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Carolina CrossFit shared an image on Facebook

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

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

Carolina CrossFit shared an image on Facebook

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

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

Carolina CrossFit shared an image on Facebook

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

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Wednesday October 12th, 2016 A. Weighted supinated pull-ups (chest-to-bar if possible), 5 x 4; 2:00 rest + Muscle-up warm-up/practice + 6 sets: 3 muscle-ups* 20 double-unders 200m run :90 rest *Sub 6 CTB, 8 pull-ups or 10 ring rows”

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Saturday October 1st, 2016 A. Front squat, build to a tough double + For time w/a partner*: 200 wall balls 150 row calories 100 bike calories 50 burpee box jumps, 24/20 *Split all reps as desired. Must go in order.

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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

Carolina CrossFit posted on Facebook

Friday August 26, 2016 A. Snatch pulls, 4 x 3 at tough weights but perfect reps B. Hang squat snatch + squat snatch, build to a tough set + For time: 15 power snatches, 95/65 15 box jumps 10 power snatches, 95/65 15 box jumps 5 power snatches, 95/65 15 box jumps

Carolina CrossFit shared an image on Facebook

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.

Carolina CrossFit shared an image on Facebook

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

Carolina CrossFit shared an image on Facebook

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

Carolina CrossFit shared an image on Facebook

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

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

Carolina CrossFit shared an image on Facebook

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

Carolina CrossFit shared an image on Facebook

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

Carolina CrossFit shared an image on Facebook

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

Carolina CrossFit shared an image on Facebook

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

Carolina CrossFit shared an image on Facebook

***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!!

Carolina CrossFit shared an image on Facebook

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

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General Information

NameCarolina CrossFit
OwnerPaul Beckwith
Websitecarolinacrossfit.com
Phone(803) 479-6966
Emailpaul@carolinacrossfit.com
Address1804 Blanding St.
Columbia, SC 29201

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CrossFit East Cobb shared an image on Facebook

Partner WOD for Saturday!

CrossFit North Fulton posted an article
Riya Agarwal posted on Tabata Times
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No Excuses CrossFit posted an article
vishal111231 posted on CrossFit East Village
There is absolutely no guilt in looking for the guidance of a mental health expert. Folks who go to a specialized psychiatrist for rehabilitation are not mad or weak. They are sick and need an expert to assist them to get well yet again. There is still too much disgrace fixed with mental sickness and unfortunately this brings about millions of folks all over the world being too concerned or uncomfortable to reach out and get the guidance and support they need and so richly ought to get.http://www.bestpsychiatristindelhi.com/
ps5827833 shared a link on CrossFit 209 Sport
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CrossFit Rx posted an article
CrossFit Woodbridge shared a link on Facebook

Today: Invisible Fran”21-15-9 of squats and push ups for time Run 1 mile for time http://crossfitwoodbridge.com/2016/12/09/sat-dec-10th/

CrossFit Woodbridge shared a link on Facebook

Today: Teams of 4 20min AMRAP One person at each station rotate when station ahead clears A. 10 DB man makers B. 25 wall ball shots (20,14) C. 400m run D. 25 Plate ground to overhead (45, 25) At 20:00 5min AMRAP Row for calories http://crossfitwoodbridge.com/2016/12/09/saturday-dec-10th/

CrossFit Woodbridge posted an article
CrossFit Woodbridge posted an article
CrossFit Midtown shared an image on Facebook

Bring-A-Friend Day WOD for Sunday 12/11!! Group Classes 9,10am Strength Training/Open Gym 11am Yoga 12:15pm “Turtle Power” Partner WOD: Teams of 2 5 Minute AMRAP 20-15-10-5 Cal Row Power Slams (20/15) Pullups** Rest 2 minutes and repeat for 4 Rounds. **Scale Pullups to Kipping Single Pullups 2:1 (20-15-10-5 reps/set), Barbell Assisted Pullups (BBAP) 1:1, or Ring Rows 1:1. 1 partner working at a time. All reps and distances are team totals. Partners may partition the reps and rounds anyway and must tag to exchange who is working. Continue the each AMRAP where you left off. Total workout is 26 minutes. Score total rounds and reps. Ex: 3+110 Rx This will be an all-levels beginner friendly partner WOD! CFM Members email us to reserve a spot in a class with friends, co-workers, or family (include their full name and email address). Cowabunga!!

Carolina CrossFit shared an image on Facebook

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

The CrossFit Cube shared an image on Facebook

#Repost @oriden757 ・・・ Everything is theoretically impossible, until it is done. Impossible only means that you haven’t found the solution yet. #unstoppable #diefirstthenquit #trainwithapurpose #tuffwraps #cadiramd #operationenduringwarrior #militarymusclefoundation

CrossFit HD shared an image on Facebook

It's #friday get your #squad together! #youlookbetterinHD #CrossFit #fitness #gpp #atlanta #weightlifting #WOD

CrossFit North Atlanta shared an image on Facebook

****CHANGE OF LOCATION**** The CFNA Holiday party will now be at the Harkey's 2070 Brookview Dr NW, Atlanta, GA 30318 Their home is about 2 miles from the gym and is the same place where we held the anniversary party a few months back. Same time, just a new location. See y'all Saturday night!

CrossFit Decatur posted on Facebook

THE GYM WILL BE CLOSED THIS WEEKEND NO CLASSES SATURDAY 12.10.2016 & NO OPEN GYM SUNDAY 12.11.2016 **TO ALLOW FOR SOME INTERIOR BUILDING REPAIR WORK. USE THIS TIME TO CHRISTMAS SHOP, FOOD PREP, AND REST UP FOR NEXT WEEK’S WODS!!!

