Mon. 12.23.22 Freedom (RX'd) 5-10-15-20-15-10-5 Pull-ups GHD’s (Or Stick Sit Ups) *2 Wall Walks after each round #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness *Scaling/Modifications coached in class

Tues, 12.27.22 Freedom (RX'd) 10 Rounds 7 Dumbbell Deadlifts (50s/35s) 7 Dumbbell Front Squats (50s/35s) 7 Dumbbell Shoulder to Overhead (50s/35s) #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness #mayhemaffiliate

Wed, 12.28.22 Freedom (RX'd) 3:00 Max Calorie Assault Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Assault Bike *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness

Thurs, 12.29.22 Freedom (RX'd) AMRAP 10 Minutes 1-2-3-4-5-6. . . Power Clean (135/95) Bar Facing Burpees *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness

Fri, 12.30.22 Freedom (RX'd) 3 Rounds 30 Wall Balls (20/14) 60 Double Unders 30 Toes to Bar 60 Double Unders *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness

Mon, 01.02.23 Freedom (RX'd) 10 rounds 16/13 Calorie Row 8 Burpee Over Rower *Scaling / Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness #mayhemaffiliate

Tues, 01.03.23 Freedom (RX'd) 21-15-9 Thrusters (95/65) Pull-ups *Scaling / Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness #mayhemaffiliate

Wed, 01.04.22 Freedom (RX'd) 16:00 Amrap 16 Alternating Dumbbell Snatch (50/35) 16 GHD’s (Or Stick Sit ups) 16 Box Jump Overs (20) *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness

Thurs, 01.05.23 Freedom (RX'd) Teams of 2 (1:1) 50-40-30-20-10 Calorie Assault Bike* *40-32-24-16-8 Women's Calories #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness #mayhemaffiliate

Fri, 01.06.23 Freedom (RX'd) 11.1/14.1 10:00 Amrap 30 Double Unders 15 Power Snatch (75/55) *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness #mayhemaffilate

Mon, 12.09.23 Freedom (RX'd) 20 min AMRAP 16/14 Calorie Echo Bike 15 Shoulder Press (75/55) 9 Strict Pull-ups #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness

Tues, 01.10.23 Freedom (RX'd) For Time: 10-9-8-7-6-5-4-3-2-1 Sumo Deadlift High Pull (95/65) 15 Wall Balls (20/14) *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness

Wed, 01.11.23 Freedom (RX'd) 50/40 Calorie Row 40 GHD’s (Or Stick Sit Ups) 30 Burpee Box Get Overs (30/24) 40 GHD’s (Or Stick Sit Ups) 50/40 Calorie Row *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts

Thurs, 01.12.23 Freedom (RX'd) Teams of 2 5 sets (each/1:1) 50 Double Unders 10 Front Squats (135/95) 5 Power Cleans (135/95) *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness

Mon, 01.23.23 Freedom (RX'd) For Time: 500-400-300-200-100m Row 50-40-30-20-10 Air Squats *Female Distance: 400-320-240-160-80 *Scaling/Modifications will be coached during class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityfitness #socialworkouts

Tues, 01.24.23 Freedom (RX'd) 3 rounds 20 Handstand Push Ups 30 Toes to Bar 50’ Front Rack Walking Lunge (95/65) *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness #trainlocal #gotcore

Wed, 01.25.23 Freedom (RX'd) 80/65 Calorie Echo Bike *Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)* *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness

Thurs, 01.26.22 Freedom (RX'd) Teams of 2 6 sets (each/1:1) 100ft Sandbag Carry (150/100) 6 High Box Jumps (36/30) *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness #trainlocal #gotcore

Fri, 01.27.23 Freedom (RX'd) 12:00 Amrap 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups *Scaling/Modifications coached in class #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness #trainlocal #gotcore

The 2023 CrossFit Open is almost here! We will schedule the Open workouts on Friday's! #crossfitopen #crossfitupdog #myrtlebeachcrossfit #myrtlebeach #crossfit #communityworkouts #socialfitness #trainmyrtlebeach #sweatlocal #sweatmyrtlebeach