Tuesday, December 18, 2012

On Friday our 4:30 & 5:30 pm WOD's will be a max effort Snatch and/or Clean & Jerk.  This will be our "Record Breaker's" event and we will have athletes from Team Beaufort and Beaufort High School joining us. Warm-up for a 4:30 start will begin @ 4:00pm so there won't be a 3:30 Open Gym on Friday. 
 
 Don't miss this exciting event!!! 
  
 
Here's a sweet video "Let me tell you about CrossFit"
   
Don't Forget to dress for the "12 Days of Christmas" tomorrow!!

Arm/Leg Swings
400m Run
2x10 of:
Shoulder Dislocates
DB Straight-leg Deadlift
Push-ups
     
MOD
5 x 1 – power clean + 3 front squats
heaviest possible
   
WOD
12:00 AMRAP
5 Power Cleans, heavy
20 air squats
5 MU's or sub C2B/Strict pull-ups
- rest 1 min
3:00 AMRAP
Handstand push-ups or kick-up into a Handstand

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