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CrossFit Integrity

We are located at 1012 St. Andrews Blvd, Suite A. in Charleston (West Ashley), South Carolina. Our 3800 sq.ft. facility is located conveniently for CrossFitters in the Charleston area. It is right off Route 61 in West Ashley, 5 minutes from I-26, I-526, downtown Charleston, and 10 minutes from James Island and the Ravenel Bridge. CrossFit Integrity centers on producing quality athletes and individuals, bringing them to be in the best shape of their lives by focusing on, teaching, and practicing the fundamental movements of fitness all while being done at high intensity.

Thursday, September 17th

1 round of max rep pullups

Then... AMRAP in 15 minutes of:
10 thrusters (65lb/45lb)
10 pushups

Post number of max rep pullups and AMRAP time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

Wednesday, September 16th

Deadlift
1-1-1-1-1-1-1 reps

Then, core development....
30 GHD situps

Post loads on deadlift to comments
Lowcountry Crossfit West Ashley, Charleston, SC

Tuesday, September 15th

"Grace"

30 clean & jerks for time (135lb/95lb)

Go hard and fast!

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

Monday, September 14th

For Time:
25 pullups
50 pushups
75 abmat situps
100 wall balls (20lb/10lb)
75 abmat situps
50 pushups
25 pullups

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

Saturday, September 12th

For Time:
15, 10, 5, 10, 15 reps of:

Chest to Bar Pullups
Slapping Pushups
KTE
Jumping Squats

Post times to comments.

Friday, September 11th

For Time:

50 Double Unders

Run 400m
25 Burpees
Run 800m
25 Burpees
Run 400m

50 Double Unders

Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

Thursday, September 10th

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT"

5 rounds for time:
12 deadlift (155lb/105lb)
9 hang power clean (155lb/105lb)
6 push jerk (155lb/105lb)

Scale weight accordingly. Track back to April 16th see previous times:
http://lowcountrycrossfitwa.blogspot.com/2009/04/thursday-april-16th-dt-five-rounds-for.html#comments

Post time to comments
Lowcountry Crossfit West Ashley, Charleston, SC

Wednesday, September 9th

AMRAP 20 mins of:
3 muscle ups
6 Box Jumps (24/10)
12 KBS (53/35)

Post times to comments.
Lowcountry Crossfit West Ashley Charleston, SC

Tuesday, September 7th

Split Clean & Jerk
3-3-3-3-3

Post loads to comments.
Lowcountry Crossfit West Ashley Charleston, SC

Monday, September 7th

"Murph"

For Time:

Run 1 mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 mile

Partition the pullups, pushups, and squats as needed. Start and finish with a mile run. If you have a 20lb vest, wear it. Post times to comments.

Lowcountry Crossfit West Ashley Charleston, SC