Wednesday, June 18, 2014

The box expansion is coming along slowly, but surely!!
Thanks to everyone that is pitching in to help make this happen!!
Don't forget the "I Can" games this weekend on Hilton Head!!

So to wrap up the Youth Nationals this past weekend, Team Beaufort/Savannah won the Boys 13-Under Team title, the Boys 14-15 Team title and the Boys Over-all Team title.  This is the 7th year they have won the Over-all National title.  Omar lifted in the 77kg, Boys 16-17 age group snatching 108kg, 115kg, & 119kg (262#) and clean&jerking 138kg (304#) on his opener, which earned him the silver medal. Great job guys!!

"CrossFit mom" Kendall hitting some Overhead Lunges!! 
Arm/Leg Swings
2 x 10 of:
Shoulder Dislocates
Good Mornings (empty bar)
Back Squats (empty bar)
Add some wrist stretches if you difficulty in the “front rack position”

MOD (18:00 CAP)
Front Squat
3-3-3-3-max reps
(same weight across all sets. 4 sets of 3 reps and one set of max reps, record your weight and max # of reps)
This is our third week at this rep scheme so add 5-10# over last week depending on how easy they were.

9 Pull-ups
12 Wallballs 20/14#
15 Jumping Lunges
250m Run
Rx+ = 3 to 9 Ring/Bar MU’s , 12 Thrusters 115/73#, 15 Jumping Lunges, 400m Run

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