Tuesday, July 28, 2015

Wednesday, July 29, 2015

Coach Albert taking the On-Ramp class through everyone's favorite move, the Med-ball Clean!!
Arm/Leg Swings
250m Run
2 Rounds of:
10-15 Kipping Glides
10-15 DB Press
20 Walking Lunges

MOD (15:00 CAP)
Practice Power or Squat

6:00 AMRAP of:
6 Pull-ups
12 Push Press 75/53#
24 Lateral Hops (over bar)
Rx+ = 3 MU, 95/63#

Rest 3:00

4:00 AMRAP of:
4 Pull-ups
8 Push Press 75/53#
16 Lateral Hops (over bar)
Rx+ = 2 MU, 95/63#

Rest 3:00

2:00 AMRAP of:
2 Pull-ups
4 Push Press 75/53#
8 Lateral Hops (over bar)
Rx+ = 1 MU, 95/63#
Post reps for each round

Monday, July 27, 2015

Tuesday, July 28, 2015

"Festivus" the competition for "The Rest of Us" is coming to CrossFit Beaufort on Oct. 17th, 2015. Don't miss out on your opportunity to compete. This competition is for all Novice, Intermediate, and Masters Athletes 45+.

Do you know someone that's in fairly good shape, but does not "yet" do CrossFit?? This is the perfect competition to introduce them to our world.

Please share this with all your friends. Look forward to seeing YOU at the
3-2-1 GO!!!
Arm/Leg Swings
250m Run
2x10 of:
Good Mornings (empty bar)
Straight-leg Deadlifts (empty bar)

MOD (15:00 CAP)
Handstand Practice
Practice Holds, Wall Walks, Shoulder Touches,
Kipping, Strict, Deficit, Walking, etc

For time:
400m Run
30 Push-ups
15 Deadlifts 225/153#
400m Run
24 Push-ups
12 Deadlift
400m Run
18 Push-ups
9 Deadlifts
400m Run
Rx+ = Ring Push-ups, 275/183#

Rise of the South
“Thick Diane”
Deadlifts 155/105#
Ring Push-ups
If you are competing use the axle bar

Sunday, July 26, 2015

Monday, July 27, 2015

This Saturday we will begin training for the Festivus Games.  Albert will be available after the 9:00 a.m. WOD for anyone wanting to train for the event.  If you are a box member you do not need to be signed up to participate.  If you are not a CrossFit Beaufort member, but you are signed up for the competition at our box, you can attend these trainings as our guest.

Congratulations to Korey and Danielle on their engagement!
Arm/Leg Swings
2 Rounds of:
250m Row (slow and easy)
10 Wallball (light)
15 Ab-mat Sit-ups

MOD (15:00 CAP)
Seated Press
5-5-5-5-5 Across
(clean from the floor, sit down on a box or bench)

For Time:
1000m Row
50 Wallballs 20/14#

       Rest 3:00

15-9-6 reps of:
Ground 2 Overhead 115/73#
Toes 2 Bar
KB Swings 53/35#
Rx+ = 115/93#, T2B, 70/44#
Happy Birthday wishes go out to an awesome coach, amazing friend, and true inspiration to us all, Mike Tefft. Though you are unable to be with us right now, know we always have you and Maureen in our thoughts and prayers!!!