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“I grew up skinny, awkward, chipped my tooth and to make matters worse I had a serious bout of acne that left my face looking like the moon. Not exactly the best combo for a gangly teenager in a land where “proper” curves were revered.” – Carla Nunes da Costa, 38th at the 2013 The CrossFit Games http://paleoandoverload.blogspot.com/2013/11/awakening-my-feminine-essence-eh-excuse.html

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“Good movement might take time to learn and master, but eventually it will pay dividends … in all parts of life.”

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Saturday, June 28th- REMINDERS: There will be NO Noon class today as we host the “Summer Bar Slam”! Gym will be CLOSED on Friday, July 4th! Regular gym hours rest of week! __________________ Today, CCF & the Silverback Barbell Club will be hosting the “Summer Bar Slam”! Silverback Barbell Club is hosting a non-sanctioned weightlifting meet THIS Saturday to teach our athletes how a USA Weightlifting event works and help send Coach Joe to Nationals. Yes Joe just qualified for the 2014 Nationals in Salt Lake City! Coach Joe qualified as an 85kg lifter, totaling the minimum requirement at 273 kilos with a 123/270 snatch and a 150/330 clean and jerk! Congratulations Coach Joe! More about the USA Weightlifting 2014 National Championships here: “This three-day championship is USA Weightlifting’s annual premier weightlifting event and is the primary qualifier for teams representing the United States at the World Championships, Pan Am Games and/or Olympic Games (depending on the year).“ http://www.teamusa.org/usa-weightlifting/features/2013/november/26/2014-national-championships If you have not signed up, but would like to compete, walk-ins will be permitted until the Event fills up! Get to CCF by 11am to register with Coach Melissa! __________________ Also, good luck to Asha P., Lucy H., and Katherine T. as they compete at the all female ” Clash of the Amazons” today! Details here: http://crossfitabyss.com/home/clashoftheamazons/ ____________________ Fitness & Balance: Hero WOD “Bradley” “U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Silverback Barbell Club (if not competing in Summer Bar Slam): -Clean practice; work to a heavy single -Presses From the split 6.6.6.6.6.6 (increase load ever 2 sets while alternating foot in front each set) -BS work to a heavy Single

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Sunday, June 15th- From Coach Melissa: “As a wellness coach I help navigate individuals through the overwhelming amount of health information by creating an individualized plan reflecting their goals An Initial session will include a brief health history, current goals, barriers to their goals and identifying steps one can take moving forward. Wellness coaching is designed to help individuals unlock keys to their personal success” More details in the flyer below ____________________ July “Intro to Olympic Lifting” Dates: July 12th 7-9am, register with Coach Joe by July 10th ( joe.s@carolinacrossfit.com ) July 14th, 16th at 5pm- register with Coach Melissa by July 11th ( melissa@carolinacrossfit.com) ____________________ Rest Day

Carolina CrossFit shared a link on Facebook

Little Andrew of Palmetto Sports Massage working on his first pull-up before his first steps.

Carolina CrossFit shared an image on Facebook

Saturday, May 31st- The final week of The CrossFit Games 2014 Regionals is this weekend with Africa, North East, South West, & Northern California. You will be able to stream the domestic Regionals the rest of the weekend here: http://games.crossfit.com ____________________ Out of the 353 total Teams in the South East in the 2014 Open, CCF finished 16th. CCF competed in week 1 at the 2014 South East Regional and ended up 17th overall. It is a great honor to finish in the Top 30 in a region as super competitive as the South East. CCF is only 1 of 3 Teams in all of South Carolina that qualified for Regionals. Out of those 3, only CCF and CrossFit Integrity (Charleston) went to Regionals. CCF was one of 4223 total Teams worldwide. Out of those 4223 Teams, CCF finished 7th in the world in “Athlete Participation”. It has been an incredible year for Carolina CrossFit, and it’s because of you, our Members. Thank you all for the support, and we are already looking forward to the 2015 Open! ____________________ Fitness & Balance: Teams of 2, each does all 50 reps. 50 cal Row 50 burpees 50 Push-ups 50 KBS 50 wall balls 50 BJ 50 Burpees 50 cal row Silverback Barbell Club: -Clean Practice; work to a heavy triple -Clean Grip Deads 3.3.3.3.3 -BS work to a heavy Triple

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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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Molly Eledge published the post Paleo Churro Ice Cream Sandwich on Nutrition WOD
Paleo. Churro. Ice Cream. Sandwich. WAAAH?! Yeah- you read right! And don't let the whole "paleo"...
Kristy Parrish published the post King Kong Apparel: Generation Gym Bags Are Built for a Lifetime on Tabata Times
How many of you have gone through more than two gym bags in the last year? Or three? Or even four?...
Beaverton CrossFit posted an article
CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/7/2/likeagirl #likeagirl

Beaverton CrossFit posted an article
CrossFit 101 shared a link on Facebook

http://crossfit101.com/waiting-exhale/

CrossFit Los Gatos posted an article
Berkeley CrossFit posted an article
mindcoach published the post Confidence and High Intensity Performance on
[pullquote align="right"]Sound familiar? "You want to be confident, since you know this is critical...
Morgan Hill CrossFit shared a link on Facebook

week5 wod4 http://wp.me/p3Bc8L-jj

CrossFitOfFremont posted an article
Berkeley CrossFit posted an article
CrossFit 101 posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Thursday, July 3 SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3×8 2. Ring Supports 3×8 3. Ring Rows 3×10 4. False Grip Hang 2x …

CrossFit Oakland posted on Facebook

Thursday is a Recovery Day!

