Monday 9/23/2019



Friends make fitness more fun than it already is! Every Monday is free trial day for our Boot Camp classes. Free trial classes are available to local first timers only. Classes are held in the new air conditioned space at 5:30 am, 9:30 am and 6:00 pm. See you there!

Some of you have asked how to sign up if you are already a Cross Fit or yoga member. You can always use, and share (hint, hint…) this link to sign up for the free trial class. The class should appear on your ZenPlanner app as “Free Trial Monday”. Your free trial class is available to you until you use it and should appear on your app until you’ve used your one one class. Should you have any issues with this, or it is not working for you, please reach out to us via email, Facebook or texting us at (843)-510-6403. **Please note, if you have unsubscribed from text messages with us, we will not be able to respond to your message via text!

Monday WOD

A.) “Pancake Batter”

5 RFT:

  1. 10 Power Clean 115/85
  2. 25 Abmat Situps
  3. 50 Doubleunders

Workout Goal: <15:00

Levels Consideration: Weightlifting, N&C Endurance

Strategy and Briefing: This Breathe & Burn workout can feel long, if the start is too fast.   Power Cleans are the crux of this workout, so break them up early & often.  Do quick Singles on the Power Cleans, unless very confident in barbell cycling ability.  This keeps the pace consistent and sets up the following movements. Move consistently through the Abmat Situps & stay unbroken on the Doubleunders. Take advantage of any breaks with deep breaths, and keep the breathing consistent throughout to support pace.


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