Blog

7/24/17 – Final Nightly Email

RANT

As we have put out a couple times now, we are transitioning to using SugarWOD as the way for you to see the workout for the next day and announcements.  If you haven’t downloaded SugarWOD yet, please do so to keep in the loop! and to track your progress as well, of course.  Once you do, you need to go into your settings and select the workout tracks of the classes you attend, then close the app and re-open it to see the workouts!

Also – big congrats to all our members who participated in SuperFit over the weekend. You certainly represented us well!

Performance

AMRAP 15

5-10 Dips @21X1

10 Alt. Front Rack Lunges

*choose dip style that matches your fitness level (ie modified, bar, ring, kipping)

Fundamentals

A. Medball Clean – 3×10

+

For Time

Run 400m

21 MB Cleans

21 DB Push Press

Run 400m

18 MB Cleans

18 DB Push Press

Run 400m

15 MB Cleans

15 DB Push Press

Run 200m

18 MB Cleans

18 DB Push Press

Run 200m

21 MB Cleans

21 DB Push Press

*15 min cap

Olympic Weightlifting

A. Snatch – 5×1 @80%

B. Clean & Jerk – 5×1 @80%

C. Front Squats – 10×2 @60%, rest :45

D. Good Morning – 3×5, heavier than last

7/22/17 – SugarWOD reminder

RANT

Reminder that next week we are starting to use SugarWOD as our only avenue to provide you with the workouts the night before and share any announcements.  Be sure to download the app!  Once you do, go into Settings, Workout Tracks, and select the classes you regularly attend.  You’ll need to close out of the app and re-open it in order to see the changes!

All Levels

PARTNER WOD

For Time

10, 9, 8, … 3, 2, 1

DB Hang Power Cleans

DB Push Press

DB Front Rack Lunges

Burpees

*each partner must complete the required reps before the next partner goes.  no splitting the reps

*only one person working at a time

7/21/17 – SuperFit on Saturday

RANT

This Saturday 12 of our members are participating in SuperFit at CrossFit Steele Creek. Let’s show them some support!  The event will be all day, starting at 8am and will go until about 6pm.  Good luck to our members – we’re cheering for you!

All Levels

6 Rounds for Time

10 Front Squats

15 Pullups

 *choose a load that allows you to complete the work in 2 sets or less

7/20/17 – Kill Cliff Trial

RANT

Right now we have a trial supply of Kill Cliff being sold at the gym.  This recovery drink is $3 and can be charged to your account, just like all of our retail products.  Be sure to give us your feedback!  If it’s a drink you want us to keep in stock, we need to know!

All Levels

AMRAP 15

10 – 15 HSPUs (mod. HSPUs, DB Z Press)

400m Run

Endurance

400m Moderate Run, rest :30

100m Sprint, rest 1:00

x 3 – 4

Strength

Warmup: squats on a box – collect 20 reps

A. Back Squats

1×6 @ 70%

1×6 @80%

1×3 @90%

1×2 @ 95%

B. Deadlifts –

1×5 @ 65%

1×4 @ 75%

2×4 @80%

C. Iron Scap

7/19/17 – SugarWOD

RANT

Starting next week we will be going away from sending out these nightly emails with the “Rants” and workouts.  We will start only using SugarWOD for you to see the workouts and to see any announcements we have about things going on in the gym.  If you haven’t downloaded SugarWOD yet, be sure to do so!

Once you download SugarWOD, select Urban MVMNT as your box and then be sure go into Your Settings, Workout Tracks, and select the classes you will be attending.  Then close out of the app, open it back up and you will be able to see our workouts!  We do not utilize the track labeled as “Workout of the Day”.  If you are attending and All Levels Class please note it uses the programming under “Performance” Class.  The more you use this app and track your progress the more you will get out of it!

All Levels

*Note – Performance & Fundamentals Classes will be combined this evening*

For Time

30 Cals Assault Bike

20 KB Swings

10 Burpees

Rest 1:1

x5

Olympic Weightlifting

A. Power Clean – 2×10 @75%, 1:00 rest

B. Clean Pull – 3×3 @95%

C. Hang Snatch High Pull – 3×3 @95%

D. Snatch Balance – heavy single

E. Snatch Balance – 1×3 @85% of D

7/18/17 – Take Your Stuff Home!

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We have a good amount of stuff that has been left in the cubbies recently.  Claim your stuff tomorrow as we are getting rid of it by the end of the day!

lost and found

Performance

A. Power Clean – build to a heavy 3 or moderate 9

+

STRENGTH BIAS

AMRAP 15

3 Power Cleans (unbroken)

10 Front Rack DB Step Ups (alternating)

CONDITIONING BIAS

AMRAP 15

9 Power Cleans (unbroken)

10 Front Rack DB Step Ups (alternating)

Fundamentals

A. Deadlifts – 3×10

+

AMRAP 14

1, 2, 3, 4….. etc

Deadlifts

Box Jumps

Endurance

8-12 x 50m Moderate Run + 50m Sprint, 1:00 rest

Strength

Warmup: Banded Monster Walks – 3×50′ each way

A. Front Squats

4×6 @ 65%, 75%, 80%, 80%

B. Press

4×5 @ 60%, 65%, 70%, 70%

C. Windshield Wipers – 4×5 each way

7/17/17 – Fundamentals Test Out Thursday

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If you have been attending our Fundamentals Class for a while now and would like to “test out” to be able to attend Performance Class we are now offering that option once a month.  For July this opportunity is on Thursday, July 20th at 630pm.  Whoever is interested in testing out needs to reach out to Isaac (isaac@escfitness.com) to reserve their space and of course ask any questions.

