WE WILL BE HOSTING 1 WOD ON SATURDAY FROM 9am-10am. ALL ARE WELCOME TO ATTEND!!

 
CHECK OUT THE NEWEST CROSSFIT CHARLESTON THREADS!! 
TEES AND TANKS WILL BE A LIGHT ASHY GRAY, WITH RED LETTERING!!

WE WILL BE ORDERING NO LATER THAN MONDAY, AND IT WILL BE PRE-ORDER/PRE-PAID ONLY. DO NOT WAIT!! SIGN UP SHEET WILL BE AT THE BOX!! 3,2,1...GO!

Warm Up: 1 Mile Run

8 Training Interval at 1:45 each:

9 Wall Ball

8 OVH Lunges (45/25#)

7 C2B Pull Ups

"What are you willing to sacrifice..." 

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5.30.12

 Warm Up: 3 cycles
200 Jump Ropes
3 Wall Walks

Training Sets
4x5 Strict Press

21-15-9
Front Squat
Floor Wiper
HR Push Up

"Tonight...or when..." 

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BLACKJACK

3 Rounds for Time
21 SDHP (95/65)
21 KB Swings (50/30)
21 Sit Ups
21 Burpees

"Life is always a little more exciting when you got a little riding on it..."

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the CYCLE: "FRAN"

Warm Up:
400m Run
then...
4-6-8-10-8-6-4 of
Wall Balls
Knees to Elbows
then...
400m Run

21-15-9 For Time:
Thrusters (95/65#)
Pull Ups  

"You should feel completely out of control the whole time..."

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How fitting!? and AWESOME!!

5 Rounds For Time:
25 KB Swings (70/40#)
25 Squats
200m Sandbag Run  

"Is the juice....worth the squeeze..."

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Warm Up: 3 Cycles
150 Rope Jumps
6 Ring Pull Ups
150m Run
18 Ab Mat Sit Ups

9 Intervals at :90 sec each....:
7 Burpees
4 Hang Cleans (135/95#)

"Swallow the pill...."  

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the CYCLE: "300"

Warm Up:
1 mile Run

For Time:
25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24")
50 Floor Wipers
50 DB Clean and Press (35/25#)
25 Pull Ups

"Let your Spartan come alive..."

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Beach wod sat 745 am 21st IOP Post all scores/times/reps/loads/modifcations to comments.

the CYCLE: "NANCY"

Warm Up:
500m Row
then tabata
KB Swings
Box Jumps

5 Rounds For Time:
400m Run
15 OVH Squats (95/65)

"When you stare at the Son...the dark shadows fall behind you..." 

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the CYCLE: "ANNIE"

Love 'em or hate 'em,....you can't get rid of them...

Warm Up: 800m Run
then 3 cycles...
Inch worms
Lunges
Bear Crawl

50-40-30-20-10 For Time:
Double Unders
Ab Mat Sit Ups

"How much 'fun' can you really have with CrossFit..."  

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MOD #6

THERE WILL BE NO 9:30am WOD THIS FRIDAY (5/18). THE FACILITY WILL BE CLOSED SO WE CAN THROW ON A FRESH PAINT JOB!! ANY AND ALL ARE WELCOME TO ATTEND THE 6am or 8:30am WOD. THANKS FOR UNDERSTANDING!!

Warm Up: 1 mile Run and Movement Prep

For Time:
3 Rounds of...
7 Dead Lifts (225/185)
7 Pull Ups

then 3 Rounds of...
21 Wall Ball
21 Toes to Bar

then finish with...
150m Farmers Walk (135/95)
28 Burpee Over the Box

"Your eyes are an invitation...to sugarcoated pain..."

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the CYCLE: "GRACE"

For Time:
30 Reps of Ground to Overhead (135/95#)

"Will you pace...or will you push..."

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the CYCLE: "CINDY"

Ripped hands... cool? not cool? necessary evil? a rite of passage?? 3,2,1...GO!!

 Warm Up:
200m Run
2 Wall Walks
12 MB Thrusters
200m Run
2 Wall Walks
12 MB Thrusters
200m Run

AMRAP= 20 min
5 Pull Ups
10 Push Ups
15 Squats

"And have you asked yourself...is this a disease..."

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the CYCLE: "DT"

Warm Up: 800m Run and Floor Work

5 Rounds For Time: (155/105#)
12 Deadlifts
9 Hang Cleans
6 Push Press

"Your work is never done..."   

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Congratulations to Peter and Selena Kaufman on the birth of their baby boy this morning! Peter Issac Kaufman was born 7.1 oz and 19.5 inches!! Above is a pic of Selena getting in her morning CrossFit WOD, just days before their delivery. Selena was able to keep a steady 3-4 days a week training schedule, throughout her entire pregnancy! She has been a true inspiration to all athletes at this BOX, and we wish mom, dad, and baby the very best!!

Warm Up:
500m Row then 800m Run

Strength Sets: Back Squats
4x5 (80% 1 RM)

8, 2 min intervals...
9 Hand Release Push Ups
12 Box Jumps (24'')
1 Leg-Less Rope Climb

"What will your experiences...say about your adventures..."   

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The CYCLE: HELEN

Depending on class sizes, we will break up into heats and tear through this WOD. Thanks for your cooperation and understanding. Let's start this program off, and get REAL.RAW.RELENTLESS!!

3 Rounds For Time:
400m Run
21 KB Swings
12 Pull Ups

"In order to finish...you must first start..."

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Warm Up: 3 Cycles
150m Run
30 Double Unders
20 Sit Ups
1 Wall Walk

Training Sets: 4 sets
12 Toes to Bar, Unbroken

5 Rounds For Time:
8 Power Cleans (135/95)
4 Shoulder to Overhead (135/95)
8 Back Squats (135/95)
 

"I wanted something better...I wanted something true..." 

SKOOL of SWOLE w/ Coach Hartzell:

Focus Lift: Front Squats 

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Warm Up:
400m WTD Run
then 3 cycles of...
20 Wall Ball Sit Ups
10 MB Squat Cleans

AMRAP= 20 min
200m  Run
5 Burpees
10 Pistol Squats
15 DB Snatch (alternating each rep)

Closing Training Sets
3 Sets of Max Rep Push Ups

"I would drive 6 hrs to come to CFC..." -USCG Mike Ahlin"     

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