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May 2017

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. Strict T2B - Hollow Hold (Complete 3 x 30 seconds) - Strict Knee Raises (Complete 3 x 10 reps) - Strict T2B (Complete 2 x 10 reps) - Strict Ball-ups (Complete 1 x Max reps) *Superset each progression with x 10 TRX Y's B. For Time 50 Alternating Arm DB Snatches 50 WBS 25 Box Jump Overs 40 Alternating Arm DB Snatches 40 WBS 20 Box Jump Overs 30 Alternating Arm DB Snatches 30 WBS 15 Box Jump Overs F - 35/25 lbs. & 20" P - 45/25 lbs. & 24" S - 55/35 lbs. & 30"

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "MURPH PREP - NUMBER 6" "TEAM GLEN" A. For Time 60 Clean-and-Jerks 1 Mile Run 20 Rope Climb (15 ft) 1 Mile Run 200 Burpees F - 95/65 P - 115/75 S - 135/95 *In teams of (2) *Alternate Repetitions as you see fit (only one person working at a time) *Both team members complete the run

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day A. 15 Minute Clock Work up to a 1 RM Thruster B. Interval Training 3 Minute AMRAP 30 Calorie Row AMRAP Front Squats - Rest 3 Minutes - 3 Minute AMRAP 30 Calorie Row AMRAP Push Press - Rest 3 Minutes - 3 Minute AMRAP 30 Calorie Row AMRAP Thrusters F - 95/65 P - 115/75 S - 135/95

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "MURPH PREP - NUMBER 5" A. 10 Minute Alternating EMOM 1st - BB Row 2nd - XX Perfect Push-ups F - 5 Perfect Push-ups P - 10 Perfect Push-ups S - 15 Perfect Push-ups B. For Time 50 KB Swings (Russian) 50 Air Squats 25 Box Jumps 40 KB Swings 40 Air Squats 20 Box Jumps 30 KB Swings 30 Air Squats 15 Box Jumps F - 45/35 lbs. & 20" P - 55/45 lbs. & 24" S - 70/55 lbs. & 30"

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day "MURPH PREP - NUMBER 4" A. Bar Dips - Static Hold (Complete 3 x 30 seconds) - Dip Negatives (Complete 3 x 10 reps) - Dip Partials (Complete 2 x 10 reps) - Strict Dips (Complete 3 x Max reps) *Superset each progression 10 walking lunges B. For Time 1 Mile Run 100 Air Squats 75 Push-ups 50 Pull-ups F - Hand Release Push-ups & Partition the repetitions P - Traditional Push-ups & Partitioned if neccessary S - Weighted Vest & No partition *24 Minute Time Cap

How many of you, when trying to clean up your diet, revert to salads as a go to meal? I don't know why, but the salad has become the go to lunch entree for those of us who are trying to slim down, cut back on cals, or just be more health conscious. But, the scarier thing is what actually comes in those salads can have the sneakiest ingredients. Mostly they come in the form of fruits, cheeses, nuts, and the sneakiest of all