Bench Maxes and Practice

It is time to go after a new 1 rep max for the bench press!  Just like on Monday, warm-up and then work up to a 1 rep max.  Make sure you have a spotter for each 1 rep attempt.  Wednesdays, after the strength work, have become and active...

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Achieve New Levels

Great job on the back squat Pr’s!  It is awesome to watch everyone getting stronger.  We had a few questions on the purpose of our new scaling program.  For one, we want to make a more concentrated effort to properly prepare our newest...

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Universal Scalability

One of the many great things about CrossFit is the program’s universal scalability.  The workouts can be adjusted for any fitness level.  This week we will be starting a new scaling program for the wods.  Along with the Rx wod, we will have...

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Box Crawl

Today we will only have a 9am WOD. The Box Crawl will be swinging through Brier Creek at 10am. For those of you wanting to attend box crawl, the doors will open at CrossFit Sua Sponte at 8am. It will be $20 cash only. You will receive a wrist...

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Throwdown Flashback

Today we will be trying out two events from the Throwdown in the Triangle.  During events 1 and 2 athletes had 5 minutes to establish a 1 rep max clean and jerk.  They then rested a minute and began a 750 meter row for time.  We will be taking...

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No Weights Today

No barbells or weights today.  Just move your body!  Many times people will discount the body weight wod.  It is important that we can perform these wods just like a workout with Olympic lifts or heavy weights.  We truly believe in the constantly...

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Break out the Sled!

As many of you found out on Monday, 90% of your 1 rep max is very challenging for 3 reps.  You may have to drop down in weight or percentage.  This is fine because we are looking for maximum effort for 3 reps.  If you can only get 1 or 2 you are...

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