Thursday, July 24, 2014

Wishing a very Happy Birthday to Blair and Abby today. So, even if you don't get in for a WOD, you can still do your Birthday Burpees wherever you are right now. 3-2-1 GO!!!

Wednesday, July 23, 2014

Thursday, July 24, 2014


First WOD of the Games! Ocean swim, Kettlebell Thrusters, Burpees!



The Masters athletes are going strong!!!

Arm/Leg Swings
250m Run
2 x 10 of:
Kipping Glides
DB Press
Good Mornings

MOD (20:00 CAP)
Power Clean + Push Jerk
3-3-3-2-2-2 
Post the max weight of your double (rest no more than :10 between your 1st and 2nd rep)

WOD
3 RFT
10 Front Squats 135/93#
20 Pull-ups
250m Run
Rx+ = 185/123# or heavier and/or 400m Run

Tuesday, July 22, 2014

Wednesday, July 23, 2014

7 years in a row Youth National Champions!! Here's the poster Team Beaufort presented to us in appreciation for our support! Thanks again!


Arm/Leg Swings
2 x 10 of:
10 Shoulder Dislocates
10 Wall Squats
10 KB Thrusters (light)

MOD (20:00 cap)
Back Squats
3-3-3-3-3
Ascending

WOD
Conditioning
5 RFT
10 Deadlifts 185/123#
250m Row
10 Ring Dips (scale to 15 Box Dips)
Rx+ = 225/153# OR heavier, 500m Row

Extra Work
50 Wallballs in as a few sets as possible, Unbroken if possible (use a light ball)