Tuesday, September 8, 2015

On Saturday, September 19th CrossFit Beaufort will be celebrating it's 5 Year Anniversary.
We will be doing a family WOD that morning, so please feel free to bring your children to do a CrossFit workout with you. If you don't have children, no problem Ted & I have plenty of grand-babies, if you need to borrow one. :) Just kidding...... Following the WOD we will be doing an afternoon BBQ from 12-3pm, filled with food, fun, and games for all.

Tomorrow we will be posting a signup sheet for everyone to bring a side dish to share.
CrossFit Beaufort will be providing the meat, most likely prepared by our very own "Chef Albert".

Our yearly Anniversary party has been tradition to say "thank you" to each and every one of you.
Without all of you, CrossFit Beaufort would not be the amazing fitness community that it is.
So, let's get ready to celebrate!!! Stay tuned for more details to follow.....

 Donald doing a great job on the KB Swings!
Arm/Leg Swings
Row 250m
5 Pull-ups
10 DB Thrusters
15 Ab-mat Sit-ups

WOD
Conditioning
“Jackie’s Twin”
2 RFT:
1,000m Row
50 Thrusters 45/33#
30 Pull-ups
Rx+ = Masters Qualifer Event 3, 65/43#, C2B
Scale to “Jackie” (1 round)

PMOD
3 Sets of GHD Sit-ups and Back Extensions
10, 15 or 20 reps
Pick a rep scheme based on your ability
New to the GHD? Use a spotter and go to parallel

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