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Thursday, April 10th- CCF is always striving to offer our Members MORE than just a “gym membership”. Just a reminder of some offers you may not be aware of: - beyond the whiteboard Ever wonder how to keep track of your workouts, times, weights? What about when you’re asked to do 80% of a max? CCF offers ALL Members a FREE account with Beyond the Whiteboard. You can track your WOD’s, diet, sleep, weight, and so much more from your computer, or mobile device through the BTWB app! Each days WOD is loaded into the system so all you have to do is just enter your time/reps. To sign up, go to www.beyondthewhiteboard.com. YOU WILL NOT NEED TO ENTER ANY CC INFORMATION! If you’re having issues signing up, contact Coach Josh here: josh@carolinacrossfit.com - HYLETE Carolina CrossFit is “Powered by HYLETE”, and as a part of being “powered by HYLETE”, everyone is invited to receive 20% off for LIFE at HYLETE.com. Go to http://hylete.com/poweredbyhyleteathlete to activate your 20% off account. Use promo code “CarolinaCF25″ for an additional 25% off your first order, totaling 40% off your first purchase! If having issues getting your account set up, contact Coach Josh here: josh@carolinacrossfit.com - Barbell Club & Intro to Olympic Lifting Want to learn the Olympic Lifts? Ready to transition from Fitness to Balance? Looking to focus on your lifts on a regular basis? For info, and to sign up, contact Coach Joe here: joe.s@carolinacrossfit.com http://barbellsandbabies.blogspot.com/ - MiBek Farms CCF has partnered with Kelsey W. of Mibek Farms to provide our Members with grass fed, grass finished, free ranged beef; raised right down the road in Barnwell, SC. Kelsey will now be here EVERY Monday, alternating between the afternoon and morning classes. For more information on Mibek, check out their website here: www.mibekfarms.com - Exclusive Coaching Your private programming experience will be tailored to your specific needs, and will include: ~Mobility exercises to improve and restore joint range of motion ~Skill-based warm-up to prepare for specific movement patterning ~Strength and conditioning exercises chosen to specifically achieve your goal ~Post-workout recovery techniques ~Health, wellness, and lifestyle support Private programming is recommended if you have been sedentary for a long period of time, are training for a specific sport or event, have significant health limitations, or just prefer the additional attention and accountability. Exclusive programming can be done online or at Carolina CrossFit. For additional EC information, contact Coach Joey here: joey@carolinacrossfit.com - Palmetto Sports Massage CCF has an onsite Sports Massage Therapist in Shaun Phillips. When he’s not at CCF, you can catch him on the sideline of the USC Football games and various other Gamecock Athletics programs. For more information, or to set up an appointment, contact Shaun here: palmettosportsmassage@gmail.com www.palmettosportsmassage.com - Vaughn Physical Therapy, LLC CCF also has an onsite Physical Therapist. Dr. Brandon Vaughn, DPT, Cert. SMT, Cert. DN American Physical Association Member For more information, or to set up an appointment, contact Brandon here: brandon@vaughnpt.com www.vaughnpt.com ___________________ Open Gym 10am-6pm Optional WOD- Fitness & Balance: Z1 (easy pace- non stop) 1 min AD 1 min row 1 min bear crawl 1 min jump rope singles 1 min FLR 1 min run x 5

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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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It's Thursday, ladies!

CrossFit Pittsburgh posted on Facebook

I just wanted to say a special thanks to everyone for yesterday's Hero WOD. Thank you for remembering my Brothers. Special thanks to everyone at the 5:30pm.

CrossFit Iron City shared a link on Facebook

Thursday 10/16/14 http://wp.me/p2Jf7S-18Q

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Now that's teamwork right there!

CrossFit Focus shared a link on Facebook

Only as high as I reach can I grow; Only as far as I seek can I go; Only as deep as I look can I see; Only as much as I dream can I be.

Salvador published the post To cheat or not to cheat? The "misscounting disorder" on Tabata Times
You hear the signal "3-2-1...go!", the adrenaline starts pumping, you are fully beast-mode. You...
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http://crossfitshadyside.blogspot.com/2014/10/thursday-101614.html

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Members of the OCCF Rowing Team are at the box RIGHT NOW getting those last meters in before the Concept2 Fall Challenge ends. Nice work y'all!

