Thursday, June 9, 2016

August 13th we will be hosting the "Gonna Fly Now" Olympic weightlifting meet. All registration and payment will be online. If you are not currently lifting, but are interested in starting, please contact Teddy, David or Coach Ray.

2016 Gonna Fly Now Open
Youth, Junior, Open and Master’s Divisions
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Saturday, August 13, 2016
Must register online by August 10, 2016
Go to www.crossfitbeaufort.com and follow the link

Lifting begins at 10:00 a.m.

CrossFit Beaufort 1000 Hamar Street, Bft, SC
Across from the National Cemetery on Boundary
Arm/Leg Swings
250m Row
250m Run
2 Rounds of:
15 KB Swings
15 Ab-mat Sit-ups

WOD (30:00 CAP)
Conditioning
For time:
10-9-8-7-6-5-4-3-2-1
KB Swings 53/35#
100m Run after each set of KB swings
Rx+ = 70/44#

Rest exactly 3 minutes then:

20-18-16-14-12-10-8-6-4-2
Weighted Sit-ups 25/15# (okay to anchor feet)
100m Run after each set of Sit-ups
Rx+ = Use 35/25#

**There will be one overall time for both parts A. and B.
Your time WILL include the 3 minute rest period.

PMOD
Pull-up Practice
Strict, Kipping, Weighted, Negatives, etc

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