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Dave Hale of Velocity Distance Project Multisport Company did the Disney Marathon Dopey Challenge and we are super proud of him! He started on Thursday with a snail pace of 9:30 min mile for the 5K. Weather was 30 degrees with high winds. On Friday he participated in the 10K, Saturday he completed a Half-Marathon and then today he ran the a FULL Marathon. Talk about dedication and having the mental fortitude to compete for 4 days as the volume increased….Dave is a SUPERSTAR…We are thankful to have him apart of the CCF Team! #community #run #lotsofrunning #marathon #Disney

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Come try something new and challenge yourself in new ways or in your specialty are. Come be apart of a team atmosphere! Free admission for spectators!

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“Remember not the former things, nor consider the things of old. Behold, I am doing a new things: now it springs forth, do you not perceive it?” Isaiah 43:18-19 This is such a sweet reminder that we can have a fresh start at anytime. How often do we hold on to the past and beat ourselves up over past failures, or the goals we did not meet? There comes a time when we have to realize God is doing something new with us even if we can’t see it. He can make a path for us in a a time we feel that just started, or a wasted opportunity. The Lord showed me through these verses that I was dwelling on past events, on times I was wronged, times I have wronged others and even times I would relive the emotions and in some cases get angry, depressed, __Fill in the blank here___. No matter if I had forgiven others or asked forgiveness, I was causing myself to be stuck in those sins. It probably isn’t wise for me to allow myself to stay in this phase of life. Truth is if I am allowing myself to dwell in the past, then that is where my attention and focus is. If I am focused there, then I couldn’t see that my attention should be on the LORD and what he could or was doing. He wants to do new things in our lives and bring us to places that draws us closer to him. He wants to make us whole again by healing our emotions, spiritually, and even physically. How do I do this—-we let go of the past, we focus on the Lord and we wait and watch the amazing things he can do for you and I. A great reminder humans will fail us, we will fail them, we will fail God, but he never fails us! Grace, Amazing Grace! Praying for God to do amazing things in your life this year in 2015!

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“But he said to me, ‘My grace is sufficient for you, for my power is made perfect in weakness.’ Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me … For when I am weak, then I am strong.” 2 Corinthians 12:9,10b (NIV) I read a blog the other day that talked about how “Our Self-esteem” driven culture says, “You can do anything you want!” But the truth is, we can’t do everything, or at least I know I can’t. It also talked about you can do it all yourself and you don’t need anyone else no matter if you’re good at it or not. Today’s society says do what you want, get what you want and you deserve what you want. As I read the blog, I couldn’t help agree with what the author was stating and I related it to my journey as a CrossFitter and a Coach/box owner. There are many things I have learned as I have participated in the Sport of Fitness- CrossFit. The truth is, I have been able to improve myself mentally and physically, but the truth is, I am never going to be anything than an average CrossFitter and nothing more, no matter how much I practiced or the time I put into it. The truth is that I am limited in my abilities and how far my journey would ever go when it comes to being an athlete in the CrossFit world. Have you seen me? An ex-lineman is not the “average” CrossFitter at Regionals or the CrossFit games. It doesn’t even have to be with CrossFit, it could be my singing abilities (which you have seen on videos) that will only go so far. Let’s be truthful here, along my journey, I would have family and friends that would encourage me in these areas and want to help me feel good about the process, but in reality I am no where near where I should be or could be. To be honest it isn’t a gift that God has given me and it would be crazy for me to take a leap of faith based on my own desires and not based on the gifts he’s blessed me with. During my journey as Coach/affiliate owner, I have realized I have been challenged to do things I am really not good at and it has been a difficult process professionally. To be honest I have worked hard, struggled greatly and failed more times than I can count. There have been days I have felt like a failure and wanted to quit, days where I questioned what people stated I could do and times where I realized I couldn’t go any further without some help. Basically I realized this opportunity was going to be a process in which I grow and clearly had to rely on the LORD. As well as his plan for me. My ability to train people is a gift that he’s given me and I had to be thankful for the gift no matter how many obstacles or risk come up with during the journey. With this gift however, is the truth and sometimes I want to avoid or quit things that are naturally difficult and sometimes I want to avoid items that come along with being an coach/owner. Every time obstacles come up, God has faithfully opened another door of opportunity, surrounded me with the right people to help me develop, or encourage me in the most uplifting way. Even with all that, I am learning to realize I am not that great or really great at anything without God himself. I have also learned that without perseverance, I cannot change, or grow in who I am as the man God calls me to be. With that being stated, I am also learning that I can not accomplish everything I want too without the help of others, I am not a one man show who can do it all by myself. I am so grateful for those who have taught me things and the seasons to those who have contributed to my growth as a person, coach and box owner. So what am I telling you? Even with all the above, I am stating we need to find joy in the things that are beyond ourselves, to find joy in the midst of difficult and easy situations. For us to realize that through those times of failures and struggles that we often find out that God is good enough to do what we can’t do ourselves. During these times is where we learn that we can’t trust our own abilities or desires, but we can learn to rely on Christ himself and trust his plan fully. My prayer for you today is to rejoice in those times of struggles and difficulties. For you to be able to give God the Glory during the times he has done things you knew were beyond anything you could do and praise his name for all things great or small. If you can find the small items to be joyful for, it can change your whole perspective with what God is doing in your life.

