Sua Sponte
Sua Sponte
Sua Sponte
Sua Sponte
Doing Work Overseas
Doing Work Overseas
To The Lost… Memorial Day Event
To The Lost… Memorial Day Event
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014

To The Lost...

We are proud to announce Steven Strickland as our CFSS Athlete of the Month! Steven has believed in and trusted CFSS with his growth and development as a CrossFit athlete literally from our very beginnings. Conversely, He has also played a huge part in our own growth as a gym and community over the past two and half years. He has helped with everything from encouraging his fellow athletes to designing and building our “pirate desks” and his quiet determination and persistence help set the example for what can be achieved when you put full effort and trust into the programming at CFSS. Check out his Crossfit Story bellow!

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Steven Strickland
Age: 33
Occupation: Senior Manager in the construction department at FDH, Inc.
Hometown : Rocky Mount, NC

Let me first say that I am humbled by this honor. There are so many great athletes in our community here at CrossFit Sua Sponte. I’m not sure I deserve the athlete of the month.

My CrossFit Journey began probably about 2 years before coming to CFSS. My boss at the time called me into his office and said there was a video that I had to watch. It was a video of Josh Everett doing the workout “King Kong”. I thought it was crazy to be putting in that type of work in such a short window. From that moment I was hooked. I started looking at all the CrossFit videos on the main site and then I started doing what I thought were workouts at the fitness center that I attended at the time. I then started outfitting my garage with Rogue equipment so I could really start doing what I wanted. Still I felt that I was missing the coaching. So one day while at work I started looking for gyms in the area and CFSS was the first one that popped up. I thought it was weird because I had never seen it. Come to find out it wasn’t even open yet.

Even though it wasn’t open I left John an email before leaving work. On my way home John was calling me to schedule and intro. From the minute I walked in with my Rogue t-shirt and bright blue Invo-8’s I’m sure John knew he had a new member. I joined the gym and I remember I came in for my first class on a Thursday night at 7 and I was the only person there. I still had a blast and continued to come back for more.

CFSS provided me with a great way to blow off steam after a day at work but also it has helped me just feel better. Before coming to CFSS I lived every day with horrible back pain. I could not stand up without feeling like a 80 year old man. I just thought it would be something that I had to live with. Now with the programing I feel great and I could not imagine picking up my little girl with the back pain that I used to have.

Finding CFSS when I did, combined with when John opened the doors was a true blessing. I could not imagine my life today without CFSS in my life. I love this gym and I hope others see CFSS for what it is. To John and all the coaches that have helped me along the way I say thank you.

WOD

Squat: 3×3@-10% from Monday

Then…

3 rounds for total working time of:

6 BB Step-Ups (front rack – alternate legs – 6 total steps) 135/95#
30 Abmat SitUps
10 Push Press 135/95#

Rest 1:1

Strength Program

Squat: 3×3@-10% from Monday
Jerk:3×3@-10% from Monday
Bench Press: 3×3@-10% from Monday

Conditioning:

3 rounds for total working time of:

6 BB Step-Ups (front rack – alternate legs – 6 total steps) 135/95#
30 Abmat SitUps
10 Push Press 135/95#

Do Work…

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Holiday Schedule
Wednesday: no 7pm Class
Thursday: Closed
Friday: 10 and 11am Classes

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WOD

Establish a 3RM Power Snatch from as a Cluster, 1×3@-10%

Then…

15-12-9 of:

Power Snatches 115/80#
Burpee Box Jumps 24/20″
Toes To Bar

For time.

Strength Program

Establish a 3RM Power Snatch from as a Cluster, 1×3@-10%

Establish a 3RM Snatch High Pull, 3×3@-10%

Weighted Sit-Ups: 3×10 AHAP

Conditioning

15-12-9 of:

Power Snatches 115/80#
Burpee Box Jumps 24/20″
Toes To Bar

For time.

Do Work…

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WOD

Establish a 3RM Back Squat, -5%, -10%

Then…

5 rounds of:

30 Double Unders
ME Pullups – AFAP

Rest 1:1

Strength Program

Establish a 3RM Back Squat, -5%, -10%
Establish a 3RM Split Jerk (from blocks), -5%, -10
Establish a 3RM Bench Press, -5%, -10%

Conditioning

5 rounds of:

30 Double Unders
ME Pullups – AFAP

Rest 1:1

Do Work….

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WOD

Establish a 3RM Front Squat.

Then…

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

OHS 95/65#
Bar-Facing Burpees

For time.

Strength Program

Snatch: 1RM
Clean and Jerk: 1RM
Front Squat: 3RM

Conditioning

None

Do Work…

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WOD

Establish a 3RM Power Clean as a Cluster, -5%, -10%

Then…

3 rounds for time of:

10+5+5 UB C2B Pullups
10 hang power clean and push jerk 95/65#
20 Hand Release Push-ups

Rest 1 Minute

Ring Dips: 1xME

Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.

Strength Program

Rest Day

Do Work…

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Strength Program

Establish a 3RM Clean as a Cluster, -5%, -10%

Establish a 3RM Clean Grip Deadlift, -5%, -10%

Establish a 3RM Clean High Pull

GHD Sit-ups: 3×20

Conditioning

Row 4x100m (Damper setting on 10/8)

Rest 1 Minute

Do Work…

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WOD

Squat: 3×3@-10% from Monday

Then…

3 rounds for total working time of:

6 BB Step-Ups (front rack – alternate legs – 10 total steps) 135/95#
30 Abmat SitUps
10 Push Press 135/95#

Rest 1:1

Strength Program

Squat: 3×3@-10% from Monday
Jerk:3×3@-10% from Monday
Bench Press: 3×3@-10% from Monday

Conditioning:

3 rounds for total working time of:

6 BB Step-Ups (front rack – alternate legs – 10 total steps) 135/95#
30 Abmat SitUps
10 Push Press 135/95#

Do Work…

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WOD

Establish a 3RM Power Snatch as a Cluster.

Then…

3 Rounds For Total Working Time:

5 Power Snatches 135/95#
7 Target Burpees 6″ (target should be 6″ above highest single arm reach)
5 Muscle-Ups
7 Target Burpees
5 Power Snatches 135/95#

Rest 2:00 after each round.

Strength Program

Establish a 3RM Power Snatch from as a Cluster, 1×3@-10%

Establish a 3RM Snatch High Pull, 3×3@-10%

Weighted Sit-Ups: 3×10 AHAP

Conditioning

3 Rounds For Total Working Time:

5 Power Snatches 135/95#
7 Target Burpees 6″ (target should be 6″ above highest single arm reach)
5 Muscle-Ups
7 Target Burpees
5 Power Snatches 135/95#

To The Lost…

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WOD

Establish a 3RM Back Squat, -5%, -10%

Then…

100 Double Unders

3 Rounds of

5 Push Press AHAP
15 Toes To Bar

100 Double Unders

Rest 2 Minutes

1xME Push-Ups

Strength Program

Establish a 3RM Back Squat, -5%, -10%
Establish a 3RM Split Jerk (from blocks), -5%, -10
Establish a 3RM Bench Press, -5%, -10%

Conditioning

100 Double Unders

3 Rounds of

5 Push Press AHAP
15 Toes To Bar

100 Double Unders

Rest 2 Minutes

1xME Push-Ups

Do Work….

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WOD

Establish a 3RM Front Squat.

Then in Teams of Two…

3 rounds for time of:

30 Toes to Bar
20 Front Squats 135/95#
30 Ring Dips

Strength Program

Snatch: 1RM
Clean and Jerk: 1RM
Front Squat: 3RM

Conditioning

None

Do Work…

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