Congratulations to Kristen who competed this weekend at a CF competition at CrossFit Integrity in Charleston, SC. She and her partner placed 3rd overall! Great job Kris!
Alright ladies and gents! We’ve gotten a lot of questions lately regarding proper nutrition and how food plays a part in achieving your fitness goals and your general well being. If you wanted to learn more about proper nutrition and get your food dialed in, we’re preparing to kickoff a challenge in January. We’ll be holding a few seminars over the next few weeks to help everyone get prepared! Stay tuned and check the blog for details!
WOD 12 11 12
A1. Bench Press (5 @ 68%, 3@ 77%, ME@ 86%)
A2. No pullups today (Pullup Rest Day!)
B. 3 Rounds: ME Ring Dips (Choose: Band/BW/+20lbs) Rest 2 min between sets.
C. AMRAP 10 min:
30 Hang Squat Snatch (115/75)
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