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WOD for Friday, December 12th. Ugly Sweater Party tonight at 6:30! Bring a side and BYOB. We are looking forward to having some fun! #WOD #Crossfit #uglysweaters #party

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General Information

NameCarolina CrossFit
OwnerPaul Beckwith
Phone(803) 479-6966
Address1804 Blanding St.
Columbia, SC 29201

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Fearless Athletics CrossFit South Philly shared a link on Facebook

Day 29/365: Use Your TV to Time Your Pain: Hips and lower leg

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Fully stocked - Come check it out! #alltheprotein

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Focus Fans! Don't forget tomorrow is Bring a Buddy to the Box Day. Bring your friends to the 5 p.m. and 7 p.m. group class to experience first-hand what a CrossFit workout is like. This goes for the 6 p.m. Ladies Night as well, ladies.

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On the Podium: Balazs Kocsis "When you think about quitting, think about why you started."

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Interested in starting CrossFit? Join us for our next Fundamentals session on Tuesday, February 3rd. Our Fundamentals class meets 3 times a week for a month. During each class session you will learn all of the foundational movements and lifts we perform along with getting a great work out! Contact us for more info or to sign up!

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Attention Fearless members! We are pleased to announce that starting next week, February 4th, we will be piloting a co-op with Bella Vista Chiropractic. Dr. Scott Sacco will be at our South Philly location every other Wednesday from 7-9 pm performing chiropractic adjustments. As a Fearless member, you’ll receive a 20% discount! Why should you get an adjustment? Are you interested in increased performance, accelerated recovery, building strength and flexibility, improving balance and endurance, and reducing/relieving pain? Then you should consider an initial appointment! Appointments will last 15 minutes and can be booked via Zenplanner, with payment on-site at time of appointment. Walk-ins will be accommodated where possible. Sign up now! Meet the Doctor here:

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Thursday 1/29/15

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Thursday 1.29.15 Warm up 10 min rope or handstand work EMOM 8 Min 3-5 Reps Deficit HSPU (hspu/strict/scaled/wall walks) WOD: 2 Rds : 90 sec at each station; 30 sec to get to next station Tires Rower Ropes Stones Burpee Pull ups Rest 2 min before starting round 2

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CrossFit King of Prussia shared a link on Facebook Come try Crossfit at CrossFit King of Prussia in 2015!!

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Box Brief 1.28.15 - Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders???!?!? Click the link below

