Monday, July 27, 2015

This Saturday we will begin training for the Festivus Games.  Albert will be available after the 9:00 a.m. WOD for anyone wanting to train for the event.  If you are a box member you do not need to be signed up to participate.  If you are not a CrossFit Beaufort member, but you are signed up for the competition at our box, you can attend these trainings as our guest.

Finally!!
Congratulations to Korey and Danielle on their engagement!
Arm/Leg Swings
2 Rounds of:
250m Row (slow and easy)
10 Wallball (light)
15 Ab-mat Sit-ups

MOD (15:00 CAP)
Seated Press
5-5-5-5-5 Across
(clean from the floor, sit down on a box or bench)

WOD
Conditioning
For Time:
1000m Row
50 Wallballs 20/14#

       Rest 3:00

15-9-6 reps of:
Ground 2 Overhead 115/73#
Toes 2 Bar
KB Swings 53/35#
Rx+ = 115/93#, T2B, 70/44#

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