Published by palcross on January 30, 2012

Tuesday, January 31, 2012

THERE WILL BE NO 6AM CLASS TODAY! ALL OTHER CLASSES AS SCHEDULED! Today is the last day of January, the second month of the challenge and day 38 of burpees! Congratulations to all of those who have had their assessments done. Everyone is seeing results and moving in the right direction!! Today’s Wod is: Annie…

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Published by palcross on January 29, 2012

Monday, January 30, 2012

37 Burpees today!  We are almost there!  Hope the weekend was great.  Saturday was exciting in the box and we want to welcome both the Firefighter Challenge Team and the Citadel CrossFit team to our box! Don’t forget to register for The Rugged Maniac on March 24th.  Enter as the Palmetto CrossFit team and select…

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Published by palcross on January 27, 2012

Saturday,January 28, 2012

Open Gym 8am to 10 am.  Hero Wod kicks off at 8:30 (clock starts…warm up before)  This week’s is: “The Seven” 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…

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Published by palcross on January 27, 2012

Friday, January 27, 2012

Happy Friday! Today is 34 Burpees! For those of you in the challenge, Next week is assessment week. Please bring your previous numbers so I can get them all for future assessments. Monday you will be able to come early for any class and get yours done. If you would like to be seen by…

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Published by palcross on January 26, 2012

Thursday, January 26, 2012

WOD: 20 Min AMRAP 10 Air Squats 15 Double Unders 200 m Run

Published by palcross on January 24, 2012

Wednesday, January 25, 2012

Wow, what a day at the box! It’s nice to see the classes full and new faces coming in. You are all the best. Keep up the good work! WOD: Strength: Take 20 minutes to establish a Backsquat 1RM You can use any rep scheme you choose but start off with a good warm up…

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Published by palcross on January 24, 2012

Tuesday, January 24,2012

Awesome job yesterday by all and a big welocme to our Firefighters who got started late last night! Today is 31 Burpees and the wod… 5 Rounds for time 7 Deadlift (BW) 9 HOG Pushups 11 Box Jumps Then: Work on L-sit. On the parallettes, rings or boxes. Post time to comments

Published by palcross on January 22, 2012

Monday, January 23, 2012

30 Burpees today! Happy Monday! Lately, people have been saying they can’t catch their breath during WODs. Maybe this, from CrossFit Verve will help to understand why! Can’t breath… Must get one more rep… Ever catch yourself thinking that. We all have, so why is it we “can’t breathe” Why is it that these WOD’s…

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Published by palcross on January 20, 2012

Friday, January 20, 2012

Don’t forget if you need to do your fundamentals, we have class beginning at 10am tomorrow. This is your chance to get it all in one day. WOD: Bench Press 3-3-2-2-1-1 Then 100 Ring Push ups Everytime you stop, (fall out of plank on the rings) do 15 Abmat situps. Post loads and number of…

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Published by palcross on January 19, 2012

Thursday, January 19, 2012

26 Burpees today!!!!!  Great job by everyone for completing yesterday’s wod! Today’s WOD: 21-15-9 OHS (135/95) Handstand walk in meters If you can’t do handstand walks, do handstand pushups) Then Core Development not for time 50 Abmat Sit ups 10 Turkish Getups each arm (53/35) 15 Floor Wipers (2ct) 95/65 Post time to comments

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