Friday, January 3, 2014

Free "Trial" workout tomorrow at 9:00 a.m. Come check us out and then sign up for the new On-Ramp classes beginning this Monday. It's the best way to start CrossFit. For more info click on the icon to the right!!

Not to be out done by Gavin our WOD programmer, Kourtney is branching out and opening her very own party store.   With some help from her mom and dad, Kourtney will open the doors to K's Party Store tomorrow morning. The store is located in the Bi-Lo shopping center in Shell Point.  After the Saturday WOD stop by and say hello!!

Kourtney working with the "big" tire!!

Arm/Leg Swings
3 Rounds of:
Then: Warm-up Row for the MOD
Time Trial
Row 500m
If you want to make the board you must set your rower to Single Distance (500m) Record time down to 100ths of seconds.

3 RFT:
20 Pull-ups
30 Push-ups
40 Ab-mat Sit-ups
50 Air Squats
Rest EXACTLY 3 minutes between rounds. Post score as total time including rest.
Newer athletes can scale this to 3 RFT @ half the reps

Rx+ =

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