Wednesday, August, 28, 2013

Looks like our Labor Day schedule is going to be 8:30 to 10:00 a.m.  We'll run heats as needed during the 1 1/2 hour class. 

CrossFit Beaufort will be celebrating our 3-year anniversary on Saturday, September 7th.  We're planning a cookout and having a Jump Castle so make sure you reserve the date. The tentative time is 12-3p.m. This will be a family event and great time to get together and just relax. We'll post more details in the very near future.
3-2-1 Go!!

Arm/Leg Swings
Run 400m
2 rounds of:
20-50 DU’s or singles
10 DB Straight-leg Deadlift
10 DB Press
10 Wall Squats

MOD (15:00 Cap)
Strength
Deadlift
3x10 Unbroken sets
    
WOD
Conditioning
15:00 AMRAP
10 One-arm KB/DB Push Press 5/5 
20 Box Step-ups 10/10 w/KB or DB
30 DU’s 
Rx+ = 50 DU’s

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