Wednesday, December 16, 2009


"12 Days of Crossfit"
A big thanks to Caleb Cavileer for organizing this event!!!

Tuesday, December 8, 2009

Effin Meal Ticket 12/9 12/10

5 x 3 minute rounds with one minute rest in between. Each round will start with 10 burpees. When you are finished with the burpees, use the remainder of the time to get as many reps as possible. Count reps for score.

Round 1- Right Hand Thruster
Round 2-Left Hand Thruster
Round 3-Box Jumps
Round 4-Kettle Bell Swings

Friday, December 4, 2009

"Pig Vomit" 12/7 & 12/8

CF Spartanburg Workout of the Day (WOD):
21 Pull Ups
21 Push Ups
21 SDHP (M-95#/F-65#)
200m Run
15 Pull Ups
15 Push Ups
400m Run
9 Pull Ups
9 Push Ups
800m Run

Wednesday, December 2, 2009

"Commiskey" 12/2 and 12/3

3 rounds for time:
40 box jumps
30 pushups
20 kettlebell swings

Monday, November 30, 2009

"Kalsu" 11/30 & 12/1

Start every minute. Time to 100 Thrusters.

-5 Burpees
-Max Thrusters

Friday, November 20, 2009

Sorry forgot the link

Our friends from OTG

Check out this link. Nick and Mark are in the video. The guy talking in the beginning is Greg Glassman, the creator of Crossfit.

Any other people signing up for OTG????

Thursday, November 19, 2009


For Time:

100 Pull-ups
100 Sit-ups
100 Push-ups
100 Squats

Tuesday, November 17, 2009


Walk 400 M
Samson Stretch
Shoulder Rotational Movements w/pvc
10 Pull-ups

10 Sit-ups
10 Squats
5 Burpees

*5 Rounds

400 M Run
30 Box Jumps
30 Wall Ball Throws

Thursday, November 12, 2009

10/12 & 10/16 "Cindy"

-Samson Stretch 15 seconds each leg
-5 Overhead Squats
-5 Sit-ups
-5 Back Extensions
-5 Pull-ups
-5 Dips

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-Ups
15 Squats

Wednesday, November 11, 2009

All Ipods Welcome

Bring your ipods! Radio has an ipod dock and is open. I'll have some rocky songs for you tomorrow!

Day 2!

Let's get some chatter going- Positives, negatives, anything?

Tuesday, November 10, 2009

1st Day In

Just wanted to say everyone did a great job today. I especially liked seeing everyone crushing those pull-ups. Job well done. Way to push yourselfs. Looking forward to hearing what everyone thought of the first workout!

Initial Meeting

Great meeting yesterday! I could definately feel the energy!

We are scheduled for our initial free training session at the Crossfit Off The Grid in EHT. Please let me know if you can make one of the sessions.

They are...
Monday the 16th@3:15 and Wednesday the 18th@4:30. I would like to let them know how many people will be there by Thursday so they can have the appropriate staff available for us.

Monday, November 9, 2009

Absecon Staff Wellness Program

Hello everyone,
I am so excited to begin our "Staff Wellness Program!" This blog spot will be area where we can share our experiences good or bad. We are all in this together. Let's take advantage of that! Looking forward to reading all of the posts!