Wednesday, December 23rd

1. 
   Spoon permalink

   December 23, 2009

   I want to thank everyone for being supportive and friendly. It really sets a standard of excellence that other gyms and groups cannot meet. I’m eagerly looking forward to tomorrow.
2. 
   Justin S. permalink

   December 23, 2009

   13:32RX
   Crossfit Integrity, Charleston, SC
3. 
   Melvin permalink

   December 23, 2009

   15:14 BB
4. 
   Rene' permalink

   December 23, 2009

   10:31 BB…what a GREAT workout today! Loved this one!
5. 
   Kevin P permalink

   December 23, 2009

   12 something, bb. I can’t wait to quit writing these bands in by my times.
6. 
   Norm Delson permalink

   December 23, 2009

   14:03 bb
   Crossfit Integrity, Charleston SC
7. 
   Ryan M permalink

   December 23, 2009

   20:30 Rx Modified with 20# vest and GHD situps
   Then did it again with different modifications…
   4 rnds
   10 KTE
   20 Pushups
   30 abmat situps
   150 m Sprint Row
   12:55 Rx

   Crossfit Integrity, Charleston SC
8. 
   Chris permalink

   December 23, 2009

   18:32 Rx + 20lb vest and GHD situps

   Crossfit Integrity, Charleston SC
9. 
   Evaline Delson permalink

   December 23, 2009

   9:59 leg flashes instead of KTE and toe dips (did a couple of “real” dips each round:) )

   Crossfit Integrity, Charleston SC
10. 
    Jeff permalink

    December 23, 2009

    15:50 Thanks Kevin, I was chasing you good motivation!

    Crossfit Integrity, Charleston SC
11. 
    Brian K permalink*

    December 24, 2009

    17:43 Rx with 20lb vest and GHD situps

    Crossfit Integrity, Charleston SC
12. 
    Khoung permalink

    December 24, 2009

    19:48 BB
13. 
    anthony castillano permalink

    December 24, 2009

    17:47 Rx with 20lb vest and GHD situps

    my core is gone…

    Crossfit Integrity, Charleston SC
14. 
    Derrick permalink

    December 29, 2009

    19:31 Rx

    Crossfit Integrity, Charleston SC

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