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Anyone want to take guess at what he’s working? Is he doing some band work for mobility? A journey always start with small steps or big leaps! Come take a leap of faith with us here at CCF. Reminder we have group classes(CrossFit and Olympic Lifting), personal training, personal programming, and nutritional consults.

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Fear is one of the biggest obstacles in the gym! Fear of failing, fear of not being good enough and fear of even trying a new movement. Here are is a great article to help those who are fearful about going upside down in that handstand.

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Even though the Open is over, here are some interesting facts and now we all wait to see who and what teams will move forward for each Region over the next couple of weeks. As well as all those in the Master’s Division as they prepare for qualifiers. Who are your favorites in the South East and who would you like to see take the TITLE at The CrossFit Games this summer in Carson?

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Do any of these look familiar? Yes, our fitness group participates in these three exercises to help build up our core.

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CCF Member Appreciation-Julie D. Give us a little background about yourself. My parents were missionaries, so I grew up overseas (West Africa and Russia). My family and I moved to South Carolina the summer before I started high school. That was a very difficult transition and time for me, during which I developed an eating disorder. I started working out a lot and being very strict with my diet, because I wanted to be skinny and was terrified of gaining weight. After I graduated, I moved to Charleston to attend Charleston Southern University. During those four years, God really worked on my heart and allowed a lot of healing physically and spiritually – He completely turned my life around in that time and saved me from the destructive path I was heading down. God has changed the way I view health, fitness, and my body and I am so grateful for that! CrossFit has helped redefine that view even more, because they celebrate and encourage strong, healthy, and fit women! How did you hear about CCF? I heard about it through my older brother, Steve, who started going to CCF a few months before I did. CrossFit was definitely something that intimidated me, but when I heard he had started and was really enjoying it, it inspired me to try it out, too! What’s one thing most people don’t know about you? A lot of people don’t know that I spent 12 years of my childhood living in Africa and Russia while my parents were missionaries. I love traveling and experiencing other cultures! I’ve visited several other places, as well, including Thailand, Jordan, Belgium, and France. I also love anything adventurous and adrenaline-filled – I went skydiving for my 22nd birthday and absolutely loved it! What music can we find currently playing in your car? I like a variety of music, but I’ve had Hillsong’s Young and Free cd on repeat lately – it’s very uplifting and encouraging! What current things are you working toward when it comes to your health, training, career or personal life? My main goal is to continue working on improving my strength and endurance. I would also like to get better at Olympic weight lifting movements, be able to do a muscle-up one day, and even start entering CrossFit competitions! I have a passion for people and health and fitness, so my dream is to make it a career one day, if that is the Lord’s will. Tell us about your most memorable workout from CCF. I would have to say the first two open workouts of this year. I was not planning on signing up for the open, because it was new and a bit intimidating to me. However, Luke and Andy convinced me to sign up last-minute and I’m so glad they did – I’ve done better at the workouts than I thought I would and it’s been a lot of fun! Greatest accomplishment – Being able to PR my clean and jerk in 15.1 and doing 60 kipping pull-ups in 15.2 (after having just learned them a couple days before) were so exciting for me! Just seeing how far God has helped me come since high school has been a blessing! What would you tell someone who is interested in Training with CCF? I would tell them to do it – they will not regret it! It’s fun, challenging, and makes you stronger and improves your fitness more than you would have ever thought! The coaches are very knowledgeable and encourage you to do your best and continue to get better, while keeping your safety in mind. It’s also just a great, uplifting community of people!

