Be part of a

happier, healthier

community

Just visiting Charleston?

Single & Weekly drop-in's available

Let Angel Oak Crossfit be your home (gym) away from home! We are conveniently located between Downtown Charleston and Kiawah and Seabrook Islands.

Our PROGRAMS

We've got something for everyone

Group FItness

Crossfit_2

Personal Training

crossfit personal training

Nutrition Coaching

healthy eating

Today's Wod

Attention AO Members:

To reserve your class spot, please log in to ZenPlanner.

To see today’s workout, please log in to SugarWOD.

 

Crossfit
Oct '21
Warm-up
Push/Pull Warm Up
A. 2:00 aerobic
B. Roll: lats/shoulders/pecs/triceps
C. 2 Sets:
10 passthroughs, 10 GM, 10 pull aparts, 10/10 shoulder openers w/a plate, 10 scap pull ups,
Accessory
Metcon
2 Sets:
10 beat swings
6 DB lunges steps (LIGHT)
3 Devil's Press (LIGHT)
*10 vertical shoulder taps (wall)

*if applicable

2 sets: w/workout weight
6 t2b
4 lunge steps
2 devil's press
*5' HS Walk

*if applicable
Metcon
Metcon (AMRAP - Reps)
Fittest of the Coast Workout 4!
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50/35)
Then
3 Rounds
8 Devil Press (50/35)
25’ HS Walk

Masters 55+ & Teen Age Divisions
TTB
Men use 35 lb. DBs
Women use 20 lb. DBs
HS Walk - 5’ unbroken increments

Scaled (All Divisions)
Knees to Chest
Men use 35 lb. DB
Men use 1 DB for lunge & 1 DB for devil press
Women use 20 lb. DB
Women use 1 DB for lunge & 1 DB for devil press
Bear Crawl - 5’ unbroken increments

the Schedule

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