Friday, September 4, 2015

Free "Trial" workout this Saturday at 9:00 a.m.  
Bring a friend and come check us out!!

Also this Saturday we will be adding a new coach, Nate Nowell, to the CrossFit Beaufort family. Nate will be a great addition to our box and has a wealth of knowledge to share. 

The Festivus Games are fast approaching.  This is a perfect opportunity for you to test yourself both physically and mentally.  Come join us and other fitness-minded people on October 17th for a day of fitness fun and camaraderie.   We have "free" Festivus Games training every other Saturday by Coach Albert, so you will be ready for competition day.  If you are a Novice, Intermediate or Master (45+) this competition is for you.  If you are a firebreather type or Elite athlete please feel free to join us as a spectator.
 Arm/Leg Swings
2 rounds of:
10-15 DU's
10 Push-ups
10 Squats

WOD
Conditioning
Arm/Leg Swings
2 Rounds of:
10 DB Press
15 Ab-mat Sit-ups
20-50 DU’s or SU’s

Row 750m
Then:
3 RFT of:
60 DU’s (scale as needed)
40 Ab-mat Sit-ups
20 Power Snatches 75/53#
Then:
750m Row
Rx+ = 1000m Row, 100 DU’s, 25 GHD’s, 95/63# or Heavier

PMOD
Deadlift
3-3-3-3-3 Ascending
ALL REPS ARE TOUCH AND GO

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