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“This is the day the LORD has made; let us rejoice and be glad in it. ” Psalm 118:24 (Mrs. Jeannie’s favorite verse) Since we are in the Open all fighting for reps, the new PR, or the first time you did say a chest to bar, I wanted to share something to keep things in perspective for you and remind you that the Open does not define you and neither does your score. Your score just reflects who you are in that moment and nothing more. There will be workouts where you do great and you’re super excited and ones where you feel like you should have done better. But the truth is, when are we just thankful of the opportunity to compete in the Open because we are alive, well and enjoy the torture to some degree. When I say torture I mean the nervousness you get each week waiting for the new WOD to be released, where it will put you, can you even do it, or what body part will ache for a while after the WOD. You get the picture….. In order to keep things in perspective for you, I wanted to share some information about another CCF member this year who would love to be doing the Open with us, but instead she is not fighting for every rep or a PR, she is fighting to beat pancreatic cancer. I spoke to Mrs. Jeannie this week and once again she makes me strive to be a better person. She had the most positive attitude and she is ready to fight this disease with all she’s got. She is prepared for the ups and downs, but she has a strong sense of faith in who she is and who God is. When you speak to someone who has gotten cancer, have you ever noticed the trivial things in life are no longer important, they see the bigger picture of life that most of us miss because we are so busy with day to day activities. We have become so busy we forget to enjoy things like we once did and we often take for-granted our time and those around us. We tend to forget to appreciate all that is around us and our focus is on all the distractions. After speaking to her, I wanted to capture all that she stated and put it on instant replay for myself daily. With that being stated, here is what Mrs. Jeannie wanted me to share with you guys because her goal is to get back in the gym so she remains physically and mentally strong in her battle. She also stated how much she missed the people. She was very clear that she appreciated the people around here and missed everyone. “Since discovering I had cancer, my focus has become very on point with what matters in life and what I need to do to beat this disease. I have been able to see to the blessings of having cancer and I am going to do my best to help find a cure for it. I plan to get back in the gym so I can remain strong. Oh and I can’t have any sugar, because cancer loves sugar. Over the next 24 weeks, I will be getting chemo for 7 hours the first day and a few the next two. During that time, I plan to pray, do some reading, and mediate/relax.” Blessings and having a disease normally don’t go hand in hand, but her attitude and willingness to commit to fight this disease, says it all. We know she’s a fighter and we have no doubt she will have an impact on those that come in contact with. But her gift of being thankful in the midst is where you realize she is something special. For you she knows there will be ups and downs and she also knows those moments don’t define her. Her steadiness that lies within her faith is what will capture the hearts of many and will renew her mind through it all. Mrs. Jeannie, CCF is behind you all the way and we love having you apart of our community! We plan to support you and aid you in this battle as much as we can. But most of all we are grateful for your gentle reminder to us “Be still, and know that I am God”(Psalm 46:10) and for reminding us to focus on the bigger picture of life. For those of you doing the Open, I encourage you to stop and take a moment to be grateful for where you are. PR’s and Set-backs don’t define you, who you are in the midst of those PR’s and set-backs, now that defines you–we need to be gracious winners and losers, but most of all we need to be thankful for both. Be thankful and let’s appreciate those who are next to us. You never know who you will impact in either stage of your life—HOPE and THANKFULNESS are two really good things to have in life! So be thankful and rejoice in the day! Challenges for this week: 1) Let one person around you that you haven’t seen today, tell them you miss then and then let them know why. Allow them to see the value you have in them. 2) Say thank you to someone who has encouraged you to do better or be better. 3) Take time to reflect on the things you are thankful for and write them down and place them in a spot you can see daily. Everyone needs reminders of where their focus should truly be. Carolina CrossFit

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Don’t forget to SPRING FORWARD tonight! We get it…..Not excited to lose an hour of sleep!

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Get your roll on…….

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General Information

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

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[pullquote align="right"]It takes time and practice and patience to develop a skill. Despite my...
candra posted on CrossFit CSA
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CrossFit CSA posted on Facebook

Power WOD 4/24/15 Back Squat 10x2 at 60% 1RM ***Focus on FORM AND SPEED! Rest no more than 1 min between sets Asst: EMOM 20 min ODD- 50' Burpee Broad Jump EVEN- 7 Strict Pull Ups ( or 7 banded strict pull ups- use lightest band possible)

CrossFit CSA posted on Facebook

Part A) Work up to a moderately heavy Snatch weight, then... 10 min EMOM of: 1 Snatch *Pay special attention to your foot work, getting as tall as you can in your pull, throw the weight to lockout every time. Part B) 3 rounds for time: 10 OHS (135/95) 50 Double Unders

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Happy Friday Back Squat: 3x12 @ 60% WOD: "Nancy" 400m Run 15 OHS (95,65) 5x

CrossFit Monterey posted on Facebook

Training 150424 Strength/Skill (Performance + Fitness) Back Squat 4 @ 7, 4 @ 8, plus three repeat sets Conditioning (Performance) AMRAP 15: 20 Russian Kettlebell Swings, 53#/35# 15 Goblet Squats 10 Handstand Pushups 5 Burpee Broad Jumps Conditioning (Fitness) AMRAP 15: 20 Russian Kettlebell Swings 15 Goblet Squats 4 Wall Walks 5 Burpee Broad Jumps Post results to comments.

