Serving Beaufort, Port Royal, Ladys Island and surrounding areas. Our workouts scale to any ability level, so wherever you are starting from you can jump right in. Whether you are police, fire, military, soccer mom, grandparent, or elite athlete, CrossFit Beaufort can help you reach your fitness goals.
Remember the 80's theme party this Saturday beginning at 6:30 pm. We'll supply the meat, so BYOB and bring a side dish. Don't miss out on what is going to be a great night. Please RSVP on the CrossFit Family facebook.
Congratulations to Bryan and his wife, Morgan on the birth of their daughter, Blakely Alexandra, 6lbs, 14 oz, 20.25"
2 rounds of:
10 Shoulder Dislocates
10 DB Press
Partner WOD (courtesy CrossFit Hyperformance)
40 OHS 45/33#
40 KB SDHP 53/35#
40 Push Press 45/33#
40 KB Swing 53/35#
In teams of two perform the above list of exercises. Only one person working at a time and you must complete all 40 reps before moving to the next exercise. The KB and Barbell cannot touch the ground throughout the entire workout (including the runs) or it's a 50 sit-up penalty(each time) added to the end of the WOD. The only exception will be during the KB SDHP to allow for full range of motion(touch-n-go only). 3-person teams can complete 60 reps.
Happy Birthday Daniel G. from your CrossFit Beaufort family! Hope you have a wonderful day with family and friends!
Daniel G. knocking down all 4 WODs at the "I Can Games"
10 x 200m Row (alternate 5 each)
10 x 30 Air Squats (alternate 30 each)
10 x Farmers Walk 53/35# (alternate 5 each)
10 x 100m Sprint (alternate 5 each)
Complete each exercise before moving to the next
For Farmers Walk men can use 53# KB's, 50# or 55# DB's to be Rx
Walk to the cones out back and return
Today I want to thank everyone that supported our "I Can Games" athletes. A special thanks to one of our coaches, Jennifer W., for taking on the task of being a judge. Without people like Jennifer we couldn't have a competition. Thanks Jennifer and everyone who made the trip to cheer us on.
I'm working on some videos from the games and should have the first one up tomorrow!!
A big shout out to the "I Can Games" competitors! I'm super proud of all of you; Rudy, Stuwart, Billy, Jake, Kris, Ashley, Sabrina, Deb E., (not pictured Daniel G. who was probably wondering around with his wonderful wife), and Mike T., from Bluffton Crossfit. You guys and ladies were outstanding!!! A super big shout out to Stuwart, 2nd place overall in the men's scaled division and yours truly, 2nd place overall in the men's masters division. I think all of you competitors learned a lot, especially why we stress full range of motion. Rudy, no repping yourself was awesome. Finally, a big thanks to Craig at CrossFit Hilton Head for hosting this event.
DB Staight-leg Deadlift
Strict Pull-ups or Negatives
3 sets of max rep
21 Sqt Clean Thrusters 115/75#
15 Sqt Clean Thrusters
9 Sqt Clean Thrusters
If, and only if, you did the "I Can Games" you can sub bdwt deadlifts for the Thrusters
Reminder: We are closed tomorow for the "I Can Games"!!!
If you're competing tomorrow don't even think about this WOD!!!! Remember you must check-in PRIOR to 8:00 a.m.
I'm re-posting Micayla's video because I accidentally buried it behind yesterday's WOD!!
Micayla hitting her first muscle up! Great job Micayla!
Micayla is visiting us from one awesome crossfit box, CrossFit Hyperformance in Savannah, Ga. If you ever get a chance to hit them up, the owners Drew and Jen, are among the top trainers in the biz and their box's energy level is always set on high.
3 rounds of Cindy
50 Back Ext/Good Mornings 45/33#
50 Sit ups
If you're not signed up for the "I Can Games", not volunteering or judging, please consider coming out to support your fellow athletes. The box will be closed this Saturday so we can attend this competition and hope you will also.
Great job everyone on "Hope"!!! Looks like our final total will be over $4,500!!! A big thanks to all our athletes, sponsors and volunteers who helped make this happen and a special shout out to Rudy, Derek and Justin as our top fundraising individuals.
Job well done to Robert J. for joining the Muscle-up club this past Friday!
Next stop is the "I Can Games" this Saturday on Hilton Head!!!
HOPE to see you at the box for a 9:00 a.m. start time. What a great job everyone has done with the fundraising. A special thanks to our sponsors (click on their link located to the left of this post) for their generous donations. Today is going to be an awesome today with a great WOD with great friends.
Three rounds of: Burpees 75 pound Power snatch Box jump, 24" box 75 pound Thruster Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Reminder! We will not be having the free trial class Saturday June 9th do to the "Crossfit for Hope" fundraiser. If you are interested in learning more about CrossFit please stop in and see our community in action. Spectators are welcome to stay and support all the athletes that are participating in the event.
Happy Birthday to Danielle, one of our newer athletes here at CrossFit Beaufort. We are very happy to have you Danielle, and hope your day is extra special!! Great job on the Overhead Squat!!!
Only two more days until "CrossFit For Hope." Remember you need to raise $35 or more in order to participate in the WOD. If you made your donation to the affiliate please print out your receipt and bring it or show to Betsy between now and Saturday.
"I Can Games" are coming up fast. If you're not competing please consider signing up as a volunteer or judge.
Thanks to Lenny and K. Jordan for all the hard work they put in painting, flooring and equipment unloading.
2 rounds of:
10 Hanging Knee Raises
10 Box Step-ups
Use a weight you can touch-and-go. No bouncing and no re-gripping during the set
EMOM(every minute on the minute)
1 Deadlift 225/155# (Rx+ 275/185#
add one rep each minute unil you can't complete the required reps
"600" (inspired by CrossFit HP)
Walking Lunge (non-stop)
Box Dips (scale up to Rings)
Sit-ups (scale up to weighted 25/15#)
Complete 600 combined reps of the above exercises. When you stop to rest you must switch to the next exercise. Continue going from exercise to exercise until you have completed 600 total reps.
Yesterday was the deadline for CrossFit For Hope t-shirts. If you hit your $75 mark make sure Betsy has your t-shirt size ASAP. Remember you need to raise a minimum of $35 to participate in the workout. We're still working on prizes that we will raffle after the workout. Right now only participants will be eligible for the prizes.
Here's an awesome video from the Southeast Regionals this year. I actually started filming Brian Kost(multi-colored blue shorts) from CrossFit Integrity in Charleston when these HSPU's caught my eye. Checkout the head through the window instead of going straight up and down. Very, very smooth with a 2:26 "Diane" time. The judge is none other than Drew McKenzie of CrossFit Hyperformance in Savannah.
10 Good Mornings (empty bar)
20 Walking Lunges
3 rounds of:
7 Deadlifts 275/185#
7 C2B Pull-ups (do MU if you have them)
3 rounds of:
28 Box Jumps 24/20"
3 C2B Pull-ups (do MU if you have them)