To test out of Fundamentals Class we are not looking for you to be able to move any certain amount of weight or move at a certain pace, we are interested in seeing if, without a coach explaining the movement, you 1. know what the different movements are and 2. be able to perform them decently well.  If there are movements that you aren’t able to do (like a pullup) we want to see that you know a modification option.  Let us know if you would like to test out and take it to the next level!  We’ll be straightforward with you if we think you are ready or not :)

Performance

“Cindy”

STRENGTH BIAS

AMRAP 20

5 Weighted Strict Pullups @21X1

10 Pushups

15 DB Goblet Squats

CONDITIONING BIAS

5 Pullups

10 Pushups

15 Air Squats

Fundamentals

A. Hang Clean – 3×5

B. Clean – 3×5

+

EMOM 16

Min 1: 7 Cleans

Min 2: AMRAP Push Press

*score = total number of push press

Olympic Weightlifting

A. Power Snatch – 10×2 @75%, rest 1:00

B. Split Jerk – 10×2 @75%, rest 1:00

C. Snatch Pull – 3×3 @95%

ACCESSORY

Squatting Box Jump – 3×5

GHD Situps – 3×15

7/14/17 – “The Schang”

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Tomorrow morning (Friday) will be long time member Steve Schang’s 653rd workout with CrossFit SouthEnd and we want to celebrate that!  Steve has been one of our most consistent members since the fall of 2012 – usually at 530am no less!  The class workout will have a 653m Row buy in and then has a rep-scheme of 5/20/69 as his birthday is May 20th 1969.  Thank you, Steve, for being such a great part of our community for so long now!

steve overhead

All Levels

“The Schang”

With a 15 min Clock –

653m Row

AMRAP

5 Pullups

20 UB Thrusters

69 Double Unders

*score row time + total rounds/reps

*choose load that allows for all thrusters to be unbroken – re-start if you break

Sweat Social

Come in and find out!

7/13/17 – Overhead Stability

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Tomorrow (Thursday) at 630pm is our weekly Stability & Mobility Class!  This week our in-house Physical Therapist Julie is working on overhead stability carries.  If you have tight shoulders or have difficulty stabilizing the bar when overhead, this class is for you!  Please sign up in MindBody as we do put a cap on this class to ensure quality instruction for everyone.

All Levels

PARTNER WOD

For Time

100ft Sled Push (partner 1)
100ft Sled Pull (partner 2)
100ft Sled Push (partner 1)
100ft Sled Pull (partner 2)

Rest 1:1

x5

*each round switch the role of partners from push to pull and vice versa

Strength

*reminder this is to be completed in Open Gym

A. Back Squats –

1×8 @65%

1×6 @ 75%

1×4 @ 85%

1×4 @90%

B. Deadlifts

1×5 @ 70%

1×4 @ 80%

1×3 @ 85%

1×3 @ 90%

*reminder that all %s are guidelines

**these are heavy sets, be sure to warm up sufficiently!

C. Upside Down KB Press @3133 – 3×5 each arm

Endurance

4 – 6 x 100m Easy Run, 200m Moderate Run, 100m Easy Run

1:00 rest

7/12/17 – Farm Fresh Carolinas

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This Friday, July 14th at our Sweat Social, Farm Fresh Carolinas will be here to introduce themselves to you and tell you a little more about what they do!  This is a great way to receive fresh, organic, mostly local vegetables and fruits to keep you healthy.  They deliver the food to your door so there really are no excuses for leaving vegetables out of your diet!

Come check them out and participate in Sweat Social on Friday at 530pm.  After a tough workout we’ll head over to Red Clay Ciderworks to hang out and talk about how tough that workout was!  Hope to see as many of you there as possible.

Performance

A. Power Snatch – build to either a heavy set of 3 or a moderate set of 6

+

STRENGTH BIAS

AMRAP 12

3 Power Snatch (load found in A)

9 Burpees

CONDITIONING BIAS

6 Power Snatch (load found in A)

12 Burpees

*score = total rounds + reps

Fundamentals

A. Front Squat Review – 2×10

B. Thruster Review – 2×10

+

EMOM 15

Min 1: 10 Thrusters

Min 2: AMRAP Abmat Situps

Min 3: AMRAP Box Jumps

*score = situps + box jumps

Olympic Weightlifting

A. Snatch – 3×1 @90%

B. Clean + Jerk – 3×1 @90%

C. Back Squat – 3×3 @85%

D. Good Mornings – 3×6, heavier than last time