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SAVE THE DATE!!! Battle on sunset 2 will be held on Saturday August 29th!!! We will have Rx, Scaled and a Masters Division. I'll provide more details the closer we get! If you have any questions...please feel free to email me at

San Francisco CrossFit shared an image on Facebook

We are an official pick up site for Tara Firma Farms! They do their drop TODAY (every Thursday!) Get your grub on!

North State CrossFit shared a link on Facebook

Jon and the team are going to Del Mar!!! We've set up an account with GoFundMe to raise financial support for the costs of Regionals. Please kindly consider a donation or help us spread this around by sharing this link. No donation is too small! Thank you to all of you who continue to support us each and every day, we couldn't be more proud to represent the NSCF name! #regionals2015

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How does your family attack the weekends? Hopefully it's not in front of the T.V.

Another Level CrossFit posted on Facebook

Starting Monday, April 27th at 9:00am Chase will be hosting a yoga class. You asked for more and we heard you. Yoga schedule: Monday - 9:00am Wednesday 9:00am & 7:00pm

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Looks like cfvv promotion, to me. Congratulations once more athletes, come celebrate tomorrow at 630pm with us.

San Francisco CrossFit posted on Facebook

Hey All, only a few spots left for the ROWING workshop this Sunday!

Big Horn CrossFit posted on Facebook

A good man can make you feel sexy, strong, and able to take on the world. Oh wait ... that's CrossFit ... CrossFit does that.

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That moment when you say a silent prayer for your shins.

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We turned the "Events" board into a "Goals" board -- make sure you write down THREE of your goals...then, you'll be able to see them every day you come in!

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Coach Ben is proud to announce three more CrossFit One Academy athletes have earned their wings! They are now ready to take flight in regular wod classes and we're super excited for them! Congratulations Jake, Heather, and Mahkai!

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Today's Endurance WODs for 5pm are: Endurance - EMOM: - Evens: 10 Wall Balls (20/14) + 20 Supermans - Odds: 10 Jumping Lunges (R/L = 1) + 20 Hollow Rocks Run Club - 3 Rounds for time: - 500m Row - 21 Wall Balls (20/14)

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Ah, to be young and ridiculously flexible. Especially after 100 burpees! #crossfit #crossfitdeco #gals #burpees #flexibility #crossfitteens #wod #workout #girlsruleboysdrool #keepcommentsGrated

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I have been asked on numerous occasions, if I was allowed to give only one piece of advice to...
CrossFit Verve shared an image on Facebook

Verve and @barcode_fit have teamed up to make a Verve Regionals shirt. It is available through pre-order only. Wear the shirt in support of #teamverve, all proceeds go towards sending the team to Dallas. In store pick up will be available before Regionals. Shipped shirts will go out after Regionals. Order by Sunday April 26th, 6 pm. #regionals bound

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Check out Googs' article on his two year CrossFit anniversary! "In the ensuing years, I've traded some fat for muscle and yet I'm about 20 pounds lighter than I was. I can hop on the bike and go hammer out some miles, or hike a mountain, or run a 5K in about 20 minutes. Like, right now, if need be. But I get the best satisfaction out of just showing up at the gym five times a week, and doing what's on the board, or whatever Ryan the Olympic Weightlifting Coach tells me to do. Occasionaly I get to try the same workout a second or third time (in two years of this stuff, I've yet to do any one workout more than 4 times (and that is awesome)), and revel in the progress. I'll either do things faster, or with more weight on the bar, or less "scaled" in some other way. Inching closer to doing the workouts "as prescribed" is a goal that never goes away, and always keeps things interesting. In short, I am a new dude since starting CrossFit, and I hope to continue doing it for a really long time."

Lifeworx Fitness posted on Facebook

Thruster x3 WOD 9-7-5 Hand Release Burpee Snatch (135/95)

CrossFit Campbell shared a link on Facebook

My fitbit #Fitstats_en_US for 4/22/2015: 19,030 steps and 8.5 miles traveled.

