Tuesday, August 31, 2010

That old feeling

This is the second scene from the South Central Regionals DVD. The competition that weekend kicked off with our national anthem and an individual competition, check it out!


Monday, August 30, 2010

6 More Months of Summer

Home Sweet Home... for now


If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.

- Marcus Aurelius

Friday, August 27, 2010


what is a fitness center?

Skill Work:
kipping pull-ups
3 sets of max unbroken reps (until chin doesn't break plane or momentum is lost)
5 sets of max reps double unders (until failed pass)

50m walking lunges
50m broad jump
100 m shuttle (25-25-25-25m)
50 push-ups (c2gwr)
100 m shuttle (25-25-25-25m)
50m broad jump
50m walking lunge

Nobody got anywhere in the world by simply being content.
- Louis L'Amour

Thursday, August 26, 2010

Take Notes

how not to tape your hands and/or prevent pull-up rips

Pay September CrossFit Fees Here

Split jerk

For time:
250m row
25 Db thrusters
25 burpees

Wednesday, August 25, 2010


Here is the first scene from the newest CSCF Team documentary at the South Central Regionals competition in May. We will release each scene from the 26 minute DVD on the blog over the next few weeks so make sure you check it daily. Thanks Jordan Meserole for making an awesome DVD!

-5 box jumps for height after each set

3 rounds for time:
10 clean and jerk
400m run

Tuesday, August 24, 2010

Fight Night

Skill Work
ring dip progression

AMRAP 15 Min:
4 Pull-ups
8 Push Press
12 Squats

Monday, August 23, 2010


Holly Brackin made it to the top of the pikes peak ascent this weekend so big shout out to her! enjoy your time in colorado holly, and thanks for representing with the new gear!! if you haven't gotten your new shirt yet, do it!

Overhead Squat

2 rounds for time:
15 sit-ups
50m Farmer Carry
20 KTE
50m Rack Hold Carry
15 sit-ups
50m Overhead Carry

What would life be if we had no courage to attempt anything?
- Vincent van Gogh

Friday, August 20, 2010


CrossFit Champions is hosting Oktoberfest Obliteration II and we want all of you to either compete or come out and support! This event will be on October 9th and take place in Houston.....Cypress to be exact....it is located approximately 65 miles from our box in College Station. Mark your calendars! Registration will open this Sunday, August 22, at 12:00 pm CST.

The registration link will be on the CFC Oktoberfest Obliteration II page.


Standard Men (3 events)
Scaled Men (3 events)
Standard Women (3 events)
Scaled Women (3 events)
Team (up to 5 members, 4 competing at a time, 1 female minimum) (2 events)
Masters Men & Women (46-55) (2 events)
Super Masters Men & Women (56+) (2 events)

This event will fill up so do not wait to sign up, also, if you would like to form a team please let Daren know and we will put you all together. We hope to have several teams and individuals competing!!

*Amp up your training now if you want to compete, if you would like to schedule a personal coaching session weekly, bi-weekly or monthly to help you prepare for this event talk to Daren.

Bench press

Tabata row

Nobody ever drowned in their own sweat
- Ann Landers

Thursday, August 19, 2010

hello, goodmorning

even we have to follow the rules of thrusters
Power Clean

For Time:
5 rounds of 10 unbroken Thrusters
5 rounds of 12 unbroken Pull-ups

Wednesday, August 18, 2010

of mice and men

Who is coming?

Experience is simply the name we give our mistakes.
Oscar Wilde


2 min AMRAP of each:
Box jumps
Double unders

Tuesday, August 17, 2010

The Run Around

285 Thrusters in 10 minutes.....ouch! This picture was taken by CrossFit Champions, they headed up the judging for the Throwdown and created a photo gallery. Click here to see more pictures.

Back Squat

For Time:
800m run
20 walking lunges
15 unbroken wall-balls
400m run
20 walking lunges
15 unbroken wall-balls
200m run
20 walking lunges
15 unbroken wall-balls

Don't forget that if you are interested in the Mudquest run on Oct. 2nd we are having an informational meeting tonight at 7pm at rudy's to discuss details and plans for the event. Info on location, times, entry, courses and other stuff will be discussed, so come and learn!

Monday, August 16, 2010

To Get In?

Ninety-nine percent of the failures come from people who have the habit of making excuses.

- George Washington Carver

5 rounds for time:
9 Deadlifts
6 Hang Power Cleans
3 Push-press

Fastest time Saturday: 2:37 @155
Charlie's time: 4:31 @155

Weekend Wrap-up:
Saturday was a good day for College Station CrossFit. For one we got our butts kicked by some great workouts, and two we had some awesome results both in the individual competition and as a team.

Friday, August 13, 2010

Bone to Pick

Check out our new CSCF shirts!! These shirts are American Apperal 50/50 shirts - really soft and great quality. We ordered a limited amount of Small, Medium, Large, XL and 2XL. If you want one bring a check for $25 made out to TWC on Monday, if you are on Auto Pay and we have your credit card on file let us know and we can charge your card.

If you don't have plans for tomorrow you should head up to Dallas and support CSCF at the Texas Throwdown, it will be an awesome event at the Dallas Convention Center.

Pistol Skill Work
Double under skill work

For Time:
24 KB Swings
400m run
36 Air Squats
18 KB Swings
400m run
30 Air Squats
12 Kb Swings
400m run
24 Air Squats

If we don't change, we don't grow. If we don't grow, we aren't really living.
-Gail Sheehy

Thursday, August 12, 2010



For Time:
25 push-press
10 sit-ups
20 push-press
20 sit-ups
15 push-press
30 sit-ups
10 Push-press

Wednesday, August 11, 2010

Over the hill

This youtube video is at almost 1 million hits, if you have not seen it check it out. Prepared for the unknown and unknowable.


3 total rounds of:
300m row sprint
1 min rest
20 pull-ups

Tuesday, August 10, 2010


Double under work

15 min AMRAP:
200m run
16 walking lunges
8 ring dips
4 burpees

"Float like a butterfly, sting like a bee."

Monday, August 9, 2010

So Monday

Front Squat

6 rounds for time:
3 Clean and Jerk
6 Box jumps
9 Wall-ball

Friday, August 6, 2010

Grown up?...Hardly...

Without some goal and some effort to reach it, no one can live.
- Fyodor Dostoyevsky

"Dirty D"
24 Burpees
24 Deadlifts
24 Calorie Row
86 Double Unders
24 Db Squat Clean to Overhead
24 Sit-ups
24 Burpees

Thursday, August 5, 2010

Mashed Taters

Pull-up skill work

Ring Dips

Wednesday, August 4, 2010

All the right moves

Clean and Jerk

Happy birthday Sally!

7min on the clock:
750m row
AMRAP in the remaining time of:
10 Kb swings / 5 push-ups

When I hear somebody sigh, "Life is hard," I am always tempted to ask, "Compared to what?"

- Sydney J. Harris

Tuesday, August 3, 2010

August challenge cont.


* if you did Fran yesterday you will have an alternate workout.

Monday, August 2, 2010

August Challenge


1- Rx'd
2- 75#, banded pull-ups

1- Rx'd
2- 45#, banded pull-ups

"Those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest."
- Brutus Hamilton, Olympic decathlete and track coach

Chris Spealler- Fran 2:05