Build Out Complete!
Build Out Complete!
Saturday Activities!
Saturday Activities!
Doing Work Overseas
Doing Work Overseas
Team CrossFit Sua Sponte at the 2013 CrossFit Mid-Alantic Regionals
Team CrossFit Sua Sponte at the 2013 CrossFit Mid-Alantic Regionals
Nova Open
Nova Open

To The Lost...

Announcing the CAKE WEIGHT Strength Program!

This program will embody a twelve week Strength Cycle open to all current CFSS athletes and will focus on the four main Power Lifts:

  • Deadlift
  • Strict Press
  • Squat
  • Bench Press

The Main Lifts will follow a Wendler 5,3,1 format and each athlete will receive their own print out of all their reps and sets tuned specifically to their individual percentages and maxes.

In addition, there will be daily accessory and conditioning work posted 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 May 17th at 1:00 PM with an instructional seminar on all the lifts and accessories.

If you are looking to take your strength goals to the next level, this is the program for you. Spots are limited so be sure to register for it today!

REGISTER HERE

cAKE wEIGHT

 

WOD

Establish a 1RM Strict Press.

Then…

For time:

15-12-9 of:

Deficit HSPU 6/4″
Power Clean & Push Jerks 135/95#

Do Work…

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Spots are filling up fast for our “To The Lost..” Memorial Day Event! Make sure you register today to reserve your “To the Lost” T-shirt!

Register Here!

ToTheLostMockUps

 

WOD

1) Front Squat: 2RM

2) Back Squat: Max Effort Set w Weight from above

Then…

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Burpees
1:00 ME KBS 32/24kg
1:00 Rest

Do Work…

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WOD

12 mins to work to a 3rm Mid-hang Clean – 1X3@95%, 1X3@90% rest 1:30 between drop sets.

Then…

For time:

200m Run
30 Shoulder Touches
20 Medicine Ball Sit-ups 20/14#
10 Strict Pull-ups
200m Run
10 Strict Pull-ups
20 Medicine Ball Sit-ups 20/14#
30 Shoulder Touches
200m Run

Do Work…

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WOD

Establish a 5RM Push Press.

Then…

5 rounds of:

:40 ME 6/4″ Deficit HSPU
:20 Rest
:40 ME Double-unders
:20 Rest
:40 ME TTB
:20 Rest

Do Work…

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Moving better isn’t just about being more flexible; you can improve your body awareness and stability, too. Join us on Thursday evenings (if you’re already caught up on your classes for the week!) for MAS Class with Dr. Lindsay Mumma. MAS stands for Movement, Awareness, and Stability: the foundations of functional movement. Dr. Mumma is a chiropractor and our resident mobility expert. You’ll spend 30 minutes learning how to improve your mobility while maintaining stability and increasing your proprioception (body awareness). Whether you are a competition or Barbell athlete, or in your first week of CrossFit, moving better means better results. Class will be from 6-6:30pm and is a great way to incorporate some active recovery on your rest day. Class is free for Unlimited members, $10/class for Silver members, and $20/class for all others. For questions, email Dr. Mumma at LindsayMumma@gmail.com.

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WOD

10 mins to work to a 3rm Snatch (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest 1:30 between drop sets

Then…

5 rounds for time of:

20 Pistols (alternating)
10 Power Snatch 115/75#
5 Burpee Box Jumps 30/24″

Do Work…

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WOD

1) Front Squat: 3RM

2) Back Squat: Max Effort Set w Weight from above

Then…

For time:

10 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
30 Split Jumps
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
30 Split Jumps
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
30 Split Jumps
10 Box Jumps 30/24″
10 Muscle-Ups

Do Work…

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The second annual To The Lost… Hero Challenge is quickly approaching! Be sure to register for one of our most exciting and meaningful events of the year – To The Lost… Hero Challenge!

Details Below! Register Here!

tothelostposter

WOD

10 mins to work to a 5rm Power Clean (non-T&G, reset quickly after drop), then 1X3@95%, 1X3@90%, rest 1:30 between drop (percentage) sets

Then…

For time:

100 KB Swings 24/16kg
50 Thrusters 45#
30 Pull-ups

 

Do Work…

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CFSS window clings are in! Now you can personalize your vehicle with the CFSS spade! Check ‘em out next time you’re at the gym!

friday pic

 

WOD

Establish a 1RM High Bar Back Squat.

Then…

This is one continuous effort.

400m Run with plate 45/25#

-then-

3 Rounds of:

5 T&G Power Clean & Push Jerks 135/95#
25 HR Push-ups
5 Muscle-Ups

-then-

400m Run with plate 45/25#

 

Do Work…

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WOD

Establish a 1RM Bench Press.

Then…

3 rounds for time of:

50 KB Swings 24/16kg
50 Double-Unders
25 Abmat Sit-ups

Do Work…

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