1.14.2013

"Kelly J"

"emPOWER" Clothing Drive:
 Coach Phil and his "emPOWER Hour" training crew are taking the step to start the first CrossFit Charleston community outreach project of 2013. For the next 2 weeks, until Jan 26th, we will be collecting men's, women's, and children's clothing to be donated to the God's People organizations. God's People provides resources and supplies to the less fortunate and needy right here on the streets of Charleston. What better way to help out our community, then to GIVE directly to it!! Please consider doing a little spring cleaning of your dressers and closets, and bring in some items to be donated. You can throw them right in a trash bag, and bring them right to the box!! Any and all items are needed, with an emphasis on mens clothing, and warm weather gear/coats/blankets ect.) Thank you all so much in advance for your generous hearts for giving back!! If you have any questions, please see any of the coaches at the BOX! Love yall!!

3,2,1...GIVE!!!

Warm Up:
400m Run
40 Renegade Rows
80 Sit Ups
200m Run

WOD#1
6 min of EMTOM at each station
25 Double Unders
12 HR Push Ups
10 Knees to Elbows

WOD#2
For Time:
600m Run
40 Burpees
40 Thrusters (135/95#)

"Yeah, this is exactly what it should feel like..."

Post all scores/times/reps/loads/modifcations to comments.

3 comments:

Kelly J said...

Very much enjoyed my "named" workout!! You guys go extra hard!! Thanks for helping me celebrate in a so, so swole way! 3, 2, 1...Go!!!

Phil said...

DNF @ 25 Thrusters

BS: 25 @ 155

HPC: 8x8
155 x2 - 165 x5 - 185f(7)

BFaulk said...

DNF @ 30 Strict Press

EMOTM:
squatless wall balls 12
hrpu
straight leg raises

WOD:
1 leg bike
1 leg burpees
40 strict press 65

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