Brickhouse CrossFit posted an article
CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #3: 9-7-5 of Synchro Shoulder-to-Overhead (75#/45#) Synchro Front Rack Lunges (75#/45#)* *Lunges are counted as 1-1, 2-2, 3-3, etc. Details for this workout will be explained in more detail prior to the WOD start time. [ 37 more words ] http://crossfitrosslyn.com/holiday-throwdown-wod-3-announcement/

CrossFit Rosslyn posted an article
Brickhouse CrossFit shared an image on Facebook

It's cold and flu season. Take extra precaution while at the gym. Wash your hands pre and post workout and wipe down your equipment with a germicidal cloth. #stayhealthy #brickhouseathlete #dontbenasty

CrossFit Rosslyn shared an image on Facebook

Gold, Silver and Bronze medals for the top three groups of Holiday Throwdown tomorrow!

No Excuses CrossFit shared an image on Facebook

Birthday Bash VIII is on Saturday! There will be no class times. http://ow.ly/6DRl306MNJw

CrossFit Intense shared an image on Facebook

Christmas came early at LPC as we acquired a Bulldog Floor Scrubber which means that it is now easier than ever for us to maintain healthy, sanitary mats for our members to workout on, with eco-friendly cleaning solutions. Thanks Santa! #layneperformance #hardertokill #crossfitintense #bulldogscrubber #fairmontwv

CrossFit Intense shared an image on Facebook

We are @crossfitdurable for the USPA Durable Holiday Classic. 42 lifters weighed in this morning and this sold out meet is sure to see some great PRs and State as well as American records being squashed tomorrow! #uspaeast #uspapower #powerlifting

CrossFit On the Square shared an image on Facebook

We have lots of fun stuff going on this week! -Happy Birthday to our 6am coach Trent! -Tomorrow evening at 7 its going down. The MVMNT Winter Social is finally here!! Dress to impress and bring some appetizers to share!

Carolina CrossFit shared an image on Facebook

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

CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #2: 4 Rounds for Time of 250 Meter Row 25 Wall Balls (20# to 10’/14# to 9′) Split up the work however you like! Stay tuned for the third throwdown WOD post @ 2pm today! http://crossfitrosslyn.com/holiday-throwdown-wod-2-announcement/

CrossFit Rosslyn posted an article
Ballston CrossFit shared an image on Facebook

Congratulations to: - Kelly Wagner​ for making it on the Leader board for Nancy -Jace Howanitz​ for PR'ing her Fran time and getting on the Leader board - And to Coach Claire Reynolds​ for PR'ing her Fran time AFTER doing Heavy Fran. Ya'll are rock stars!!!!!

No Excuses CrossFit shared an image on Facebook

Happy Birthday Jay!

No Excuses CrossFit shared an image on Facebook

Our 30-day Challenge is designed for first-time CrossFitters. http://ow.ly/8m4x306S8nu

CrossFit Reston shared an image on Facebook

Happy Birthday Kevin!!! Lucky for you there are burpees in the workout today. Come and get it!!!!

CrossFit S3 posted on Facebook

S3 Conditioning Friday: A) 200MX10; Rest 1 Minute Between Each Run -Rest 3 Minutes Between A+B- B) 10 Rounds: 1 Rope Climb (5 Ring Rows) 5 Thrusters (65/45)(45/35) 10 KBS (2.0/1.5)(1.5/1.0)

CrossFit RVA shared a link on Facebook

RVA Move Update

CrossFit Prime shared an image on Facebook

Sometimes you need to write yourself little notes on your board to get you through your wod.... and sometimes others like to add to it... #crossfit #crossfitprime #feelgood #eatwell #feedtheneed #itsfriyay #tgif

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CrossFit King of Prussia shared an image on Facebook

Muscle ups, Bar Muscle Ups, and Turkish Get-ups...it was a GREAT night!

CrossFit King of Prussia posted an article
CrossFit Wake Forest shared an image on Facebook

12/09/2016 WOD: Overhead Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. Then: Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu https://crossfitoldtown.com/friday-70/

Ballston CrossFit shared an image on Facebook

Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Friday, December 9, 2016 Clean & Jerk 65% x 2+1 70% x 2+1 75% x 2+1 80% x 2 85% x1x3 CROSSFIT OPEN 16.4 RX'ed 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball, 10ft target F 155 lb. / 14-lb. ball, 9ft target Scaled: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

CrossFit Rosslyn shared an image on Facebook

CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #1: 10 Minute AMRAP of 5 Deadlifts (95#/65#) 10 Box Jumps (24#/20#) 15 AbMat Sit-ups Partner A does one full round while Partner B holds their deadlift bar in the finish position. Switch for each round for the full 10-minute duration. Stay tuned tomorrow for two more WOD releases! http://crossfitrosslyn.com/holiday-throwdown-wod-1-announcement/

CrossFit Rosslyn shared a link on Facebook

WOD For Time 21 Push-ups 42 Air Squats 15 Push-ups 30 Air Squats 9 Push-ups 18 Air Squats http://crossfitrosslyn.com/friday-12916-2/

CrossFit Rosslyn posted an article
CrossFit Rosslyn posted an article
CrossFit Chesapeake shared an image on Facebook

Love the tanks for this years @girlsgonerx! Deadline to get this awesome tank for FREE with registration is 12/21! Get registered! http://girlsgonerx.com/events-list/chesapeake2017 #girlsgonerx #workoutforacause #competeforacure #crossfit #crossfitcommunity #crossfitchesapeake #cfc #cfcfamily #wearpink #cancersucks #fitspo #fitness #fitfriends #fitfamily #charlottefoerschlerphotography #bigredexpress #paleotogo #rxproshop #therapyasrx

Compound CrossFit posted an article
CrossFit Old Town shared an image on Facebook