Thursday, June 30, 2016

Friday, July 1, 2016

This Monday is July 4th! We will only have an 8:00 a.m. class, which will consist of a "Hero" WOD! Tuesday the 5th we will be back to regular hours.

Free "Trial" workout tomorrow! Bring a friend and come check us out.  Workout begins at 9:00 a.m. so please arrive 10 minutes early to meet the coaches!!

Katie rock'n the GHD Sit-ups
Arm/Leg Swings
250m Run
Then 2 rounds of:
10-15 Shoulder Dislocates
10-15  DB Press
15-20 Air Squats

MOD (20:00 CAP)
Deadlifts
2-2-2-2-2
All reps T-n-G, increase weight
from last week’s sets of 4

WOD
Conditioning
20:00 AMRAP of:
20 Med-Ball Cleans 20/14#
30 Ab-Mat Sit-Ups
400m Run
Scale to 10/15/250m
Rx+ = 75/53# Squat Cleans

Wednesday, June 29, 2016

Thursday, June 30, 2016

This Monday is July 4th! We will only have an 8:00 a.m. class, which will consist of a "Hero" WOD! Tuesday the 5th we will be back to regular hours.
 Ryan
Arm/Leg Swings
250m Row
2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
10 Strict Press (empty bar)

MOD
10:00 EMOM
Odd: 8 Thrusters
Even: 8 T2B’s
Pick Thruster weight, post to comments
*scale to Hanging Knee Raises

WOD
Conditioning
CrossFit Games Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/63#
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/63#
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/63#
14 chest-to-bar pull-ups
Etc., following the same pattern until you fail to
complete both rounds

Masters 55+ = 65/45 and pull-ups

PMOD
Mobility work with remaining class time
CrossFit Beaufort would like to wish Tracy F. and Elizabeth D. a very Happy Birthday today. We hope you get to spend the day doing what you love most with the ones you love the most. ENJOY YOUR DAY!!!

Tuesday, June 28, 2016

Wednesday, June 29, 2016

Congratulations to Team Beaufort/Savannah on their performance this past weekend in Austin, TX! They won 3 out of the 4 National Team titles.
--13-U boys team tied for 3rd place, but lost it on a tie-breaker --14-15 Boys Team won the National Title
--16-17 Boys Team won the National Title 
and combined together they won the Overall Boys National Title

A big thanks to Coach Ray, Coach David, Coach Michael and Coach Booth for all their hard work!!
Arm/Leg Swings
500m Row
2 Rounds of:
10 Shoulder Dislocates
15 Front Squats (empty bar)
15 Good Mornings (empty bar)

MOD (20:00 CAP)
Front Squat
3-3-3-3-3 Across

WOD
Conditioning
For Time:
10 STOH 115/73#
40 Hollow Rocks (forward & back =1)
 8 STOH
30 Hollow Rocks
 6 STOH
20 Hollow Rocks
 4 STOH
10 Hollow Rocks
 2 STOH
Then:
Run 800m or Row 1000m

Wishing a very Happy Birthday to one of our newer athletes, Melissa Roby. We are happy to have you as part of our amazing fitness community and hope your day is an extra special one.