Wednesday, November 27, 2013

Reminder: No 6:30 p.m. class tonight, Closed tomorrow for Thanksgiving, Friday is 3:30, 4:30, 5:30 P.M. Only.  I'll be at the box on Friday for anyone that wants to O'lift instead of the hitting the WOD!!

MARK THIS DATE!! CrossFit Beaufort's annual Christmas Party will be on Friday the 13th. Yep! Lucky Friday the 13th. Look for a sign-up sheet to be posted soon.  We are cooking up some awesome games and if you missed last year's, just ask someone who attended how much fun they had.  Our Kid's program is having their Christmas Party on December 5th, so this will be an opportunity for us adults to have some fun. That includes you Jordan C., Connor, & Amber!!!


                                                                                  Mark and Kerry coming in from a run!!!

Arm/Leg Swings
Row 250m
2 rounds of:
Shoulder Dislocates
Good Mornings
Wall Squats

MOD (15:00 CAP)
1 Power Snatch + 2 Overhead Squat
Work up to a challenging weight

WOD
Conditioning
10 AMRAP of:
5 Deadlifts @ 50% of your one rep max
10 Ab-mat Sit-ups
20 Lateral Hops over your barbell
Rx+ = 70% and Toe2Bars

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