Sunday, August 28, 2016

Monday. August 29, 2016

Congratulations to Korey and Danielle as they take on the adventure of becoming box owners!  How awesome is this!  Korey and Danielle met here at CrossFit Beaufort, Korey proposed to Danielle here at the box and they are now leaving the nest.  Sad, but exciting!  These two will be busy over the next few weeks, so if you see them make sure you take an opportunity to congratulate them.  

Coach Nate Nowell will be with us through mid-September and then he will be leaving to assist Korey and Danielle with their new box!

Best wishes to the Bromery's, you will be missed! 
Arm/Leg Swings
250m Run
2 rounds  of:
10 Kipping Glides
15 DB Straight-leg Deadlifts
20 Grasshoppers

MOD (18:00 CAP)
Shoulder Press
5-5-5-5-5 Across

WOD
Conditioning
18:00 AMRAP
400m Run
30 Power Cleans 95/58#
400m Run
30 Power Cleans 135/83#
400m Run
Max rep Power Cleans 165/103#
Rx+ = 135/83#, 165/103#, 185/123#

Friday, August 26, 2016

Saturday, August 27, 2016

 Free "Trial" workout this morning at 9:00 a.m. 
Come check us out!!!
Please arrive 10 minutes early to meet the coaches!!

Arm/Leg Swings 
2 Rounds of:
250m Run
10 Shoulder Dislocates
10 Wall Squats
20 Hollow Rocks
WOD
Conditioning
For time:
550m Run
30 KB Swings 53/35#
3 Rope Climbs
550m Run
20 KB Swings
2 Rope Climbs
550m Run
10 KB Swings
1 Rope Climb
Rx+ =800m Run

PMOD
Skill
Practice Unbroken sets of any goat!
Sending out our Happy Birthday wishes to Mac and hope that you spend today doing something extra special. (Like, spending the day with your beautiful wife......Just sayin) Best wishes and whatever you do, enjoy your day!

Thursday, August 25, 2016

Friday, August 26, 2016

Free "Trial" workout tomorrow at 9 a.m. 
Bring a friend and come check us out!

Blake repping out Deadlifts during yesterday's WOD!
Arm/Leg Swings
500m Row
2 rounds of:
10 KB Sumo-Deadlift Hi -Pull
10 KB Swings
10 Shoulder Press (empty bar)

MOD (15:00 CAP)
Max Thruster (from the floor)

WOD
Conditioning
“Happy Hour at the Bar”
For Time:
12-9-6-3 reps of:
Sumo Deadlift Hi-pull 115/73#
Hang Power Clean
Shoulder-to-Overhead

PMOD
Mobility
Stretch, Roll, Band Work, etc.