Tuesday, July 28, 2015

"Festivus" the competition for "The Rest of Us" is coming to CrossFit Beaufort on Oct. 17th, 2015. Don't miss out on your opportunity to compete. This competition is for all Novice, Intermediate, and Masters Athletes 45+.

Do you know someone that's in fairly good shape, but does not "yet" do CrossFit?? This is the perfect competition to introduce them to our world.

Please share this with all your friends. Look forward to seeing YOU at the
3-2-1 GO!!!
 
Arm/Leg Swings
250m Run
2x10 of:
Push-ups
Good Mornings (empty bar)
Straight-leg Deadlifts (empty bar)

MOD (15:00 CAP)
Handstand Practice
Practice Holds, Wall Walks, Shoulder Touches,
Kipping, Strict, Deficit, Walking, etc

WOD
Conditioning
For time:
400m Run
30 Push-ups
15 Deadlifts 225/153#
400m Run
24 Push-ups
12 Deadlift
400m Run
18 Push-ups
9 Deadlifts
400m Run
Rx+ = Ring Push-ups, 275/183#

Rise of the South
“Thick Diane”
21-15-9
Deadlifts 155/105#
Ring Push-ups
If you are competing use the axle bar

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