#CFSC wants to say thank you, and honor all those that have served.
“World War I – known at the time as ‘The Great War’ – officially ended when the Treaty of Versailles was signed on June 28, 1919, in the Palace of Versailles outside the town of Versailles, France. However, fighting ceased seven months earlier when an armistice, or temporary cessation of hostilities, between the Allied nations and Germany went into effect on the eleventh hour of the eleventh day of the eleventh month. For that reason, November 11, 1918, is generally regarded as the end of ‘the war to end all wars.'”
Read the “History of Veterans Day” from the U.S. Department of Veterans Affairs website here:
Build to a Heavy 2 rep Power Clean in 15 minutes
Good Morning 10-10-8-8-8; rest 90 sec
Box Jump 24/20
Today starts the first full schedule day in #CFSC‘s new home at:
Classes will run Monday, Tuesday, Wednesday, Friday
6 a.m., 7 a.m., 9 a.m., 12 p.m., 2 p.m., 4 p.m., 5:30 p.m., 6:30 p.m., 7:30 p.m. (no 7:30 p.m. on Friday)
Open Gym times
Thursday- 12 p.m. – 7 p.m.
Sunday- 10 a.m. – 12 p.m.
From now until December 31st, 2014, new members can lock in a rate of $115/month for the first year!
Rates after 12/31/14 will be:
$125/month Student/Military/LEO/First Responders/Medical/Teachers
CFSC also has a great referral program that can get your rates down to as low as $50/month! Email info@CrossFitSodaCity.com for more details!
We have been using a local “splash page” as we were in between locations, but keep up with the website as we launch regular new features HERE
Don’t forget about the CFSC partnership with HYLETE, where all members receive 20% off for LIFE and 50% of their first order!
We will be rolling out additional features all week long, get ready!
Welcome home #Refugees!
3RM Front Squat in 15 minutes
20 minute AMRAP
10 S2OH 135/95
10 Pull-ups (strict)
Congratulations to #CFSC‘ers Brandi N. and Kelsey H. who competed this weekend.
Brandi N. competed at “Rep Your Box” put on by Distinct CrossFit in Greenville on team “Donuts and Donkey Butts”. They finished 6th out of 18 teams in the RX division.
Kelsey H. competed as an individual in the “Goddess Games” at CrossFit Northlake in Charlotte in the scaled division. She PR’d her clean and jerk on a ladder event at 135 lb.! At the time of this post, she did not have her finishing placement, but went into the final event 14th in a field of 91 females! We will update once we get the final results!
Great job ladies!
10 a.m. – 12 p.m.
Yes, we’re open!
After a few months, in what has seemed like years, our new location is fully open! It is has been a crazy, CRAZY, road to get here, and maybe we’ll write about it in our memoirs one day…
All classes will be held from now on here:
Class times will remain the same!
Coach Joey and Coach Josh can not thank everyone that has made this all possible enough:
-The Keys family, Steven and Michele. Believing in us, and helping us along the way. Teaching us all the cool things we can do with power tools. And the “squeaky wheel gets the grease”.
-Scott P., Sheriff Lott, Dustin M., and the entire Richland1 CrossFit/ Richland County Sheriff‘s Department. You gave us a home while we got everything finished up. You are always welcome to drop-in at #CFSC anytime.
-Wes T. of Ltc Associates. We would still probably have no idea where to go or who to talk to without you.
-Steven S. of Five Star Services. You get ish done. Period. Get ready for your first WOD today, our turn to return the favors.
-Lehew Electric. However you got that lift going and installed, god bless you, and thanks for working the late nights. (Love you Dad!- Coach Josh)
–Richland County Councilman Seth Rose. We weren’t looking for any freebies, and you guided us to where we needed to go. Seth Rose for Governor!
–Ellis Flooring Sales and Hobart, our new neighbors. You guys have been awesome. Always willing to lend a hand, a shovel, some random screw or drill bit, and so much more.
