Tuesday, April 23, 2013

Special Birthday wishes go to Kate D. from your CrossFit Beaufort family.  We hope you have a great time celebrating.....

Remember that the time "after" the WOD and "before" the next class starts is your time to do additional work i.e., skills, strength, etc.

Chipping away at your weaknesses is a sure fire way of improving you fitness!!!


Sam getting rope climbs for the first time!!!!

Arm/Leg Swings
Row 500m
2x10 of:
Shoulder Dislocates
Good Mornings
OHS

Then sit in the bottom of a squat for 2:00 w/soft back

MOD (15:00 Cap)
Weightlifting
Snatch Practice
(power snatch is okay for newer athletes only)

WOD
Conditioning
4 RFT
15 Hollow Rocks
50 Air Squats
400m Run

1 comment (Add your own)

1. auburnwill13 wrote:

Sami is so awesome!!! I love how she makes brian look bad!


Thu, April 25, 2013 @ 6:43 AM

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