Don’t forget  WOD  for  a Cure  THIS  Saturday  May 11 at Tyger River CrossFit! CrossFit Greer will be CLOSED on Saturday, so if you want to get your WOD on join us

BIG Thanks to Karl, Jenn, Regan, Kellie, Cassie, and Josh for all your hard work at the gym! As soon as I get the out line of our New Website I will share it with you… I can’t wait eeekk!

Front Squat

5-4-3-2-1

Power Clean “Elizabeth”

21-15-9

Power Clean 135/95

Ring Dips

For Time:

1-1-1-1-1        SHOULDER PRESS 

3-3-3-3-3       PUSH PRESS 

5-5-5-5-5       PUSH JERKS 

Then 

3 Minute max rep Double unders 

Its Monday again will we see Colby or is he in Texas  :)

Open gym today from 3-4pm

21-15-9

OVERHEAD SQUATS 135/95

DEADLIFT                     225/165

FRIDAY OPEN GYM

Do Something Extraordinary Today Do something Nice For A Stranger

BOX OF CHOCOLATES

FOR TIME:

800 M RUN
20 BOX JUMPS 24/20
30 SDHP 75/55
40 SITUPS BUTTERFLY
30 POWER SNATCH 75/55
20 BOX JUMPS 24/20
800 M RUN

Missing You at the gym Kendall get well soon

“DT”
5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
For Time:

It’s not the load that breaks you down, it’s the way you carry it. #quotes

Back Squat
2-2-2-2-2

30 Ring Dips
Not For Time:

5 Rounds
50 Ft. Walking Lunges Barbell Overhead 45/35
21 Burpees
For Time:

Sorry Hans more Burpees

Trust is like an eraser, it gets smaller and smaller after every mistake. -John Luke

I’m so excited we are going to give our website a fresh new look the website designer is putting something together…

It’s been a long time since we have honored a Hero! Scale WOD as needed!

WOD

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thruster (135/95)
7 Knees to elbows
7 Dead-lifts (245/175)
7 Burpees
7 Kettle-bell swings (2/1.5 pood)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Regan & Jenn will open the gym today from 2pm-3pm for open gym for interested in coming to WOD!

Or you can take a nap