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...

We would love to have as many people as possible come and to help support the CFSS Competition Team tomorrow at CrossFit Clayton for the Select Eight Event! We will have two teams of eight athletes each competing against some of the best teams in the state. The event will run from 8am-5pm.

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WOD

Snatch: Work up to 70%

Then…

3 Rounds For Time

15 Toes to Bar
30 KB Snatches (15L/15R) 25/16kg
50′ Broad Jumps

Do Work…

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WOD

Clean and Jerk: Up to 80% of Max Clean and Jerk.

Then…

3 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate

Rest 1:30 between rounds.

Do Work…

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WOD

Snatch Balance: Up to 100% of Snatch

Conditioning

10 Minutes of “Cindy”

Complete as many rounds in 10 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Do Work…

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WOD

Front Squat: Up to 100% of Your Max Clean.

Then…

For time:

Run 800m
30 KB Swings 24/16kg
50 Pistols (alternating)
30 KB Swings 24/16kg
Run 800m

Do Work…

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Friday pic

 

WOD

Establish a 5RM Push Press (with Racks)

Then…

“Grace”

30 Clean & Jerks (anyhow) 135/95#

For time.

Strength Program

Power

Establish a 1RM Deadlift (Get a vid of PR Lifts)

*If you cannot make it in today, you can come in to max Saturday from 10-1pm.

Conditioning

“Grace”

30 Clean & Jerks (anyhow) 135/95#

For time.

Do Work…

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WOD

Hang Clean: 3×2 AHAP

8 Minute AMRAP:

15 Burpees
10 Box Jumps 24/20″
5 Push Jerks 135/95#

Strength Program

Power

Establish a 1RM Bench Press

Conditioning

8 Minute AMRAP:

15 Burpees
10 Box Jumps 24/20″
5 Push Jerks 135/95#

 

Do Work…

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We are proud to name Jeff Sheehan as our Athlete of the Month for August! Check out his CrossFit story below!

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Name: Jeff Sheehan

Age: 44

Occupation: Real Estate Developer

Hometown: Richmond VA

First off, I am humbled every time I walk through the doors of Sua Sponte. We clearly have some amazing Athletes at our gym who are stronger, faster and more mobile than I ever will be. But when I look around on any given morning(6am rocks!), its not the physical strength that impresses me most, rather its the strength of character that I witness in my fellow Athletes and Coaches. Your drive, determination and encouragement challenge me to keep growing and are a big part of why I keep coming back for more.

Crossfit has been a game changer for my fitness life. When I first set foot in the gym two years ago I had never done any weightlifting at all save a few bench presses during high school baseball season. The Olympic lifts that I now have come to love(ok I hate the Snatch) were completely foreign to me. Squats? For football players. Clean and Jerk? Only for Greeks and Russians in stretchy pants. Snatch? Forget about it. But now I relish the opportunity to work on these lifts. And while the numbers aren’t that impressive, I love the challenge of improving on my best week by week, month by month, five pounds here and five pounds there.

When I was a teenager I injured my back while working on our family farm and have spent all of my adult life managing this issue. For at least a decade I would have an annual episode of pain that would sideline me for 3-5 days—no work, no exercise, nothing except lying on the bed hoping the pain would stop. I lived in the shadow of the possibility that anything I did might trigger it; I was afraid to lift heavy items around the house and even my primary form of fitness (running) become too painful to do with any regularity. Finally a few years ago with a combination of chiropractic care, a stretching routine and a focus on strengthening my core I was able to get on a better path. While all of that helped, Crossfit has taken me to the next level. I am truly stronger and in better condition than at any previous point in my life which is a pretty big deal to a forty-something.

I can say with confidence that Crossfit lives up to its goal of being “Functional Fitness”— I am more functional now in my day to day life and very thankful for it!

WOD

Hang Snatch: 3×2 AHAP

Then…

For time:

4x400m Run

Rest 1:1 (2 min max)

Strength Program

Conditioning

4x500m Row @90% effort.

Do Work…

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WOD

Establish a 2RM Back Squat

Then…

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb – 10L/10R)

Strength Program

Power

Establish a 1RM Squat.

Notes: Warm up how you normally would on squat day. However, once your lightweight warm up sets are complete, begin hitting singles and add weight each set based on how the previous set felt. For example: 135×10, 225×5, 315×3, 350×1, 400×1, 450×1, 500×1. Make sure to rest 3-6 minutes between your heavy sets. You do NOT have to go until you miss. If at all possible get a video of your max lift.

Conditioning

Conditioning:

3 Rounds For Time

Run 400m
25 push ups
20 KB OHS 24/16kg (1kb – 10L/10R)

Do Work…

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WOD

Establish a 10RM Push Press (No Racks)

Then…

“Helen”

3 Rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

Strength Program

Power

Squat Deload Work

Conditioning

“Helen”

3 Rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

Do Work…

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WOD

Hang Clean: 3×2 AHAP

Then…

For time:

10 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
8 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
6 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
4 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
2 Clean & Jerks (anyhow) 135/95#
10 Pull-ups

Strength Program

Power

Hang Power Clean: 3×2@65% (of 1rm Power Clean)

Conditioning

10 Minute AMRAP:

10 KBS 24/16kg
10 Push-ups
15 Air Squats

Do Work…

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