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...

Announcing the CAKE WEIGHT Strength Program Part 2!

This program marks the second installment of the CAKE WEIGHT Strength Program and will embody a thirteen week peaking cycle that will focus on the two main Olympic Lifts:
Clean & Jerk
Snatch
This program will include four three week phases and will utilize a number of different lifts to include: Squats, Bench Press, Push Press, Power Cleans, Hang Cleans, Cleans, Snatches, Power Snatches, Hang Snatches, Split Jerks, Push Jerks, and more. The volume of work will decrease each phase as the intensity increases and the program will conclude with a testing week to establish a new 1 Rep Max for both the Snatch and Clean & Jerk.

Their will be a main lift along with the corresponding accessory and conditioning work posted daily. The conditioning will be designed specifically to fit the Strength Program. Athletes participating in the Strength Program will NOT execute the daily strength portion of the normal classes. Athletes will be able to conduct their Strength work and conditioning during normally scheduled class times. Athletes will also have access to additional class times at 10:30 AM on week days and 11:00 AM – 1:00 PM on Saturdays in order to get their work in. We will be launching the program on Saturday, September 27th (next Saturday) at 1:00 PM with an instructional seminar on all the lifts and accessories.

If you are looking to take your Olympic Lifts to the next level, this is the program for you. There are limited spots available so be sure to register for it today!

Register Here

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We’d also like to give a huge shout out to all the homies who came out to support the fight against ALS and other motor neuron diseases this past Sunday at the Magnificent Mile Race!

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WOD

Establish a 10 RM Hang Power Snatch

Then…

12 minutes to complete-

3 rounds of:

15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

Do Work…

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We are proud to name Mary Kate Harris “MK” as our CFSS Athlete of the month! MK’s dedication and attention to detail have led to awesome results in both her strength and overall development as a CrossFit athlete during her time at CFSS, and she is always there to encourage and support her fellow athletes. Check out her CrossFit story below!

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Name: Mary Kate Harris (MK)
Age: 29
Occupation: Sales Representative and Account Manager at Package Craft
Hometown: Greenville, NC

I am so very humbled and grateful to be a part of this community. Sua Sponte is such an awesome gym filled with such amazing coaches and athletes. Growing up with two older brothers, athletics has always been a part of my life in some way. After moving to Raleigh about 5 years ago I bounced around from gym to gym working with different trainers, but I knew I was missing something. My friend Tyler Grimes aka “Big Tree” asked me several times to come try out Crossfit and finally I gave in- the rest is history. My addiction to Crossfit began that Saturday and it has made such a positive impact to my life.

It is so awesome to be a part of a community that is excited for you when you hit PRs and goals as well as being there to cheer you on during times of struggle; you don’t find that very often. I am very grateful to all of the coaches who have motivated, inspired, and helped me improve along the way. I have also made some very special friends in this community that I will forever be grateful for. Crossfit has allowed me to challenge myself both physically and mentally while getting stronger and having fun. It has helped me in living an overall healthier lifestyle!

I look forward to many more WODs with you guys. Everyone’s determination, motivation, and excitement is what drives me to be better, and it puts a smile on my face every day I walk into the gym.

WOD

Establish a 10 RM Clean Deadlift

* NOT touch and go, reset before each rep

Then…

3 rounds for total working time of:

Run 400
20 KB Swings 24/16kg

Rest 1:1

Do Work…

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WOD

10 Minute EMOM: Squat x2@70%

Then…

Conditioning

3 rounds for time of:

50 Double-Unders
30 Wall-Balls 20/14#
10 Muscle-Ups

Do Work…

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Let us not forget those we lost on 9-11 nor those who were lost after answering our country’s call in the subsequent War on Terror.

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Don’t forget to register for “The Magnificent Mile Race” ALS fundraiser event this Sunday in downtown Raleigh! We need as many people as possible to come out and show support for Coach Ben, his sister, and for the fight to find a cure for ALS and other motor neuron diseases.

Register Here

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WOD

10 Minute EMOM: Snatch x2@75%

Then…

“Cindy”

20 Minute AMRAP:

5 Pull-ups
10 HR Push-ups
15 Air Squats

Do Work…

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WOD

10 Minute EMOM: 2 Cleans @75%

Then…

4 rounds for total working time of:

20 Burpees
20 KB Swings 32/24kg

Rest 1:1

Do Work…

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WOD

Bench Press: 3×10 AHAP

Then…

10 minute AMRAP of:

10 Strict/Kipping Deficit HSPU 2/1″
20 BB Weighted Split Jumps 45/35# (each jump counts one rep)

Do Work…

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Over the last several months many, if not most, of you have seen and/or participated in the ALS ice bucket challenge. Well now is the time to show your support for this cause in a manner that hits very close to home for a member of the CFSS Family. Coach Big Ben’s sister has an ALS related disease that has taken her from being a competitive marathon runner and now has her in a wheel chair. Each year she personally organizes an ALS fundraiser called “The Magnificent Mile Race”. The Magnificent Mile Race will be held Sunday September 14th in downtown Raleigh. We would like as many members of our CFSS community as possible to come out to join us. Anyone who has trained with Coach Ben knows how readily he gives his time, attention, and support to others and this event represents our chance to show our appreciation to him and support a great cause at the same time!

The Event is $30 if you preregister and $35 on race day and all of the proceeds are donated to ALS research. There will be a competitive and recreational portion to the race, for those who want to go fast or for those just looking for some active recovery. To find out more information about this event and register use the link below.

http://www.magmilerace.com/

Come on out, we hope to see you there.

 

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WOD

10 Minute EMOM: 2 Squats @65%

Then…

5 Rounds For Time:

20 Target Burpees
Rest 1 Minute

Do Work…

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WOD

Snatch: Technique and Speed Work at 65% of 1RM (find a Max if you missed last week).

Then…

4 rounds for total working time of:

Run 400m
15 Ring Dips
10 TTB

Rest 1:1

Do Work…

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WOD

Squat Clean: Technique and Speed Work at 65% of 1RM (find a Max if you missed last week).

Then…

3 rounds for time of:
20 Wall Balls 20/14#
20 C2B Pull-ups

Do Work…

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