Thursday, September 25, 2014

Athletes please welcome Nancy, Heidi, Katie and Katherine to the CrossFit Beaufort family.  When you see them make sure your introduce yourself and cheer them on!!

Congratulations Kendall and Garret on the birth of Emma Kay born 9-19-2014 and tipping the scale at a crossfit weight of 9lb 1oz.

Arm/Leg Swings
2 Rounds of:
100m Run
10 Shoulder Dislocates
10 Good Mornings
10 OHS

10:00 EMOM
Pick a number and try to hit it every set

For time:
21 Power Snatches 75/53#
9 OHS 75/53#
Run 400m
15 Power Snatches
15 OHS
Run 400m
9 Power Snatches
21 OHS
Rx+= 95/63# or 115/73#

Row 5x300m, 1 minute rest between sets.
Goal numbers Men: all 5 sets under :65 Ladies: all 5 sets under :70
If you have met this goal set a new one

No comments (Add your own)

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.