Please take note of the "Upcoming Events" posted to the left.  These are some events that you may be interested in.  We are not putting a team together for every one of them. The Beaufort Shrimp Festival 5k is a great time and I'll go ahead and let the cat out of the bag (don't tell Betsy that's where Mocha has been). Our WOD that day will be a 5k run and we'll be meeting at the starting point, so you may as well sign up and join us.
       The Swamp Romp will be a team(s) event with both competetive and fun teams. Last year CrossFit Beaufort brought home a team Gold medal from the Swamp Romp and we're looking for a repeat.
       The Spartan Beast (12+ mile obstacle course) has 3 members +1 signed up already. Sorry, this will not be a hand-holding event, so if you sign up make sure you are prepared to grab "the Beast by the horns". Contact Teddy if you are interested in the Spartan. 
       If you did the "I Can Games" or wished you would have, Integrity's Revenge is your next step. Yes it's a little pricey, but this 2-day competition will let you see what you are made of and allow you put all your hard work on the WOD's to use. 

Steve G. working hard on the Doubles Unders!!!

Arm/Leg Swings
Samson Stretch
3 rounds of:
50 Jump rope singles
10 DB Press
10 DB Straight-leg Deadlift

MOD
Clean (power or squat)
work to a heavy single or new 1RM
newer athletes work on technique with light/medium weight
         
WOD
12:00 AMRAP
30 Double Unders
20 Shoulder Touches
10 Strict Pull-ups
Scale reps to 20/10/5

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