–FWR Cleaning and Construction. Our floors were covered with years of forklift brake dust and who knows what. Now it’s just covered in our mess.
-Tommy D. from Richland County Zoning and Planning. Thanks for answering all of our questions when we would call you 10 times a day in our building search.
-And most importantly… ALL OF THE #REFUGEES! We are honored to get to coach you every day. We look forward to growing our family, but you will always be the CFSC OG’s!
(If we have forgotten ANYONE, we are so sorry, we are just so ready to get things going!)
What to expect now that we’re open:
1. Full bathrooms and changing area.
2. Showers will be installed in a few short weeks, bare with us as we get them done!
3. We can finally begin launching the full website
4. Special events, socials, and “members only” offers
Please feel free to contact us with any thoughts, ideas, or concerns as we grow accustomed to the new facility. We’re all part of growing this incredible community together, and your input is very important to us.
So now that we’re past all of that, it’s time- 3, 2, 1… GO!
Build to a heavy 1 rep Power Snatch
5 rounds for time
15 OHS 95/65
#CFSC wants to wish good luck to two of our athletes competing in two different competitions this weekend!
Kelsey H. is competing at the “Goddess Games” in Charlotte at CrossFit Northlake.
The Goddess Games is a one day women’s only fitness competition with proceeds to benefit The Justice Project: USA, an organization dedicated to combating human trafficking and forced prostitution.
You can see the event page HERE
Brandi N. is competing in “Rep Your Box” in Greenville at Distinct CrossFit.
“Rep Your Box” is a one day team (2M/2F) competition. With multiple divisions: Competitor, Masters, Intermediate, & Open
You can see the event page HERE
Good luck Kelsey and Brandi!
Back Squat 10-10-3-3-3; rest 2 min
Single Arm DB Overhead Walking Lunge, 15 per; rest :90
1000m Row for time
Some thoughts from Coach Josh:
If you don’t look forward, you will always be behind.
“The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts, i.e., data. We call this approach “evidence-based fitness.” (CFJ Understanding CrossFit)
However, as CrossFit pushes you to regularly perform “random physical challenges”, it still prepares you to improve (PR) on your past challenges.
Life is the great unknown, with the only certainty being that it will end. What happens between this second and the next can never be fully planned for (unknown and unknowable events), and we can only hope to be as prepared as possible. Hence the term “GPP”, or General Physical Preparedness.
From a competition standpoint, “If you don’t TRAIN forward, you will always be behind”.
Meaning, retesting your performance in a WOD from a previous competition is a great way to gauge your improvement. But depending on that solely to gauge how you will do in the next competition is NOT a great way to prepare for that competition.
Here’s two reasons why:
1. You’re not the only one that has improved. You must assume your competition has improved just as much, if not more than you. There’s also no guarantee that you will be facing the same competition.
Every day hundreds of people worldwide walk into an Affiliate for the first time. Out of those hundreds, over a long enough timeline, there will be those that will just naturally be better than the rest of us at “CrossFit”. Using 4-time “Fittest Man on Earth”, Rich Froning, and what Games legend Chris Spealler said about him in 2013 as an example, “Rich (Froning) is a standout athlete… we may not see another guy like this for the next hundred years… Why? Genetic potential and work ethic.” (CrossFit Games Update Show: July 12, 2013)
2. In the case of most competitions, the WODs are different every year. Same as they are different at your box every day. Finishing 5th one year, does not mean you will finish 5th again, even with the same exact field of competitors and the same exact WODs.
The Events at the 2014 Regionals had more gymnastics elements than in previous years. Whereas the 2014 Open, how you qualify for Regionals, was completely different than the previous years with heavier weights and the first “for time” workout.
Every year new faces become the superstars of the CrossFit Games, as other household names, past Games competitors, and even champions, do not make the cut to even get an invite to Carson.
So, with all of that being said, how should we train to both PR on our previous bests AND perform as well as we possibly can for the unknown and unknowable?
Constantly varied, functional movements, high intensity. #CrossFit