Getting Started with CrossFit!

Most of our members haven’t had any CrossFit experience prior to training with us and even if they have we haven't had the opportunity to work woth them. Therefore, we require all new members to attend our three-class introductory program that we call “Foundations.” It’s designed to introduce you to the CrossFit methodology, the core movements and the intensity of the workouts. It's also a time for our coaches to get to know each athlete and their specific skill sets,  personality, exercise and health history a little better.  Just like CrossFit as a whole, Foundations is a learning experience, not a gut check. You cannot "fail".

The Foundations investment is $125.00 We schedule these classes by appointment only. Sign up here and click on the online store, or just call the gym. Then, contact thecombinemgr@csccrossfit.com to confirm your registration, and we'll schedule your classes.

Primal Challenge VI

Our annual in-house competition is getting spicy! We are 6 weeks into the 8 week challenge with a total of 6 completed individual workouts and 2 team workouts.

Week 1 included a medicine ball relay & barbell complex challenge. Week 2 switched gears to endurance and tested a 5K row for time. Week 3 tested gymnastics with an 18 min AMRAP of bodyweight movements. Week 4 tested both strength and endurance with a heavy deadlift and double under couplet. Week 5 consisted of dumbbell movements, box jumps, and T2B, combined with max effort rope climbs to go out with a bang. Week 6, was a test of handstand pushups and hang squat snatches. Week 7 & 8 are in the hands of Dave Castro as everyone will be scored on Open Workouts 17.1 & 17.2 

Here's a look at the current podium for each division after 6 weeks:

Rx Male:

  • 1. Josh Harris (580 pts)
  • 2. John Phillips (550 pts)
  • 3. Tim Childers (525 pts)

Rx Female:

  • 1T. Lauren Barzilla (565 pts)
  • 1T. Laurie Wagner (565 pts)
  • 3. Sara Brown (510 pts)

Scaled Male:

  • 1. Robert Shipley (520 pts)
  • 2. Tommy Wellford (515 pts)
  • 3. Steve Cline (505 pts)

Scaled Female:

  • 1. Kathi Stanley (555 pts)
  • 2. Katy Tharp (550 pts)
  • 3. Melanie Plummer (540 pts)

Team Challenge Standings:

  • 1. Robert's "Dogs of War"- 8 Points
  • 2. Luke's "El Loco's"- 12 Points
  • 3. Bane's "Mother Thrusters"- 15 Points
  • 4. Austin's (MAGA) "Make Austin Great Again"- 19 Points
  • 5. Melisa's "Booties & the Beasts"- 21 Points

Member Spotlight: James Alexander

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Every month or so The Combine likes to feature one or more of our members and their accomplishments since joining. Take a few moments to read the latest spotlight and see what they have accomplished. If you go to the current member spotlight page, you will also be able to read about previous members we have featured on our website. We hope to see you listed here soon!

The 24-Day Challenge is a comprehensive supplementation and nutrition program designed to give your body the jumpstart it needs to help you reach your goals. There's something for everyone – whether you are looking for weight management, energy, overall body composition or overall wellness. Thousands of people have experienced success on the 24-Day Challenge - you could be next!Order your Advocare supplements online here.  

Order by 1pm Central and it'll be at your doorstep the next day!

Every Friday for the next 5 weeks all of our scheduled CrossFit classes will be taking on The Open workouts.  Drop-ins are always welcome!  

  • 5:30am, 6:30am, 7:30am, 8:30am, 12:30pm and 4:30pm

If you haven't already done and would like to, all of our members are encouraged to join in on the fun.  Just head to https://games.crossfit.com/ and sign up.  

  • Our affiliate name is: CSC CrossFit
  • Our team name is: The Combine 

FREE Workout!!

New to town? Want to try out a CrossFit, Women's Only Boot Camp or Joules|Watts class? Looking for a new gym? Email thecombinemgr@csccrossfit.com for 2 complimentary trial classes!

Workout of the Day 3/28/2017

Joules|Watts (5/8) Oly

A.

WU. Sots Press: 1x5,4, 3 &2

1. Pwr Clean + Pwr Jerk: RM 1+1, 1x 1+1 (90 & 95%)

2. Push Press: 3RM, 1x3 (90 & 95%)

3. Jerk Support: 1x3 (95, 100 & 105%) 3sec

B.

1. 5x Pop up--> 10yd Sprint L

2. 5x Pop up--> 10yd Sprint R

3. 10x 5 Cone Star Agility Drill

________________________________________________

CrossFit

P:

1. Muscle Snatch: 3x3, 2x1

2. 2 Pos HP Snatch: 5x2 (1+1) E2M

Int:

15min AMRAP

  • 6 Pwr Snatch Rx **
  • 12 Box Jumps Rx 24"/20"

**begin with the load of your choice. after every 2 successful rounds +20/10#'s

 

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