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Thursday, October 22, 2015

2015 October 21
by bk

Due to hosting Integrity’s Revenge this weekend, the gym will be closed from 7pm today through Friday.  The following classes are cancelled for this week:

– Thursday, 7pm
– Friday, 6am, 10:30am, 4:00pm, 5pm and 6pm

We will be setting up Integrity’s Revenge tomorrow (Friday) at 2pm if you would like to help.

CrossFit Integrity – Integrity’s Revenge 2012 from Palmetto Coast Media on Vimeo.

For time: (20 minute time cap)
50 deadlift (155lb/105lb)
50 abmat situps
Run 800m
50 pushups
50 thrusters (95lb/65lb)

For Integrity’s Revenge Athletes:

Take 15-20 minutes to practice any movements for this weekend as needed
-light load and volume (low volume emom as desired)

Row 10 minutes (pace 4-5)
Rest 10 minutes (stretch/mobilize)
Row 10 minutes (pace 4-5)

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CrossFit Integrity, Charleston, SC

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3 Responses leave one →
  1. Justin F permalink
    October 22, 2015

    Practice: hang snatches, rope climb speed, squat cleans

    Light rowing and mobilizing.

  2. Blair permalink
    October 22, 2015

    Time cap: 135# DL, 39 thrusters @ 95#

  3. Luciana permalink
    October 22, 2015

    DNF in the time cap: completed 40 thrusters
    DL Rx, mod PU, #45lb thrusters

    Finished out remaining 10 thrusters after WOD was over

    Good luck to all IR athletes this weekend!

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