Tuesday, December 31, 2013

Mark these dates on your calendar: January 18th will be an informal weightlifting meet. Come out and test your 1-rep max in the Snatch and Clean & Jerk.  There'll be a warm-up area and separate competition platform. We'll begin lifting around 10:00 a.m. so please arrive early enough to warm-up.
February 22nd will be a Weight Training/Weightlifting Seminar co-sponsored by CrossFit Beaufort and Carolina Sports Care. Start time is 11:00 a.m. and 2x National Weightlifting Coach of the year, Ray Jones will be covering the fundamentals of Squatting, Bench Pressing, and Olympic-style Weightlifting. This is open to all middle/high school strength coaches, athletes and CrossFit Beaufort athletes.

Coming Soon: we are in the early stages of planning "My Bloody Valentine" a crossfit-style competition tentatively scheduled for February 8th.  There will most likely be a cut-off to the number of competitors and volunteer judges will be needed. This will be a "closed event" for CrossFit Beaufort athletes only.

Shana hitting a 273# Deadlift and ringing the PR bell!!

Arm/Leg Swings
3 rounds of:
100m Run
3 “Bear Complex” (empty bar)

MOD (20:00 CAP)
5 sets of:  2 Squat Cleans + 2 Jerks
Newer athletes can do Hang Squat Cleans

WOD
Conditioning
3 RFT:
15 T2B
15 Push Press 95/63#
15 Box Jumps 24/20”
15 OHS 95/63#
Rx+ = 115/73#

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