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Benchmark: Murph

2021-03-02T10:16:55+00:00

Murph is a CrossFit Hero WOD typically done by CrossFit athletes all over the world on Memorial Day. The Workout “Murph” For Time: (*while wearing a weighted vest - 20/14 lb) 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run While wearing a weighted vest (20 lbs for men, 14 [...]

Benchmark: Murph2021-03-02T10:16:55+00:00

Points of Performance: The Deadlift

2021-02-26T10:54:12+00:00

Not only is the deadlift one of CrossFit’s nine foundational movements, but it’s also something that you do every single day. Picking things up is part of daily life. Learning the deadlift’s points of performance will improve your deadlift technique, fitness, strength and quality of life. Points of Performance: The Deadlift Some people shy [...]

Points of Performance: The Deadlift2021-02-26T10:54:12+00:00

Rally At Rhapsody: Rhapsody Fitness + The 2021 CrossFit Open

2021-02-26T09:53:23+00:00

By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC It’s that time of year again when hundreds of thousands of athletes from across the globe come together to compete in The CrossFit Open.  Although things may look a little different this year, we’re here for it and cannot wait to host [...]

Rally At Rhapsody: Rhapsody Fitness + The 2021 CrossFit Open2021-02-26T09:53:23+00:00

Make It Shine – Why Pristine Space Matters + 3 Ways To Make It Happen

2021-02-25T09:23:58+00:00

By Alan Shaw, Co-Founder and Head Coach of Rhapsody Fitness in Charleston, SC Welcome to Box Building! Follow Rhapsody Fitness Co-Founders Alan Shaw and Trinity Wheeler as they continue to build one of the fastest growing gyms in South Carolina. Answer the hard questions, explore various approaches, dive into strategy and share lessons learned [...]

Make It Shine – Why Pristine Space Matters + 3 Ways To Make It Happen2021-02-25T09:23:58+00:00

From PMS To PR – How Your Menstrual Cycle May Impact Training

2021-02-22T10:20:28+00:00

By Whitney Dunn, Rhapsody Coach at Rhapsody Fitness in Charleston, SC My feelings were on the outside when I stepped on to the floor. The workout was a 50-calorie buy-in on the bike followed by an 8-minute EMOM alternating from handstand holds to a pull-up/muscle-up progression. Not for the faint of heart, but also not [...]

From PMS To PR – How Your Menstrual Cycle May Impact Training2021-02-22T10:20:28+00:00

Benchmark: Nancy

2021-02-16T10:28:27+00:00

Nancy is a benchmark CrossFit WOD that tests your endurance with running and overhead squats. The load used for the overhead squats should be light so that you can move as quickly as possible through this workout. The Workout 5 Rounds for time: 400 meter Run 15 Overhead Squats (95/65 lb) Nancy is five rounds [...]

Benchmark: Nancy2021-02-16T10:28:27+00:00

Points of Performance: The Push Jerk

2021-02-26T13:29:34+00:00

Building on the technique used in the shoulder press and push press, the push jerk is the most efficient way to move heavy loads overhead. And as one of CrossFit's foundational movements, it requires proper technique, coordination and timing. Points of Performance: The Push Jerk The set-up for the push jerk is similar to [...]

Points of Performance: The Push Jerk2021-02-26T13:29:34+00:00

Rhapsody United In Strength Scholarship Program

2021-02-23T13:17:20+00:00

Rhapsody Fitness in Charleston launches scholarship program for young adults from underserved communities with an all-access training membership, mentorship and fitness career development opportunities. UNITED IN STRENGTH At Rhapsody Fitness in Charleston, we believe that our community should be open to anyone who believes success is determined by character and embodies the core values of [...]

Rhapsody United In Strength Scholarship Program2021-02-23T13:17:20+00:00

Benchmark: Karen

2021-02-02T09:15:38+00:00

Karen is a high-volume, light weight CrossFit benchmark workout with a single movement - the wall ball. The Workout For time: 150 wall balls (20 lbs/14 lbs) Karen is 150 wall balls, aimed at a 10-foot target, for time. The prescribed medicine ball weight for men is 20 pounds, and for women, 14 pounds. Your [...]

Benchmark: Karen2021-02-02T09:15:38+00:00

Coach Clay Godfrey Joins Team Rhapsody

2021-02-02T14:24:50+00:00

Rhapsody Fitness in Charleston, SC welcomes Coach Clay Godfrey - an addition aligning with Rhapsody’s continued mission to assemble the Lowcountry’s leading coaching team. Born and raised in the Lowcountry, Clay is a fourth generation South Carolinian. Clay Godfrey and Alan Shaw at Rhapsody Fitness in Charleston, SC. From ocean swims to [...]

Coach Clay Godfrey Joins Team Rhapsody2021-02-02T14:24:50+00:00
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