Tuesday, July 22, 2014

Remember that the Friday 4:30 and 5:30 p.m. classes will be on Bay street at the starting point of the Water Festival Bed Race. Your WOD is pushing a gurney down Bat Street for time. You need to sign a waiver ASAP if you plan on working out. There will NOT be anyone at the box after 4:15 on Friday!!

 CrossFit Games start this week. 
First up are the Master's at 9 a.m. this morning!!!

Fred working hard as always!!
Next time you're in the box check out the awesome poster that Team Beaufort Weightlifting made for us! Thanks again to everyone that has helped support them!
Arm/Leg Swings
Samson Stretch
2 rounds of:
10 KB Swings (light)
15 Ab-mat Sit-ups
10-50 DU’s or SU’s


WOD
Conditioning
6 Rounds of:
In 3:00 complete;
20 DU’s
250m Run
Max KB Swings 53/35#
Rest 2:00 between sets Your score is the # of KB Swings
Rx+ = 50-100 DU’s
PWOD
Bear Complex (1-1-1-1-1 heavy or a new PR)
Power Clean
Front Squat
Push Press
Back Squat 
B-N Push Press

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