CrossFit Campbell shared a link on Facebook

What would you attempt to do if you knew you could not fail? #crossfitcampbell

CrossFit Deco posted on Facebook

The workout for 4/23 is... Tabata: Handstand Holds WOD - 4 Rounds, switching movements each minute. 1 min rest between rounds. For total reps: 30s on/30s off - Jumping Lunges (count each lunge, not R/L = 1) - Plyometric Push Ups - Slam Balls (40/30) - Grasshoppers (count each touch, not R/L =1) Suggested Stretches: Couch Stretch, Samson Stretch, Chest Opening on the Wall Jeopardy! Category: Ancient History Answer: You probably don't have to consult an oracle to know that the Pythian Games were held every 4 years in this city

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Be sure to check out today's #CrossFit #WOD on the I AM CrossFit site!

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Whiteboard 4/22/15 1RM Push Jerk and The Great Earth Day "Clean" Up

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It's official!! #teamverve is heading to Dallas, TX for the South Regionals. We are super excited. Stay tuned for a link to pre-order a #teamverve Regionals T-shirt to wear in support. And over the next few days you will get to meet the 4 men and 4 women who will be representing Verve. Nate, Anna, Courtney, Lillie, Nicole, Trey, Eric (not pictured), and Matt (not pictured). S@#t is about to get real. @bananna2042 @elillie10 @foshosheps

CrossFit Refinery posted an article
CrossFit Verve posted on Facebook

New WOD: Power Snatch 3-3-3-3-3 Overhead Squat 2-2-2-2-2 Snatch 1-1-1-1-1 Then, every minute on the minute x 5 minutes: 1 Snatch @ 75% of today’s 1 rep max Post loads to comments and BTWB #teamverve Regional shirts, get ‘em while you can!! It’s official!!! #teamverve is...... Click for more:

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Good things to remember.

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Thursday | April 23rd

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You know what time it is!!! #likesforburpees #burpeesbuildcharacter #letumhaveit #springbuybackplan

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Big Horn CrossFit posted on Facebook

WOD 4/23/15 5-minute AMRAP of: 30 Double-unders 10 Push-ups Rest 2:00 5-minute AMRAP of: 30 Double-Unders 8 Knees-to-Elbows Rest 2:00 5-minute AMRAP of: 30 Double-unders 6 Burpees

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#crossfit305 #crossfita1a #webelieveineachother #worldsbestgym

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#Repost @bicepslikebriggs・・・Tuesday's Regatta: 3 x 500m @2km pace on 2 min rest (1:47) Rest 6 min 3 x 500m 3 seconds faster than 2km pace on 2 min rest (1:44) Rest 6 min 1 x 500m 6 seconds faster than 2km pace (1:41) Rest 2 min 1 x 500m all out effort (1:36.3) #rowrowrowyaboat #miamiheatsucks #humiditymakesmeshiny #teamPRGNX @reebokfitness @roguefitness @progenex @glc2000uk @themarcpro @onutritionals "" by @ianwittenber

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More Outstanding results from some Amazing Athletes!

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CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFit View Public Whiteboard: Metcon 23 (Time) Row 750 Meters 40 Burpee Box Jump Overs 24/20" Run 800 Meters 6 Rope Climbs, 15' 100 Walking Lunge Steps 50 Double Unders 40 Wall Ball Shots, 20/14#, 10/9' 30 Burpees Burpees are 2 foot to 2 foot (no walk back/walk up), touch 8/7' target Supplement Metcon (No Measure) GHD or Floor Core Circuit 20 Side touches 10 GHD Sit ups 10 1/2 GHD sit ups 3 Rounds GHD version: Floor version:

CrossFit 305 shared a link on Facebook

CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFit Unloaded View Public Whiteboard: Gymnastics Metcon (No Measure) 10 min EMOM 1st min3-5 strict pull-ups 2nd min 5-10 shoot thrus Metcon (AMRAP - Reps) From 0-3 minutes 200 meter run 10 burpees From 3-6 minutes 200 run 15 burpees From 6-9 minutes 200 run 20 burpees From 9-12 200 run 25 burpees From 12-16 minutes 200 run Max burpees! Score is total number of burpees Core 10 rounds 10 Russian twists(no weight) 10 v-ups

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Came-row, Rowmy Pop and Scott Rowberts finishing up the 2011 regionals event 1