Archive for October 10, 2014

Saturday 20141011 @ 0900

Posted: October 10, 2014 by ladygrape01 in Uncategorized


Video courtesy of CrossFitSC.

Rope Climbing Skill and Technique



Video courtesy of Rouge Fitness.

7 rounds for time of:
45-lb. dumbbell thrusters, 7 reps
15-ft. rope climb, 1 ascent


Scaling Options:

Thursters to weight

Rope Climb – 5 deadhang Towel Pull-ups, alternating higher hand – 5 Toes to bar



Lat Stretch with Bands


Heads UP:

Monday class is at 10:00am, due to Columbus Day.