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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

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Friday March 3rd, 2017 12-min. AMRAP 50-ft. weighted lunge 16 T2B / 16 Bar MU* 8 DB cleans *2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc. https://www.youtube.com/watch?v=tMarGTHymeA

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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!

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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.

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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”

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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

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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”

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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”

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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”

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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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