Friday, January 2, 2014

Free "Trial" workout tomorrow at 9:00 a.m. Come check us out and then sign up for our first On-Ramp session of 2015, which starts Monday, the 5th! Our On-Ramp classes ensure you start CrossFit safely!

Team Beaufort hitting some core after Wednesday's O'lifting session!

2015 CrossFit Open training posted in Open Gym


Arm/Leg Swings
2 Rounds of:
1:00 in bottom of Squat
10 Banded Shoulder Dislocates
10 Banded OHS

MOD (18:00 CAP)
OHS
3-3-3-3-3
Post your heaviest 3-rep set
(If you’re a competitor, NO rack)

WOD
Conditioning
9:00 AMRAP of:
3 Power Cleans 135/93#
6 Box Jumps 24/20”
9 HR Push-Ups
Rx+ =155/113#, Ring Dips instead of Push-ups

PMOD
5:00 EMOM
Power Snatch + Hang Squat Snatch at 65-70% of 1-rep max

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.