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paleobutter published the post Sicilian Stuffed Peppers on Nutrition WOD
[yumprint-recipe id='124']
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Emily is putting in work with sand bag thrusters! #getit #workout #workhard #cfinvoke #cfiathlete #cfibootycamp #relentlesslife #crossfit #strong #barbellbabes #fitness #fitlife

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LV III – 10.16.14 Competition Programming Swim Intervals 50 meters x 15, Rest is :30 - :60 between each Inflammation Maintenance Mobility Weakness Work - spend 20:00 improving range of motion "Optional" - Performance Upper Body Strength Programming

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The community keeps you coming back! Check out our community at our FREE intro class this Saturday at 10:50 am!! Tag a friend who wants to try crossfit. #CrossfitRTP #Crossfit #DurhamNC #Community #TeamPlayer

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Thursday's WOD http://www.crossfitgastonia.com/w-o-d

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http://if-fit.com/workout-of-the-day-october-16th-2014/

CrossFit Harrisburg posted on Facebook

Barbell for boobs. Sunday, October 19 at 3:00pm Deload week, will max next week. Thurs Squat Clean and Jerk (5x5 @ 60%) Touch and go Speed and technique stay light Metcon (AMRAP - Reps) 12 min Amrap 3-6-9-12… slamball 30/20 box jump 24/20

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Our 6am class took on a 20 minute AMRAP loaded with lots of fun movements today! 14 Oct 2014 WEDNESDAY 10.15.14 W.O.D. WEDNESDAY 10.15.14 W.O.D. Explosive Strength Skill: Seated Box Jumps (Max Height) ** Sit on box at knee height WOD: 20min AMRAP 50 Wallballs (20,14) 50 Dubs (x3) 40 Box Jumps (24,20) 40 T2B 30 C2B 30 Burpees 20 Power Cleans (135,95) 20 Push Jerks (135,95) 10 Snatches (135,95) 10 MUs

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Woohoo! These dumbbells now have clearly labelled homes and are also much easier to find to use. By our powers combined we can keep these organized! Jordan, Meg, and Perrin are the heroes responsible for this little project! #captainplanet

CrossFit Wake Forest posted on Facebook

10/16/2014 WOD: A single set of Strict Pull-ups for max reps. Then: Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups

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Come watch the area's best compete at Team SuperFit this Saturday at CrossFit King of Prussia!http://www.superfitgames.com/1481/team-superfit-philadelphia-competition-information/

CrossFit 77 posted on Facebook

***Attention: Vida and Michael Cox, the 5pm crew misses you and demands you show your face!*** For every class that you miss from this post till the end of the year, the 5pm class will do 1 extra burpee. This starts tomorrow.

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"@khalward: @CrossFit_77 I made a sweat devil!

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The 4 pm class hitting it hard in today's Triple-Girl Monster Mash.

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Who's in your gym posse? At #CFW, everyone is! #crossfitfamily #teamwork #fitness #homies #trainhard #havefun #accountability #supportsystem

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CrossFit Main Line and R5s Master and Scaled teams finish up the CrossFit Team Series with top rankings! Masters: 11th in the WORLD Scaled: 6th in the Mid Atlantic

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Happy Humpday! Noon class working on 10 x 30/30 row sprints.

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We supplement our eating typically because we are nutrient deprived. What about preventative supplementation? We know protein is the building block of life and in effect should get that intake of protein post wod but here's something to consider: http://www.sfh.com/blog/1/post/164

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Comet's enjoying #doublebarley #gourdrocker for her birthday! #kegishere #feelthelove #bringafrienddays

tamarascull published the post Why "Strong is the New Skinny" is Here to Stay on
I don't remember when I first heard the phrase "Strong is the New Skinny," but I remember vividly...
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Bostic and his son giving directions to the gun show!

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Rainy morning didn't stop the 9:15am crew from getting up and pushing through the longest day of the week! Great job everyone!

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Have you ever tried to learn kipping HSPU's and gotten frustrated that you can't quite get them? Here's a new blog post by Coach Brenden about kipping HSPU progressions that will help you learn them!

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Don't forget! Dr.Katzen will be at the box tomorrow from 6:30pm - 8:00pm, so get those appointments before they're gone! (610) 664-8330

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Check out the recipe here! http://goo.gl/Muijpx