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Review: Nicole Capurso's Flex Dieting Seminar at CFW Last week we hosted Nicole Cupurso and her Flex Diet seminar. I was very impressed. Nicole is not only a top weightlifter and CrossFitter (Team The Outlaw Way / Competitive Edge Performance), she speaks well and articulates the important parts of the Flex Diet and how to use it to reach your goals. First off... allow me to address the donuts. If you don't know, Nicole and many of her Flex Diet friends make jokes about eating donuts. They are NOT saying you should eat donuts, or other junk food, daily. Instead that it is ok to have one every now and then. The Flex Diet gives you a threshold... a specific number of grams of carbs to fit your donut into and therefore keeping the donut from derailing your goals. Most of you know I promote eating clean food... "Paleo" foods, if you will. I have tried to explain for years that the eating "Paleo" does not mean eating low carb or even that you should be. Granted some of the Paleo Purveyors did push a low carb version... that's dumb. Rather, you should eat the carbs, protein, and fat you need to accomplish your goals. No more and no less. I ate Paleo while training for an Iron Distance triathlon last year... I weighed ~225lbs so I sometimes ate 500+ grams of "paleo" carbs (fruit, potatoes, rice) to fuel each training day. Understand the difference between counting your macro nutrient intake and eating healthy are not always the same thing. For you Paleo freaks... you know, you guys and gals who eat a SUPER STRICT, 100% EVOLUTIONARY, CAVEMAN, PRIMAL HUNTER diet 80% of the time... what Nicole teaches is pretty much what you are already doing, only it quantifies it and keeps you from having to lie to yourself about being such a healthy hunter gatherer. Moving on... the Flex Diet is a pretty simple way to figure out how much you should eat per day. The equation uses a multiple to adjust for your specific goal fat loss, performance, weight gain, etc.). I prefer the Flex Diet approach over The Zone to lining out the number of grams of protein, carbs, and fats to the Zone. It is a more practical and less confusing approach that I think more people can apply and stick to. Ultimately, sticking to a diet is most important part to your success with it. If losing weight (fat) is your goal, I highly recommend it. Most people I work with have no idea how many calories they eat each day, much less how many grams of protein, carbs, and fat. It blows my mind how many adults actually eat like year old children... they literally have no idea that they reason they are fat and unhealthy is they have Poptarts for breakfast, nachos for lunch, and pizza for dinner. When they add it up and find out they typically eat less than 50 grams of protein and more than 300 grams of carbs each day, it is an eye opener. The Flex Diet will force you to learn to plan your meals and give you clearly defined numbers of each macro you can consume each day. Some coaches and nutrition "experts" scoff at the Flex. They forget that the average person, just starting to diet, cannot gauge their food intake like we do. For a beginner, weighing, measuring, and counting is a great way to get educated on eating and dieting. I don't care which method a person uses to diet if it works. The bottom line... Nicole presents the info in a clear and concise manner. I highly recommend you attend when she is in your area. If you want to know more about implementing the Flex Diet now, hit me up. Or contact Nicole... she does online coaching at a great rates.

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Two of our athletes just got done traveling the world AND CrossFitting through it - check out how their trip went here! #strengthanywhere

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CFCCers! We are hosting a #BRINGAFRIEND session THIS Saturday at 11am. Do you have a friend who has been asking about trying out #CrossFit? Bring them out! Email to get them signed up ahead of time and to save them a spot. This is a FREE class for friends of members!

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Clean Eatz, Wilmington's favorite healthy place to eat is two years old today! Swing by and get a great meal made from the best ingredients and congratulate Don and Evonne! 203 Racine Drive

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#basementofdreams #happypeople #bestmembers

jodilynn published the post First Date Jitters on
By Jodi Lynn Jordan CrossFit Algiers Few things make me more nervous than visiting a new box...
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The morning crew was putting up some serious weight today, but their form was SOLID. So proud of our Athletes. Stick with the basics and revisit them often. You will always succeed!

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Row, row, row! CFR5's athletes hit the rowing hard this morning in our METCON: “Bombo Genesis” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap

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Great Community!

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Editor's Note: This article was originally published to the Beyond the Whiteboard blog on 28...
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Wednesday 1/28/15 1. Snatch Complex Power Snatch + Squat Snatch – work up to a heavy set 2. For Time: 30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups or 6 pull ups + 6 dips.

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Started at the bottom! #footwork #strength #progress #ropeclimbs #crossfit #cfinvoke #cfiathlete #cfibootcamp #training #fitness #getfit

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@raleighrawjuice put in serious work today! #burpees #cfinvoke #cfibootcamp #fitness #cfiathlete #crossfit #thrusters #stayfit #healthyliving #change

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Lots and lots of pr's today. Keep it up! Hard work does pay off.

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Beginners Class was a blast to coach tonight always! We had all different levels and a bunch of new faces in the mix. Energy through the roof - keep it up everyone. Brutal but Fun. Deadlifts / Sprint team workout. Also welcome to Rob who joined today, glad to have you on our team!

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Wednesday's WOD

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You guys all rocked tonight! Way to push yourselves. I had a blast coaching you. See you on Tuesday! - Julie :)

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Wednesday Squat Clean and Jerk (1 rep max) 20 mins Metcon (AMRAP - Rounds and Reps) 12 min Amrap 10 Shoulder press 95/75 20 front rack alt lunges 95/75

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It is that time of year again. The comfort zone is just a place where dormant stale people live. Last year I personally witnessed more than a dozen PR's by doing nothing less than putting themselves out there and pushing through their comfort zone. Also this year, something new...a scaled division?? READ UP AND GET SIGNED UP! We will be doing each WOW on Friday (the day after it is released)!