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April 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Pull-up Strength & Skill - Ring Rows (Complete 3 x 10 reps) - Banded Pull-ups (Complete 2 x 10 reps) - Kipping Pull-ups (Complete 1 x 10 reps) - Strict Pull-ups (Complete 1 x Max reps) *superset each progression w/ 15 BB Curls B. 3 Rounds (1) Push Up (2) Hang Power Clean (3) Air Squat (4) Burpees over bar *In teams of (2) *45 Seconds On : 45 Seconds Off *Partner 1 AMRAPS for 45 seconds, then partner 2 and so on

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "MURPH TEASER #3" A. For Time 25 Pull-ups 50 Push-ups 75 Air Squats 800m Run + 5 Rope Climbs 25 Pull-ups 50 Push-ups 75 Air Squats 800m Run + 4 Rope Climbs 25 Pull-ups 50 Push-ups 75 Air Squats 800m Run + 3 Rope Climbs F - Hand Release Push-ups / Ring Rows P - Chin over Bar C - C2B or weight vest

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "Jacked Annie" A. For Time 50 Double-Unders, 50 Abmat Sit-Ups, 25 Dips 40 Double-Unders, 40 Abmat Sit-Ups, 20 Dips 30 Double-Unders, 30 Abmat Sit-Ups, 15 Dips 20 Double-Unders, 20 Abmat Sit-Ups, 10 Dips 10 Double-Unders, 10 Abmat Sit-Ups, 5 Dips F - Double the reps for single unders P - As Rx'd S - Ring Dips

What's Up Everyone?! As my journey to becoming the best version of myself continues, I ran in to a fitness page on Facebook run by a lovely and knowledgeable English gentleman named James Smith. I have been very intrigued with his videos lately and it inspired me to put my thoughts down as well as share his video. Growing up, we see health and fitness magazines, TV shows, and now social media glorifying the idea and image of the perfect body. What do all of these professional athletes and models have in

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. For Time 150 Squat Cleans *7 Burpees EMOM until completion F - 75/55 P - 95/65 S - 115/85 *In teams of (2) *Alternate reps as you see fit *Only one athlete must complete the burpees before you move back to the squat cleans *Score time of completion

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Strict Bar Dips 9.9.9. B. Strict Pull-ups (Banded if needed) 6.6.6. C. Bar Muscle Up & Progressions 3.3.3. D. For Time 20 Bar Dips 20 Double Unders 22 Bar Dips 40 Double Unders 24 Bar Dips 60 Double Unders 26 Bar Dips 80 Double Unders F - Single Unders P - As Rx'd S - Ring Dips