Work Out Of the Day!

“He himself bore our sins in his body on the tree, so that we might die to sins and live for righteousness; by his wounds you have been healed.”- 1 Peter 2:24

Warm-Up

WOD

“CHRISTINE”

500 METER ROW

21 BOX JUMPS

15 BW DEAD LIFTS

3 RDS UNDER 15 MIN FOR LEVEL 1 

 Olympic Weightlifting Clinic   Saturday, May 24^th 

Featuring

 Olympic and World Championship medalist

Cheryl Haworth along with her coach Don McCauley.  

Cost:  $6.00 per person

Topics will include proper lifting technique, and using

the Olympic lifts to improve athleticism    

Contact:   Stephen Powell at 803-673-0503 to book in

advance and he will also answer any questions you may

have regarding the Clinic. 

 

 

CAROLINA CROSSFIT’S WENDY PACE TAKES HOME

“NATIONAL MASTERS GOLD MEDAL”

SWAT WOD

“BASELINE”

500 M ROW

40 SQUATS

30 SIT-UPS

20 PUSH-UPS

10 PULL-UPS

8 MIN OR LESS

 SWAT TEAM LEADER SGT MARSH LEADING BY EXAMPLE!!