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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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CrossFit Southwest Portland posted on Facebook

Friday: WarmUp Run 600m 1 Lap SpiderMan 3 Rounds (barbell) 6 FrontSquat 6 HPClean 6 Press WarmUp for PowerClean+PushPress **Mobility: couch, bandy ham 1 min each side 5 Sets 6 PowerClean+PushPress TnG 9 TTB AFAP Run 400m Rest :90 Cool Couch Roll $$ 3X20 GHD

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Jake you're an animal! Nice squat and row times bud:)

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CrossFit Southwest Portland posted on Facebook

Nice work 9:00am Warriors!

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You'll be seeing Coach Jonathan Thom around at CrossFit Portland. Here is a Q&A with him and please welcome him to CFPDX!

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Please come in a drop off toilet paper and paper towels for the Henderson house. The domestic violence house in McMinnville. Not only is October breast cancer awareness month it's also domestic violence awareness month !!! Let's show our support!!

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**SCHEDULE CHANGE** Tonight only. Kids Barbell class starts at 5:30. Also, kids halloween party is next Wednesday! All past, present and future kiddos are invited to join the fun!

Seth Oberst DPT CSCS published the post Going Barefoot for Strength Training on Tabata Times
Whether or not you've read my prior piece on the short foot position, this bears repeating: the...
Tracktown CrossFit posted on Facebook

No video. D had a Pr on her Pw/Jerk+Split jerk at 125lb. That's 5lb's more then her best jerk.

Bridgetown CrossFit shared a link on Facebook

No 5pm or 6pm on Halloween http://wp.me/p3iDcO-2VG

Bridgetown CrossFit posted an article
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Tracktown CrossFit shared a link on Facebook

Logan hitting a Behind the neck Pw/Jerk+Split Jerk @ 210lb. His best jerk is 225lbs. Brandon hitting 205lb Pw/jerk+Split Jerk. Brandon's best jerk is 225lb. 5 weeks to GO!!!

Bridgetown CrossFit posted an article
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Week 3 Thursday - We'll post an image of the workout card so you can share it, save it, pin it or just come do it!!!

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adrummonds published the post ABS Banana Chocolate Chip Protein Pancakes! on
Ingredients: 1 Scoop ABS Chocolate Chip Pancakes 1/3 C Egg Whites 1/3 C Unsweetened...
adrummonds published the post ABS Pumpkin Chocolate Protein Cookies! on
Ingredients and Directions: 1 Scoop ABS Vanilla Cake Batter Pancakes 1 Scoop Vanilla...
Vanessa LaFaso Stolarski published the post How to Break Up with Your Box on
So your back squat hasn’t PR’d squat in six months. The box owner is bedroom WOD’ing with his...
McMinnville CrossFit IMUA posted on Facebook

Not sure who put the big trash can outside last night, but please don't do that again. If you must, bring it back in before you leave. It was full of rain water this morning and extremely hard to get the bag out. Also, there are several cats around that can get into it if it's left outside. Do don't mess with it especially if it's raining, or if you do, make sure it's back inside before you leave.

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http://crossfittrain.com/blog/2014/10/22/we-are-ordering-new-dope-ass-hoodies

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Don’t Try At Home http://wp.me/puz1A-5aN

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Thursday 10/23/2014 WOD http://www.telegraphcrossfit.com/thursday-10232014/

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CrossFit Oakland shared a link on Facebook

http://www.crossfitoakland.com/november-slots-available-for-strong-school/

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Thursday is a Recovery Day.

CrossFit A.P.E. shared an image on Facebook

How did you do with you max weight back squat lift today? Were you a little scared? Did you ease off and when doing the final 20 you realized you could've went more? It happens. Just make sure you keep good form. Heels down and core engaged to drive up. The thing is when you do a good squat where your butt goes past parallel, the big boys now have to engage (glutes, hamstrings) to get that weight up! Quads are always working nonetheless but if you are doing a squat above the knee then you will not be engaging much or at all the posterior chain glutes and hamstrings. Posterior chain muscles are so important that make you more powerful and improve your posture (and that means those spinal erector muscles). If you did go pretty hard CONGRATULATIONS!!! You should roll those babies out, get adjusted or have a massage because you deserve it!

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Some BIG time Pr's in Advance weightlifting class tonight. Outstanding job tonight!

Newberg CrossFit Rebuilt shared an image on Facebook

Patricia. Two years of working her butt off. Eating clean. And 55 lbs later her confidence beams out of her. She's strong and beautiful. Inside and out. This fitness stuff is a journey. S process. And this is how you do it!!!

CrossFit the Den posted on Facebook

Press 5-3-2-2-1-1-1-1 Then “Annie” 50-40-30-20-10 Double Unders Situps Then 5-5-5-5-5 Weighted Strict Pullups OR Work on your Muscle Ups

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saulj posted on Facebook

World Series Game 2 Giants vs. KC Royals is on at 5:07. Work out and cheer 'em on! Go Giants!

San Carlos CrossFit shared an image on Facebook

Kids Fitness is a program designed specifically to meet the special neurological, cognitive and motor needs of children. One of the most important aspects of our Kids Fitness classes is that they are FUN! Kids will look forward to coming to class, and will learn that “exercise” is interesting, fun, and worth doing. Our classes are designed to get kids moving properly and under control. They will enhance their coordination and agility, increase flexibility, build strength, power and confidence. All movements are age appropriate and the 45min workouts have been designed specifically by our trainers for children. Age ranges are from 8 -13 year olds. This program is offered on a monthly basis.

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p9

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p8

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Our next Foundations session starts November 3rd! The course will run four weeks on Mondays and Thursdays at 6:30pm for a total of 8 sessions. Foundations is designed to introduce beginning CrossFit athletes to the movements and lifts that we utilize in our normal classes. If you’re looking to get started with CrossFit, this is a tremendous way to start. You will learn the basics, and you will gradually build up to the intensity that we utilize in our daily classes. This will allow for a safe and thorough start to your CrossFit life. In addition, we feel that starting with a group of beginners is less intimidating than jumping in with people who may have been doing CrossFit for years. If you haven't heard of CrossFit, or want to know more about what it is, this article does a tremendous job of describing what you can expect: http://www.nerdfitness.com/blog/2012/03/01/a-beginners-guide-to-crossfit/ Please feel free to email info@crossfitsandpoint.com with any questions or concerns. If you’d like to sign up, you can register and pay at the link below. The cost is $100. https://crossfitsandpoint.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=9736A264-25F5-48A4-BA81-249F2F994347

United Barbell shared a link on Facebook

Less than 3 weeks until the "Fight Gone Bad" United for Youth event goes down at United Barbell! Make sure you register to reserve your space!

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It's time, guys! Sign-ups for November On-Ramp are coming up!! Tuesday, October 28th. 5-6pm. Start NOW.

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Survey Results

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To the man that has the best sound effects, best sayings, best facial hair, and who picked the best day ever to be born on a big happy birthday goes out to the one and only, Tommy Ward. Tommy, I hope you have a great birthday. #Crossfit #Hgx

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[pullquote align="right"]Whatever it is you choose to do, make sure it works, ask why it works, and...
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