21 Guns CrossFit

Two years ago, while dealing with a disorderly subject creating a disturbance at the Gardens of Ashley River apartment complex, Charleston ...

DB Bench Press: 5-5-5-5-5 Push Press: 4-4-4-4 On Friday we will HONOR "JOE"  

"Helen" 3 Rounds for TIME of :   400m Run    21 KB Swings (53/35*)   12 Pull-UPs WOD demo - video [ wmv ] [ mov ]

" The Chief "  Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats  Rest 1 minute. Repeat for a to...

RUN ROW...