• Upcoming Events & Dates to Remember!

    February 1st 2012
    Registration for the CrossFit Open begins!

    February 12th 2012
    We will honor a good friend of mine, Marc Small.
    Small Steps in Speech Org
    More info coming soon!

    February 22nd - March 25th
    CrossFit Open
    Get ready for some competition! We will have special scheduled times verify workouts. More news to come... THE OPEN

    April 27th - 29th 2012
    CrossFit Regional Competition
    Location, event times and other information will be announced closer to the event date.

  • Mobility WOD

Archive for December 1st, 2009

Something different

December 1st, 2009 John

WOD (Mutated from a WOD by CrossFit Spartanburg) 1 Arm KB/DB Thrusters (right) (55/35) 1 Arm KB/DB Thrusters (left) (55/35) Box Jumps (24/20) SDHP (75/55) K2E Complete a 3 minute round of each movement. Each round starts with 10 burpees, use the remaining time to complete as many reps as possible. Rest 1 minute between [...]

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