Telegraph CrossFit shared a link on Facebook

Thursday 7/3/2014 WOD http://www.telegraphcrossfit.com/thursday-732014/

Telegraph CrossFit posted an article
CrossFit Ashland posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - Mobility with Roskopf Guest Mobilizer this evening! This guy knows how to have a good time! View Public Whiteboard: http://bit.ly/1vzh78F Metcon (No Measure) Expect some smashing, rolling, twisting, turning, laughing, crying and overall goodness happening to your crusty tissues!

Max Fitness CrossFit posted on Facebook

7/3/14 Come in, work on a skill! Make up a WOD.

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/whiteboard/

CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/

Beaverton CrossFit posted on Facebook

Mobility Thursday night. July 3rd. 6:30pm - guest/substitute mobilizer! This guy's gonna tear you apart! Have a blast gang! RWR.

CrossFit Sweatshop posted an article
San Carlos CrossFit shared a link on Facebook

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/07/03/kevins-climb-completed/

San Carlos CrossFit shared an image on Facebook

Lots of snatches tomorrow #crossfit #snatch #fit #fitness #exercise #lift #wod #pr #crossfitgirls @mjett74

San Carlos CrossFit shared an image on Facebook

Working on our base. #crossfit #rowing #fit #fitness #wod #lift #exercise @mmaclean01

CrossFit All Terrain posted an article
Concord CrossFit shared an image on Facebook

Welcome some new faces :-) great job tonight Courtney, John and Megan!!!

CrossFit West Santa Cruz shared a link on Facebook

Matt http://wp.me/suz1A-matt

CrossFit West Santa Cruz posted an article
Beaverton CrossFit posted on Facebook

Great work at the track tonight....tough session

CrossFit Potrero Hill posted an article
Beaverton CrossFit shared a link on Facebook

Announcements Fourth of July schedule! Friday - 8:30 AM and 11:30 AM Saturday - 8:15 AM, 9:30 Burn, 12:00 PM Main - CrossFit View Public Whiteboard: http://bit.ly/TQiSCw Main WOD Around the World (No Measure) 5 movements @ 70% 1 min each for 30 min Olympic lifting Clean and Jerk (1 clean + jerk each 90s ; add 10# until fail ) Perform 1 clean + jerk each 90s, add 10# ; until fail...rest 5 min , repeat...try to meet or beat it Men start - 135 Women -95

Telegraph CrossFit shared an image on Facebook

Working on Jerk Balances for warmups and position work in tonight's Weightlifting Class

Westside Bend CrossFit shared an image on Facebook

There is a limited schedule for the 4th of July. We are going to be shut down for the evening classes (4, 5:30 and 6:30). Morning schedule will be the same. Have a great 4th of July!

CrossFit Mill Valley shared an image on Facebook

Worlds colliding to save lives. Juggling for Jude #poweredbymammoth

CrossFit All Terrain posted on Facebook

Unfortunately the game has been canceled tonight everyone

CrossFit West Santa Cruz posted on Facebook

Athletes, remember that the Firecracker Race will be running on July 4th at Harvey West. You'll need to park a couple blocks away and walk or run to the 9am class. :-)

Anonymous shared a link on Facebook

7/3/14 http://wp.me/sWAja-7314

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=735577119822185&id=163071317072771

CrossFit 209 Sport posted on Facebook

What will you be making for your 4th of July BBQ??? Let's hear it!! https://m.facebook.com/story.php?story_fbid=410308475776149&substory_index=0&id=271313329675665

CrossFit 209 Sport shared an image on Facebook

https://m.facebook.com/story.php?story_fbid=284606848385040&id=148284738683919 More info on knee pain!!

CrossFit 101 shared a link on Facebook

Scamper Pics are up!

CrossFit West Santa Cruz shared a link on Facebook

Super short read with great tips.

Anonymous posted an article
saulj shared a link on Facebook

Not saying anything, just saying...

The Shipyard CrossFit shared an image on Facebook

And today, we met Kalsu....

CrossFit All Terrain posted on Facebook

Alright guys just got off the phone with the other softball team and we're gonna wait until 5pm to make a decision on the game. Looks pretty gnarly out there but we'll see what happens! Stay tuned....

San Carlos CrossFit shared an image on Facebook

Back in action #thrusters #crossfit #fit #fitness #exercise #lift #wod

CrossFit Oakdale posted on Facebook

http://www.playbuzz.com/erikw/what-crossfit-exercise-are-you

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Cypher shared an image on Facebook

It's the new planking? AM crew helds it down!

CrossFit Los Gatos shared an image on Facebook

Noon class finishing strong today! Kb's, push jerks and C2b pull ups! Oh ya ;)

CrossFit Train shared a link on Facebook

Please take the time to watch this. We have some BADASS girls in our box and doing things "like a girl" in here is one of the coolest things someone can say to us! Hell yes. I feel so inspired to help build confidence in all young women! Yes we can lift, run and jump like badasses!

CrossFit Envy shared a link on Facebook

Oops, forgot to mention, use the link to sign up and help a brother out :-P.