Spartan Programming

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Hitting pause on posting workouts—thank you for following along! If you’re looking for more fun and challenging programm...
03/16/2025

Hitting pause on posting workouts—thank you for following along! If you’re looking for more fun and challenging programming, reach out to Michael!

If you’re looking for a CrossFit gym, I’m currently coaching at Brave Heart CrossFit in Mason—they have a super supportive and fun community! I’d love to see your face there!

Keep after it! You’re either getting stronger or getting weaker—choose wisely. 💡

Found Banded GM 35/25 FCScaled Ghd BE50/35 FC Open Ghd BE70/50 FC
03/15/2025

Found
Banded GM
35/25 FC

Scaled
Ghd BE
50/35 FC

Open
Ghd BE
70/50 FC

Hang SB clean is likely a new movement for most, if it isn’t something that seems to feel natural immediately feel free ...
03/14/2025

Hang SB clean is likely a new movement for most, if it isn’t something that seems to feel natural immediately feel free to do them from the floor

Found
155/105
70/50
75/55

Scaled
225/155
100/70
95/65

Open
275/195
150/100
115/80

Post your thoughts or results in the comments if you give this one a go! 📝Found 35/25Amsu Scaled 50/35Ghd or amsuOpen 7...
03/14/2025

Post your thoughts or results in the comments if you give this one a go!
📝
Found
35/25
Amsu

Scaled
50/35
Ghd or amsu

Open
70/50
Ghd

Post your thoughts or results in the comments if you give this one a go! 📝 Found 70/50 18/12 cals Scaled 100/70 25/21 c...
03/13/2025

Post your thoughts or results in the comments if you give this one a go!
📝
Found
70/50
18/12 cals

Scaled
100/70
25/21 cals

Open
150/100
30/24 cals

Post your thoughts or results in the comments if you give this one a go! 📝Found 25/15 DB 20”30/20 # MB cleans 30/20 cal...
03/12/2025

Post your thoughts or results in the comments if you give this one a go!
📝
Found
25/15 DB 20”
30/20 # MB cleans
30/20 cals

Scaled
35/25 DB 20”
30/20 # MB 9/8’
40/30 cals

Open
50/35 steps 20”
30/20 MB 10’
50/40 cals

Post your thoughts or results in the comments if you give this one a go! 📝 You can do this for time or an Amrap or for ...
03/07/2025

Post your thoughts or results in the comments if you give this one a go!
📝
You can do this for time or an Amrap or for quality or whatever you’d like it to be. Choose any load(s) that are appropriate for you on each move. Same with mods.

My recommendations…
50/35 slam ball
75/55 sdhp (BB)
50/35 CJ ( DBs)
50/35 DP (DBs)

Post your thoughts or results in the comments if you give this one a go! 📝 Found Amsu TTbeam 5/5/5 cals M 3/3/3 cals W
03/06/2025

Post your thoughts or results in the comments if you give this one a go!
📝
Found
Amsu
TTbeam
5/5/5 cals M
3/3/3 cals W

Post your thoughts or results in the comments if you give this one a go! 📝 Found70/50 SB500/250mIncline modified push-u...
03/04/2025

Post your thoughts or results in the comments if you give this one a go!
📝

Found
70/50 SB
500/250m
Incline modified push-ups

Scaled
100/70 SB
750/350m
Assisted

Open
150/100 SB
1000/500m
Unassisted push-ups

Post your thoughts or results in the comments if you give this one a go! 📝 (6-7 rounds would be bananas)Found 55/35Sing...
03/01/2025

Post your thoughts or results in the comments if you give this one a go!
📝
(6-7 rounds would be bananas)

Found
55/35
Singles
Jumping

Scaled
75/55
Mix
Assisted

Open
95/65
Dubs
Unassisted

Address

Okemos, MI

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