CrossFit Springfield

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

W.O.D Friday 2/17/12

Posted by jeremy On February - 16 - 2012

Warm Up

5-10 Min of Cone/Ladder/Hurdle Agility drills


5 Min to record your best attempt at L-Sit on Rings or Parallettes for time

Conditioning WOD

For time:

**115 KB Swings, 55/35lb

**Each time you break a set (ie stop swinging, set the KB down, rest holding the KB, etc) perform 7 Ring Dips. Post times to Comments.

Open meeting this evening at 6pm! Be there!

Also, the CFS Nutritional forum which was cancelled last week due to the Couples challenge has been rescheduled for March 3rd at 3:30pm.

6 Responses

  1. Karen Harris Said,

    I’ll be dreaming of KB swings all night and Day dreaming all day too. :)

    Posted on February 16th, 2012 at 8:45 pm

  2. Elizabeth K Said,

    Hey CFS friends! This is just a friendly plead to be mindful of the CFE runners on Monday and Thursday nights in the back parking lot. It would be so very appreciated if you could park more on the side of the gym and along side the building allowing us some space to complete our workouts in the back parking lot. Better yet come out and run with us one night!
    Thanks – CFE

    Posted on February 16th, 2012 at 10:09 pm

  3. Alissa Said,

    Hi friends! I’m competing in the lift-a-thon tomorrow at Glendale to raise money for their baseball coach who just got diagnosed with ALS. If anyone wants to compete e-mail me at and I’ll send you a pledge sheet. If you don’t wanna compete and would still like to help out, I’m taking pledges for donations. You can donate according to how much I lift per pound or just a flat rate. Any amount is a great help! Thanks! Love you all :)

    Posted on February 17th, 2012 at 2:42 pm

  4. Daniel Said,

    Great read about injuries and Crossfit:

    Posted on February 17th, 2012 at 5:26 pm

  5. Justin Jones Said,

    This weekends Spiritual WOD

    Spiritual Weekend WOD – 2/17/2012 to 2/19/2012
    Add to your knowledge…

    Commit this passage to memory: “Consider it pure joy, my brothers, whenever you face trials of many kinds, 3 because you know that the testing of your faith develops perseverance. 4 Perseverance must finish its work so that you may be mature and complete, not lacking anything. 5 If any of you lacks wisdom, he should ask God, who gives generously to all without finding fault, and it will be given to him. 6 But when he asks, he must believe and not doubt, because he who doubts is like a wave of the sea, blown and tossed by the wind.” (James 1:2-6)

    Posted on February 17th, 2012 at 5:40 pm

  6. Karen harris Said,

    Today for me totally mind over matter.

    3:51 RX unbroken :)

    I love KB swings!!!!!

    Posted on February 17th, 2012 at 5:54 pm

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