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Monday, June 12, 2017

2017 June 11
by bk

Front Squat, 5 sets of 5 at 80%

then….

For 10 minutes:
1-2-3-4-5-6-7-8-etc….
deadlift (135lb/95lb)
hang clean (135lb/95lb)
push jerk (135lb/95lb)
strict pullup

Core Development:
plank hold, 1 minute
30 hollow body rock
plank hold, 90 seconds
30 hollow body rock
plank hold, 1 minute

Post loads and total reps to comments

CrossFit Integrity, Charleston, SC

Saturday, June 10, 2017

2017 June 10
by bk

Today’s Schedule:
7:00am – Weightlifting
8:00am – Group Class
9:00am to 11:00am – Open Gym

The Community Class for the time being has been temporarily put on hold until we work out the new schedule. Thank you for your patience!

In teams of 3 ….

AMRAP 16 minutes:
Row (max meters)
-one team member will run 400m
-switch every 400m run

-rest 4 minutes, then….

AMRAP in 16 minutes:
Airdyne, (max calories)
-one team member will run 400m
-switch every 400m run

Open Gym WOD….

“Pedro 66”

3 rnds:
220 meter row
22 Dead Lift: 135 men/95lbs women
22 Burpees
22 Box Jumps: (modify 22 step-ups; size: your best ability/height)
22 Med Ball Sit-ups: (20lb/14lb)

Post meters and calories to comments

CrossFit Integrity, Charleston, SC

Friday, June 9, 2017

2017 June 8
by bk

Back Squat, 6 sets of 2 at 80%

then….

4 rounds for time:
Run 400m
20 pushups
30 walking lunge

Core Development:
3 sets of:
15 tuck crunch
20 hollow body rock

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Thursday, June 8, 2017

2017 June 7
by bk

Strict Pullups
1 set of max reps
2 sets at 70% of max reps

then….

AMRAP in 20 minutes:
airdyne, 15 calories
30 abmat situps
15 box jump overs (24in/20in)
30 alternating dumbbell snatch (65lb/45lb)

Post reps and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, June 7, 2017

2017 June 6
by bk

EMOM 10 minutes:
1 shoulder press
2 push press
3 push jerk
-using 85% of shoulder press
-barbell will be taken from the floor

then….

AMRAP in 8 minutes:
12 toes-to-bar
9 front squat (185lb/125lb)

Core Development:
GHD hip extension, 3 sets of 15

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, June 6, 2017

2017 June 5
by bk

Congrats to Kolson who finished in 22nd place at the Atlantic Regional over the weekend!  Job well done!

New gym address:
1980 Ashley River Rd
Unit B
Charleston, SC 29407

We will start with the following Group Class schedule (Monday-Friday):
5:00am
6:00am
10:30am
4:00pm
5:00pm
6:00pm
(Friday evenings at 4:00pm and 5:30pm, as normal)
(will post later this week about Saturday)


Deadlift, 6 sets of 4 reps at 80%

then….

For time: (time cap, 18 minutes)
airdyne, 50/40 calories
100 double-unders
75 kettlebell swings (53lb/35lb)
100 double-unders

Core Development:
50 weighted abmat situps

Post loads and time to comments

CrossFit Integrity, Charleston, SC

Monday, June 5, 2017

2017 June 5
by bk

So many thanks for every single person who helped us move over the last two weekends (over the last 8 straight days, actually!  It was great to see our community come together, work together as a team to accomplish our goal!  Because of you, we get to move onward with becoming more fit and healthier! We are excited to see everyone in our new gym space!

New address:
1980 Ashley River Rd
Unit B
Charleston, SC 29407

We will start with the following Group Class schedule (Monday-Friday):
5:00am
6:00am
10:30am
4:00pm
5:00pm
6:00pm
(Friday evenings at 4:00pm and 5:30pm, as normal)
(will post later this week about Saturday)

As for the class registration/check in that we will be going towards, that has not been set up yet. We will roll with the normal process, just show up for one the above group classes. Be ready to come and have some fun!

As for parking, 5:00am and 6:00am classes may park at the Bear-E-Patch (they open at 8:00am). For 10:30am class, park in the back of the building. A parking map will be posted soon.

Weighted Pullups, 6 sets of 3 at 65%

then….

AMRAP in 15 minutes:
25 wallball (20lb/14lb)
20 burpees
15 hang clean (135lb/95lb)

Core Development:
arch body hold, 3 sets of 20 seconds
hollow body rock, 3 sets of 15

Post load and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Wednesday, May 31, 2017

2017 May 30
by bk

Today is our last day at the current gym space.   Today, we look back at all of the wonderful memories we have had at our gym over the last 8 years!  Today’s WOD is in honor of our current space and the gratitude we have for the opportunity to do what we do, all the accomplishments we have accomplished and the friends that we have made.  Celebrate today!…5/31/17

We look ahead to our new space and all of the upcoming possibilities and opportunities we are about to encounter!  We look forward to continuing to provide quality service the West Ashley/Charleston and surrounding areas, leading the community to increased health and wellness!

Classes will begin at 5:00am at the new gym location on Monday, May 5th.  A new class schedule will be announced for next week.

Our new gym’s address is…..
1980 Ashley River Rd
Unit B
Charleston, SC 29407

Rest of this week’s schedule:
Thursday – move equipment into gym new space
Friday – move equipment into new gym space/prepare new space for class to start on June 5th at 5:00am
Saturday – prepare gym new space for class to start on Monday, June 5th at 5:00am
Sunday – complete preparation of new gym space for class to start on Monday, June 5th at 5:00am

“Last day of CFI version 1” WOD

AMRAP in 20 minutes:
5 rope climbs (15ft)…. wear long socks
31 calorie airdyne
17 squat clean (135lb/95lb)

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Tuesday, May 30, 2017

2017 May 29
by bk

Schedule for this week:
Tuesday – normal group classes
Wednesday – normal group classes, 6pm Skills Class is cancelled
Thursday – move equipment into gym new space
Friday – move equipment into new gym space/prepare new space for class to start on June 5th at 5:00am
Saturday – prepare gym new space for class to start on Monday, June 5th at 5:00am

Push Press, 6 sets of 4 reps at 80%
Deadlift – 6 sets of 2 reps at 80%

AMRAP in 8 minutes:
6-12-18-24-30-36-etc… alternating dumbbell snatch (65lb/45lb)
35 double-unders

Core Development:
strict toes-to-bar, 5 sets of 3-5 (sub strict knee ups)
GHD hip extensions, 3 sets of 15

Post loads and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Monday, May 28, 2017 – Memorial Day “Murph”

2017 May 28
by bk

Today’s Schedule:

9am – Group Class (only group class of the day, all other classes are cancelled).  In honor of all of the fallen, today’s WOD goes out to Lt. Michael P. Murphy, the United States, the Navy Seals, and all other Armed Forces.  There will be an option to modify the workout or do the workout as a team. 

Murph was a Navy Seal who made the ultimate sacrifice for his country in Afghanistan. Lt. Michael Murphy was awarded the Congressional Medal Of Honor for his actions. Read more on Lt. Michael P. Murphy HERE.

“Murph”

For time:
Run 1 mile
100 pullups
200 pushups
300 air squats
Run 1 mile

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. Optional: wear a 20lb vest.

“Broken Red Wing” (modified option)

For time:
Run 800m
100 jumping pullups
50 pushups
200 air squats
Run 800m

Compare to 5/30/16

Post time to comments

CrossFit Integrity, Charleston, SC