funding while raising money to help support families.”

W.O.D Friday 4/11/14

Posted by jeremy On April - 10 - 2014 2 COMMENTS

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Warm-up (No Measure)

Snatch Balance 3-3-2-2-1-1

Use 30-40-50% of your 1RM Snatch

Snatch (10 Minute EMOM)

Record the average of your lowest and highest loads used.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#


Coaches: As a cool down lead each group through a 5-10 minute stretching progression


Congrats to The Hietter’s on the arrival of baby Lucy! She’s a cutie!


Congrats to CFS’s Will Thompson and Aaron Rotramel! Both of these fine young men were selected to attend Marine Officer Candidates School this summer in Quantico, VA. We’re all extremely proud of you, gentlemen!

W.O.D Thursday 4/10/14

Posted by jeremy On April - 9 - 2014 ADD COMMENTS

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Warm up/ Movement Prep for…

Fran (Time)

Thrusters, 95# / 65#


Warm up/ Movement Prep for…

Helen (Time)

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


“Failure to prepare is preparing to fail.” ~ Coach Bill Houge


Bill Hogue, 82, passed away Friday April 4, 2014 in his home after a lengthy illness. 

He was born October 22, 1931 to Earl and Lillian Hogue in Southwest City, MO. He attended Southwest City High School where in his senion year he set a State Basketball scoring record of 65 points in a single game in 1950. 

After high school he was drafted during the Korean War and joined the US Air Force where he was in the Special Services section doing what he loved the most, playing basketball. He was later selected to play on the All Services Basketball team. He served 4 years in the US Air Force and then went on to play on a 4 year basketball scholarship at Tulsa University. 

After college he went on to become a high school teacher and boys basketball coach loved by many of his players from several different surrounding schools including Central and Kickapoo High School in Springfield. His teaching/coaching career extended over 36 years where he touched many lives. He enjoyed being around his players and students helping them any way he could. 

He was inducted into the Missouri Basketball Hall of Fame on July 9, 2004 where he was acknowledged for his accomplishments in the sport he loved the most.

He loved his family and was a devoted Husband, Father and Grandfather. When he wasn’t at Basketball camps in the summer he was growing his garden and taking care of the lawn.

He was survived by his wife, Lanell of 52 years. Survived by son Ron Hogue and wife Merry; son John Hogue; daughter Michelle Monsees and husband Willis; daughter Janet Andrews and husband Charlie; daughter Jean Ann Borza; grandchildren, Courtney Hogue, Terra Hogue, Shannon Ryan, Greg Hogue and Matthew Watson and several great-grandchildren and numerous friends. He was preceded in death by father Earl Hogue; mother Lillian Hogue; sister Nan Gonzales; granddaughter Brittany Hogue; mother-in-law LeVerne Nordin.

Memorial contributions may be made to the St. Jude Children’s Research Hospital or Southwest Missouri Humane Society.

W.O.D Wednesday 4/9/14

Posted by jeremy On April - 8 - 2014 ADD COMMENTS

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5×5 @ 55-60-65-70-75% of 1RM

Metcon (Time)

4 Rounds for time:

10 Box Step Ups, 95/65lb to 24/20″
15 SDHP, 95/65lb
20 Ring Push Ups
25 Sit Ups
Run 300m

Coaches Note: Stagger starting points as needed to accommodate class size.

11 AM Linear Strength

The Template is available here:  Linear Progression – CFSAll you have to do is plug in your current PRs for each of the primary lifts and the spreadsheet will give you your loads. Enjoy!

House rules for LS open gym hour: HERE


Hunter (above) and Clara (below) putting in work with the rest of the 6am crew yesterday morning!


W.O.D Tuesday 4/8/14

Posted by jeremy On April - 7 - 2014 ADD COMMENTS

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Push Jerk (8 Minutes to Reach 2RM Load for today)

Split Jerk (8 Minutes to Reach 1RM Load for today)

Metcon (Time)

Buy In – 24 KBS, 55/35lb

3 Rds:

12 Clean & Jerk, 115/80lb
12 Burpees

Buy Out – 24 KBS, 55/35lb

Olympians Kendrick Farris and Cara Heads Slaughter talk about elbow position in the clean and in the jerk.

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