Wednesday, February 22, 2012

We are going to the O-run in Florence on March 3rd. If you would like to be on the PCF team, let me know today. There are only a few spots available. Our Citadel CrossFit team will be going with us too!

If you are interested in INOV8 shoes, get with me. John Ramsey shared information on a great price and I have it for you!!

We have a fellow CrossFitter who has a Grass Fed cow coming in a few weeks. If you would like to get some great meat at a great price, let me know. I have the information. It is $3.50/lb and is sold in 25, 50 or 100# increments.

WOD:
AMRAP in 30 minutes
400 m run
20 Abmat situps
25 Air Squats

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10 Responses to Wednesday, February 22, 2012

  1. Denise says:

    7 rounds
    Tried to only let Ashley be 1 round ahead, but she pulled out and got in 1 rd + 400m on me…Great job 8am!

    Palmetto CrossFit, N. Charleston, SC

  2. ashley says:

    8rnds+400m run
    Lifts: shoulder press 1rm 85; did 5reps@50,5@60,7@70;2×10 bhspu & pullups

    Good job everyone at 8am!

  3. Shannon says:

    7rds +400 run

    Great job New Gabby @9….. I thought for sure you would pass me in the run!

  4. Jennifer says:

    6rnds +400m run

  5. Alana says:

    6 rounds
    Shoulder Press 1RM at 70
    5@40, 5@ 50, 4@60
    2×10 of Pullups and HSPU with bands

  6. John R says:

    9 rds
    Palmetto CF

  7. Gloria says:

    7 rounds :P