Today is the big day (Lake Greenwood) we will meet at 2:00 off of HWY.26 Exit 52. Exit off the HWY. take a right and there will be a Hardees on the left, we will meet in the parking lot!

2 Man Team WOD

AMRAP 20 Minutes

3 Bear Complex 115/75 (Alpha option 135/95)

6 Burpees

9 Kettlebell Swings 70/53

Wallballs 20/14

One team mate will start with the wallballs the other with the AMRAP as soon as one round of the AMRAP is complete you switch. Max Rounds and highest number of wallballs wins!

Go Katie!!

It’s Friday, who doesn’t LOVE Friday’s? It is open gym day anything of your choice Try something new!!

Power- The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

5K Run Or Row

For Time:

OR

4 Rounds

800 Meter Run

25 Burpees

For Time:

We will run the same route that we did last time so that you can compare your time!

I do need to get a head count for Saturday? Also do we want to meet at 2:00 or 3:00? The meeting place will be Exit 52 (Clinton Exit) off of Hwy. 26

I think for food if we all bring what we want to eat Hot Dogs or Burgers and something else to go with it we will have plenty of food.

“Roy”

5 Rounds

15 Deadlifts 225/155

20 Box jumps 24/20

25 Pullups or Pushups or Ring Dips (Ladies 17 reps.)

For Time:

Due to the fact that there is no magic pill to get fit! Hard work is required!

Choose your “Chick”

“Cindy”

AMRAP 20 Minutes

5 Pullups

10 Pushups

15 Squats

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time:

“Barbara”

5 Rounds

20 Pullups

30 Pushups

40 Situps

50 Squats

For Time:

3 Minute Rest Between Rounds

“The man who removes a mountain begins by carrying away small stones.” -Chinese Proverb

Back Squat

3-3-3

Shoulder Press

3-3-3

Deadlift

3-3-3

or

“CrossFit Total”

Then

AMRAP 10 Minutes

3 Thrusters 95/65

6 Hang Power Cleans 95/65

9 Sumo Deadlifts 95/65

Just wanted to thank all you Guys and Girls for being so great. This Gym is about you! The people is what makes it Great

Timmy K.

Join us for a Fun Butt kicking Saturday morning WOD! We will have another team WOD today. Hopefully we will have enough to be able to do 4 man teams?

3 WODS

30 Pushups

21 OHS 95/65

30 Toes to Bar

21 Ground to Overhead 95/65

10 Burpees

Rope Climbs

We will go over the details in the am!

Friday open Gym Day!! Anything you want If you can’t make up your mind try this Nasty little WOD From CrossFit Spartanburg

400 Meter Run

20 Power Snatch 115/75

20 OHS 115/75

800 Meter Run

20 Back Squats 115/75

20 Push Jerks 115/75

400 Meter Run

For Time:

7 Rounds

3 Cleans 135/95

4 HSPU

For Time:

ALPHA Option: 205/145

There will be a 15 Minute Time Cap!

Good Luck Lucas!! We will miss you

Double Under Queen!!