Friday, September 4, 2015

Saturday, September 5, 2015

  Free "Trial" workout this morning at 9:00 a.m.  
Please arrive 10 minutes to meet the coaches.

Next Saturday we have multiple athletes competing in both Rx and Scaled divisions at CrossFit Boro.  Come join us in Statesboro (2hr drive) and cheer on your fellow athletes. If you have never attended a competition you don't know what you are missing.  The energy and excitement are off the charts.  Before you leave you'll be wishing you competed. See you there!
Arm/Leg Swings
2 Rounds of:
250m Run
15 KB Swings (light)
20 Walking Lunges

WOD
Conditioning
Run 1 Mile
21 KB Swings 53/35#
21 Goblet Squats 53/35#
Run 800 Meters
15 Kettlebell Swings
15 Goblet Squats
Run 400 Meters
9 Kettlebell Swings
9 Goblet Squats
Rx+  = 70# / 53#
Wishing a very Happy Birthday to Katie M. and Claire. Hope to see you in for a WOD today, before you start celebrating your birthday weekend!!!

Thursday, September 3, 2015

Friday, September 4, 2015

Free "Trial" workout this Saturday at 9:00 a.m.  
Bring a friend and come check us out!!

Also this Saturday we will be adding a new coach, Nate Nowell, to the CrossFit Beaufort family. Nate will be a great addition to our box and has a wealth of knowledge to share. 

The Festivus Games are fast approaching.  This is a perfect opportunity for you to test yourself both physically and mentally.  Come join us and other fitness-minded people on October 17th for a day of fitness fun and camaraderie.   We have "free" Festivus Games training every other Saturday by Coach Albert, so you will be ready for competition day.  If you are a Novice, Intermediate or Master (45+) this competition is for you.  If you are a firebreather type or Elite athlete please feel free to join us as a spectator.
 Arm/Leg Swings
2 rounds of:
10-15 DU's
10 Push-ups
10 Squats

WOD
Conditioning
Arm/Leg Swings
2 Rounds of:
10 DB Press
15 Ab-mat Sit-ups
20-50 DU’s or SU’s

Row 750m
Then:
3 RFT of:
60 DU’s (scale as needed)
40 Ab-mat Sit-ups
20 Power Snatches 75/53#
Then:
750m Row
Rx+ = 1000m Row, 100 DU’s, 25 GHD’s, 95/63# or Heavier

PMOD
Deadlift
3-3-3-3-3 Ascending
ALL REPS ARE TOUCH AND GO

Wednesday, September 2, 2015

Thursday, September 3, 2015

 Ryan during the Back Squat MOD!!
Arm/Leg Swings
3 Rounds of “Cindy”

MOD
10:00 EMOM:
Even:  8-12 Pull-ups
Odd: 8-12 Box Jumps, 24/20”
Adjust these reps according to your fitness level

WOD
Conditioning
21-15-9
Calorie Row
Wallballs 20/14#
T2B’s
PMOD
Conditioning
5x300m Row, 1 min rest
Goals
Men: under 1:00 for all sets
Women: under 1:10 for all sets