Saturday March 11th, 2017 A. Deadlifts, 4 x 12 touch-and-go, light; begin a set every :90 + 4 rounds for time w/ a partner: 400m run (together) 30 kettlebell swings, 53/35 30 hand release push-ups 30 sit-ups 60 double-unders

Friday Night Lights Pt. 2 is going down Friday at 6:30. Come destroy whatever Dave Castro throws at us with us at Carolina CrossFit. 17.2 is going DOWN! We are grilling out on the grill feel free to bring a side of your choice!

CCF is looking for new coaches to improve the experience we provide our members. We are looking for two full time coaches. Level 1 required. Level 2 preferred. Email resumes to steven@carolinacrossfit.com and reilly@carolinacrossfit.com.

Wednesday February 8th, 2017 “Warm-up 2 rounds: 15 Single jumps 10 Jumping lunges (switching legs in the air) 15 Double-unders or more singles :30 HS hold + 2 rounds: 10 pass throughs 10 scap pull-ups 10 alternating turkish get-ups, light Workout A1. Strict press, 4 x 4-5, 20X1; :90 rest A2. Weighted pull-up, 4 x 2-3, 20X0; :90 rest + For time: 50-40-30-20-10 double-unders 10 DB push press after each round, 50/30 Accessory work 3 rounds of :45 hollow-to-arch rolls, slow and controlled, :45 rest”

CCF is going paint balling! February 18th, at 1pm! There is a sign up sheet at the board! Come have with your coaches outside the gym. #CCF #community

Friday January 27th, 2017 *There will be one class Saturday January 28th morning at 7am due to the Famously Hot Winter Showdown. “Warm-up 2 rounds of 200m jog, :60 hollow rocks, 10 leg swings, 10 air squats 3:00-5:00 of kip swing/T2B practice Empty bar clean warm-up – Coach Led Workout A. Power clean + hang squat clean, build to a tough set + Open workout 12.3 AMRAP in 18:00: 15 box jumps 12 push press,115/75 9 toes-to-bar Cooldown 2:00 bike”

Saturday January 21st, 2017 “Warm-up “”Hot N Ready”” Pizza game Dynamic warm-up – Coach Led 2 rounds of “”Cindy”” at an easy pace Workout For time w/a partner*: 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row + 16 rounds of: 5 pull-ups 10 push-ups 15 squats + 1000m row *Each partner must split the rows into 250m increments and alternate completed rounds, relay style. Cooldown 2:00 easy bike”

Saturday January 14th, 2017 There will be no Barbell Club! “Warm-up Running specific warm-up – Coach Led 3:00 of double-under practice (keep reps to a minimum) Workout In teams of 2 for max calories/reps: 4:00 of double-unders* 3:00 rest 5:00 Assault bike for calories 3:00 rest 6:00 row for calories 3:00 rest 7:00 run alternating every 200m** *Sub singles unders. 2 singles will equal 1 double **One partner runs 100m out and back then switch. Every 50m = 1 rep Cooldown 200m walk Roll our calves”

Fun with friends at @thewodapalooza. #CCF #community

This is community. Fun was had by all last night at the cookout! We had 11 teams of 5 working out simultaneously! Thank you to everyone that came out! Don’t worry we will have another soon! #community #CCF

Saturday January 7th, 2016 “Warm-up 400m run then 10 ring rows, 10 push-ups, 10 air squats 10-20 pass throughs Power snatch technique work w/ PVC/Empty bar- Coach led Workout A. Power snatch, build to a tough set of 4 touch-and-go + 6 rounds for time w/ a partner*: 500m row 20 pull-ups or 30 ring rows 50/36 bike cals 20 burpees *Split 500m row into 250m each and the bike into 25/18 each (doesn’t have to be in a row, e.g., 9/9/9/9 to get your 36). Partners will split the rest evenly. Cooldown 200m walk Roll out”

In December our goal was to improve our 1000m row times! This board is filled with PR times. Congrats to everyone! Like this photo if your PRd. Comment your time! #CCF #community

Our December goal was to improve our 1000m row times. Here is @blaine_clarkson new 1000m row time, his old time was 3:43. Anything is possible when you put in the work. Congrats Blaine. #CCF #community

Running towards Christmas like….Thank you everyone for coming out this morning. Hope you all have a great Christmas! #CCF #community

Saturday December 10th, 2016 Warm-up Partner med ball warm-up Squat mobility/hip opener – Coach’s Choice Dynamic warm-up – Coach’s Choice Workout A. Front squat, build to a tough set of 3 w/ a :03 pause on each rep + 10 rounds for time w/a partner*: 500m row 15 goblet squats, 53/35 *Split all reps as desired Cooldown 2:00 bike @ easy pace

New rowers added to the fleet today to provide our customers the best experience we can! #CCF #community

Friday December 2nd, 2016 Warm-up 3 rounds of :60 bike, 5 reverse lunges/leg, 10 air squats, 10 push-ups Empty bar clean and jerk warm-up – Coach Led Workout A. Hang power clean + push jerk, build to a tough set in 10:00 B1. Alternating DB reverse lunges, 3 x 10/leg; :90 rest B2. Strict pull-ups, 3 x 10; :90 rest (if you can get 10 easily, add weight) + For time: 1000m Cooldown 200m walk

Bar position over-head is very important. Our friend Liseah before and after some help from Coach Megan. #CCF #community

Wednesday November 2nd, 2016 Warm-up Quick foam roll of T-spine 2 rounds of :90 on the bike + one round of today’s AMRAP Overhead specific mobility– Coach’s choice Workout A. Strict press, build to a tough set of 6 @ 11X1; 2:00 rest + 20:00 AMRAP 10 pull-ups or 15 ring rows 15 push-ups 20 sit-ups 25 squats Cooldown 200m walk Roll out pecs, quads and glutes w/ softball