Monday 9/30/2019



It appears Zenplanner has had a little glitch in their system (and customer support is closed on Sunday).  For some reason some members were not able to reserve for Monday, September 30th. We went in and fixed everything we saw and we think we caught it all, but if not please let us know and we’ll get you taken care of.  Apologies for the inconvenience!


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.) Pullups

At Least 4 Sets of 3 Reps, Build to Heavy

Levels Consideration: UB Pull


B.) “Helen”

3 Rounds for Time:

  1. 400m Run
  2. 18 American KbS 35/26
  3. 9 Pullups

Workout Goal: <12:00

Levels Consideration: KB, UB Pull

Strategy and Briefing: HELEN is a Classic CrossFit Heavy Breathing benchmark.  Lungs, breathing  & will power will be tested — there MAY be some grip stamina in there too, depending on someone’s ability.  Go out at a strong high-breathing pace, and hold on.  Settle in as much as you can to the sustained discomfort — but remember that it’s meant to be very uncomfortable.  The KEY is to breathe & control the pace of the run, in order to hold unbroken sets on the American KbS & Pullups, performed with smooth & consistent form.  Sloppy movement will have major disadvantages. Expect to hurt — breathe BREATHE BREATHE!


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