21 Guns CrossFit

2,000m ROW (50% effort) 5 by 5 EMOM for 10min:  EVEN: 25 Double Unders    ODD:  20 Hollow Rocks

Please join USCG Sector Charleston for a memorial stair climb in remembrance of the 412 first responders who sacrificed their lives to save ...

EMOM for 10min on Treadmill:   EVEN- Walk/Jog     ODD- Walk Backwards Turkish Get-UPs: 6-4-2-1-1 Toe-Taps from Box: 10-10-10-10

On September 8, 2014, while dealing with a disorderly subject creating a disturbance at the Gardens of Ashley River apartment complex,  Char...

Rucking Stairs!

EMOM for 20min alternate b/n:    5 DB Incline Bench Press  10 DB Tricep Kickbacks TABATA…

9/11 Preparation: STAIRS! CrossFit Nutrition  Nutrition 101: Part 1 – Calories The lowly calorie is so very misunderstood. While we all kno...