5 Rounds for time of:
22 Kettlebell Swings 70M/53W
22 Box Jumps 24M/20W
400 Meter Run
22 Wall Ball 20M/14W
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, Nort
h Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked...
Kelley and Whitney are going to host a Thirty-One Gifts Party at CrossFit Spartanburg on October 11th (Monday) from 6PM - 8PM. Thirty-One Gifts offers exclusive totes, purses, organizational tools, and stationary that are fun, whimsical, and can be personalized just for you! Come in after your workout for a glass of wine, some girl time...and of course, some shopping. If you are unable to attend and would like to place an order, visit http://www.mythirtyone.com...
CF Spartanburg Workout of the Day (WOD) - FRIDAY:
Developed by CF 324.
4 x 5 Minute Intervals
400m Run / Thrusters (M-65#/F-45#)
400m Run / American Kettlebell Swings (M-55#/F-35#)
400m Run / Push Press (M-65#/F-45#)
400m Run / Burpees
***Continuously running clock. During each 5 minute interval, complete 400m run and max consecutive reps of each movement (load can not touch the deck, if it does the round is over and the athlete rests with the time remaining in the interva...