Monday September 12, 2016 Bench press/shoulder warm up + A. Close grip bench press, build to a tough set of 4 B1. Banded tricep push-down, 4 x 12-15; :90 rest B2. DB bent over row, 4 x 8, 21X0; :90 rest + 7:00 AMRAP: 14 wall balls 7 hand release push-ups

This is why we do what we do. Carolina CrossFit is a family. #Repost @joanes_g with @repostapp ・・・ I want to give a shoutout to @ivan_sclivin for giving me the inspiration to be a more fit person, and @carolinacrossfit for encouraging me to follow through week after week. Now at week three I’ve lost 15 lbs, my squats are now at 275, my back pain is gone, my injured shoulder is stronger than its been in a decade, and I’m almost to my first goal of a full pull up. Thanks Ivan and the team at CCF.

Thursday August 11, 2016 OPEN GYM 3:30pm – 7:00pm ***Barbell Club @ 5:30pm Build to a moderate snatch YTW x20-30 Sit ups x15 FLR x:30

#Repost @steven_l_k (via @repostapp) ・・・ @carolinacrossfit at the top as always!!! #CarolinaCrossFit #tablerock #allthewayup

Monday July 25th, 2016 Hip flexor mobility + A. Back squat, build to a tough set of 6 B. Alternating DB step-ups, 3 x 16 total; 2:00 rest + 12:00 AMRAP: 21 wall balls 15 box jumps 9 bike cals

Saturday July 9, 2016 Bring a friend day! For time w/a partner*: 400m run (together) 60 wall balls 50 box jumps 40 kettlebell swings 30 burpees 400m run (together) 30 burpees 40 kettlebell swings 50 box jumps 60 wall balls 400m run (together) *Partners will run all 400s together. Split all other reps as desired **Barbell Club @ 11:00am A. Build to a moderate/Heavy Clean + 3 sets of: Superman Hovers x 15 Hollow Body Rocks x 15

Friday June 24th, 2016 A. DB Reverse Lunges (not alternating), 4 x 10; no rest b/w legs, :60 rest after each set + 3 sets not for time: 50m DB cross body carry (switch arms @ 25m) :30 side planks/side + For time: 100 double-unders 50m walking lunges 75 double-unders 50m farmer’s walk, heavy! 50 double-unders 50m bear crawl 25 double-unders

Tuesday May 7th, 2016 A. Deadlift, build to a max + 5 rounds for time: 16 DB hang snatches (8R/8L) 12 hand-release push-ups 8/5 assault bike cals + Banded hip extension, 2:00/side

Thursday May 19th, 2016 OPEN GYM 3:30pm – 7:00pm *Group mobility work @ 4:00pm **Skill work @ 5:00pm Today’s focus– Kipping pull-ups and CTB pull-ups ***Barbell Club @ 5:30pm A. Build to a tough complex of Snatch Deadlift + Snatch + 3 sets of: YTWs Chinese Planks

***ATTENTION LADIES*** Carolina Crossfit will be hosting a FREE self defense class put on by the Richland County Sheriff Dept. When: Sat May 28 Time: 12p-4p Where: 1825 Laurel St (Carolina CrossFit) Who: Ladies only. Female teenagers 16+ w/ adult present What to expect: bring water/snack and wear gym clothing/sneakers To sign up or questions- Contact: Inv A. Taylor 803 521 2475 *This class is open to all ladies not just members of CCF so bring a friend or family member!!

Shannon D. repping us on her first day on the job at @crossfit HQ!! Good luck @shandeloach

Friday April 29th, 2016 *** This Saturday we will be holding our lifting competition, The Famously Strong Lift Off, which will start at 10am. Therefore our group classes will be moved to 8am and 9am. Sorry for any inconvenience, we would love to have all of you come out and support the lifters!! A. RDL, build to a tough set of 6 @ 21X1 B1. Bent over barbell row, 4 x 6 @ 21X0; :60 rest B2. Double KB front rack hold, 4 x :30; :60 rest + 6 sets beginning one every :90: 100m run 7 deadlifts 185/125 + Hamstring mobility work of choice Kids Class @ 4pm Skill: Box Jumps WOD: Amrap in 10 minutes 4 box jumps 6 Kettlebell swings 12 sit ups

A. Front squat, build quickly to a moderate/fast double B. Push press, build quickly to a moderate/fast double + “Fran” 21-15-9 for time: Thrusters, 95/65 Pull-ups + 3:00 of seated straddle stretch **Barbell Club @ 11:00am A. Build to a heavy Clean and Jerk Double B. 3 sets not for time of: Reverse hypers x 10-15 KB Arm Bars x 6

Friday March 25th, 2016 A. Power snatch, build to a moderate/fast set of 3 + 3 sets: 12 russian kettlebell swings 12 goblet squats 12 burpees 2:00 rest + For time: 500m row 2:30 rest 400m row 2:00 rest 300m row :90 rest 200m row :60 rest 100m row + 5:00-10:00 16.5 movement prep, coach’s choice

Post nutrition talk weekly grocery trip, filled with high quality meats and veggies! Have questions about nutrition? Come talk to one of our coaches and get your diet back on track! @peanutb_rad @linrock925

Monday March 7th, 2016 A. Squat snatch, 10:00 to build to a tough set of 3 (dropping the bar between each rep) + 5:00-10:00 of dip technique practice (support holds, negatives, strict, kipping; bar or rings) + For time: 800m run Then 15-12-9 Overhead squat, 95/65 Toes-to-bar Ring dips or bar dips or hand release push-ups

Wednesday February 17th, 2016 A. Overhead squat, snatch balance or squat snatch, build to a tough set of 2 in 10:00 B. Weighted pull-up or negatives, 4 x 5-6, 21X0; 2:00 rest + 5:00 AMRAP: 10 thrusters, 95/65 10 toes-to-bar 3:00 rest 5:00 AMRAP: 10 thrusters, 95/65 10 toes-to-bar