Tuesday, September 2, 2014

Wednesday, September 3, 2014




 Addison and Tracy hitting some cool down!!!





Arm/Leg Swings
3 rounds of Cindy:

MOD
Front Squat
4x7 across (use last week’s heaviest weight)

WOD
Conditioning
4 RFT:
10 Pull ups
10 Front Squats, 135/93#
10 Burpees
Rx+ = Burpee Pull-ups and 155/113#

PMOD
30 Strict HSPU or
Handstand Practice
Holds, Walks, Strict, Kipping

Extra Work
Do one of the WOD's from Rise of the South


Monday, September 1, 2014

Tuesday, September 2, 2014


Remember our 4-year anniversary party is this Saturday.  Please sign-up at the box so we have an approximate head count. This is a family affair so bring the young and the old!!

CrossFit Beaufort Mighty Midgets leaping into action to use their superhero powers!!


Arm/Leg Swings
250m Run
2 rounds of:
10 Banded Dislocates
10 Wall Squats
10 DB Press

MOD
Strict Press
5 x 5 across (use your heaviest set from last week)

WOD
Conditioning
3 RFT of:
400m Run
15 Wall Ball Sit-ups 20/14#
30 Wall Balls 20/14#
Rx+ = Medball GHDSU and 550m Run w/medball
 
Extra Work in Wodify

Day 2
Bft Spartan Racers complete a :30 plank and if you missed Monday do a second set. If :30 is too easy, don't go longer, have a partner add weight. We'll increase time as the month goes by!!!!

Sunday, August 31, 2014

Monday, September 1, 2014

Happy Labor Day everyone. 
Remember the box is only open from 8-10 a.m. today.
There will be a Tuesday 5:45 a.m. class for this week


WOD
Conditioning
20 Deadlifts 205/133#
400m Run
20 KB Swings 53/35#
400m Run
20 Overhead Squats 75/53#
400m Run
20 Burpees
400m Run
20 Box Jumps 24/20"
400m Run
20 Pull-ups
400m Run
20 Squat Cleans 75/ 53#
400m Run
Scale Runs to 250m

Rx+ =
"Lumberjack 20"

20 Deadlifts 275/183#
400m Run
20 KB swings 70/53#
400m Run
20 Overhead Squats 115/73#
400m Run
20 Burpees
400m Run
20 Pullups (Chest to Bar)
400m Run
20 Box jumps 24/20"
400m Run
20 DB Squat Cleans 45/25#
400m Run

On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.  This workout is in honor of these soldiers.