Monday, December 2, 2013

Okay everyone!  If you are attending the Christmas Party on the 13th please sign up on the whiteboard at the box. Some of the activities will require a partner in order to participate. If you are bringing a guest, spouse, significant other, etc., please sign them up also. CrossFit Beaufort will be providing BBQ, Roasted Chicken and non-alcoholic beverages, so if you would like to bring a side dish or finger food please list this beside your name on the sign-up board. You are more than welcome to bring your "beverage" of choice.  Our goal is to top last year's fun and its looking pretty promising.  Also, Billy is organizing a "White Elephant Gift Exchange" and will be posting further details for everyone interested in participating. 


Congratulations to Pat and Suzanne on the birth of their daughter!!
"Mallory", born November 29th, 6lb. 13oz.

Arm/Leg Swings
250m Row
2 rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 Air Squats

MOD
Front Squat
4-4-4-4-4
Use more weight than your sets of 6 from last week
If you don’t remember last week’s now you know why we record our workouts.

WOD
Conditioning
4 RFT
1 Power Clean 135/93#
3 Front Squat
5 Shoulder to Overhead
250m run
Rx+ = 5 RFT @ 165/113#

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