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May 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Bar Dips - Static Hold (Complete 2 x 30 seconds) - Dip Negatives (Complete 2 x 10 reps) - Tempo Dips (Complete 3 x Max reps with 3 second eccentric) B. For Time 400m Run, 20 DB Alternating Arm Snatches, 20 Push-ups 400m Run, 20 DB Alternating Arm Squat Snatches, 20 Push-ups 400m Run, 20 DB Single Arm OH Squats, 20 Push-ups F - 25/15 P - 35/25 S - 45/35

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "MURPH PREP - NUMBER 9" A. Pull-up Strength & Skill - Barbell Inverted 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. For Time 800m Run, 80 Air Squats, 40 Push-ups 600m Run, 60 Air Squats, 30 Push-ups 400m Run, 40 Air Squats, 20 Push-ups 200m Run, 20 Air Squats, 10 Push-ups F - Hand Release Push-ups P - Partition each round as you see

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "MURPH PREP - NUMBER 8" A. Strict HSPU - Controlled wall walk (to show control) - Static Hold x 20 seconds (to show endurance) - HSPU Negatives x 5 reps (to develop eccentric strength) - HSPU Partials x 5 reps (to develop concentric strength) - Strict HSPU x max reps (to practice the skill) *Complete 3 sets of each progression above B. For Time 200 Air Squats 1 Mile Run 50 pull-ups

Guys, Believe it or not, I have been struggling these past few weeks. My workout routine has been rocked a little bit, I decided to change up my meal plan, summer events and holidays are going on and the list could go on forever. This has made me really down on myself, second guessing things, contemplating if the things I do are right for me. But, I recently decided that everything