t.


Team Workout #12 – Choose Your Poison 22

CrossFit Choose and complete one of the following for time… 1.)  5 Clean and Jerk (275lbs/185lbs) 2.)  10 Clean and Jerk (225lbs/155lbs) 3.)  14 Clean and Jerk (185lbs/135lbs) 4.)  20 Clean and Jerk (155lbs/115lbs) 5.)  32 Clean and Jerk (135lbs/95lbs) 6.)  60 Clean and Jerk (95lbs/65lbs) 7.)  100 Clean and […]


Friday Fun 8

    CrossFit Work up to the heaviest load possible with this complex… 3 Clean Pulls (Pull as high as the load allows) 2 Hang Cleans 1 Clean 1 Jerk Rest no more than 3 minutes. 3 rounds of… FFR Split Squat 6-8r at (3,2,1,0) Rest 10 seconds 1 1/4 […]


Team Challenge Workout #6 13

[box_content] We are now taking orders for hoodie’s and t-shirts. Hoodies -$35. T’s -$30 (nice wicking synthetic – NOT COTTON) To order, pay the instructor on duty and write your name and size on the order sheets located on the retail counter. [/box_content] Congratulations Amanda / Will! Saturday our own […]


Team Challenge #3 13

  CrossFit For time… 100 Burpees (On the jump come to vertical (head over heels) and break contact with the floor)


CrossFit in Figure? 12

Congratulations to CFW / WSC’s Melissa H.  Melissa placed 1st in Class A and 3rd in Master’s at the Jen Hendershott’s All Women’s Weekend Figure Competition in Charleston, SC. Melissa (above – 3rd from left / below 2nd from left) took to the stage after a slightly unconventional approach to […]


Team Workout #2 and Pink Ribbon Profits 14

[pullquote align=”left” type=”simple”] Avon claims to be the largest corporate supporter of the breast cancer cause in the US. Estée Lauder’s Annual Breast Cancer Awareness Campaign, known as “The Power of a Pink Promise” and Revlon’s 5K Run/Walk are high-profile efforts to raise money for the cause. The problem is […]


There Is No Substitute For Weak Drive 5

[pullquote align=”left” type=”simple”]“There’s a difference between interest and commitment. When you’re interested in something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.” – Kenneth H. Blanchard[/pullquote] Derek Woodske, PICP and BioSignature Coach, lays it out in this blog… “No Protocol […]


Complete Our Workouts as Programmed to Get Stronger 24

“Let’s Talk About the Deadlift” by Team Elite FTS and originally posted on EliteFTS.com The deadlift: it’s a staple in our powerlifting diet. Whether you are an old friend to the sport or a new lifter who is just learning how to “get your nutsack on top of the bar,” […]


Team Workout #1 30

[box] [box_header]”Train Like Hell, You’ll Get There!” – James T.[/box_header] [box_content] Former WSC Instructor, James Tatum, at Muscle Driver USA Check out James’ latest PRs on his Youtube Channel… 220kg (484lbs) Squat. 192kg (422.5lbs) Front Squat. 170kg (374lbs). Read James’ blog article:  “Not Making the Hulk Angry.” [/box_content] [/box]   […]