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Membership Appreciation-Alaina Tanis How did you hear about CCF? I heard about CCF from a friend from my gym back at home (Hilton Head, SC) who dropped in here this past summer. She told me that it was huge box and the staff was very nice! It’s also pretty close to campus! Give us a little background about yourself. I am a freshman here at USC and I’m majoring in nursing. I plan on going into pediatrics because I love kids! I started crossfit back at home in April 2014 and I’ve been hooked ever since. I did it all over summer and I didn’t want to stop when I came to school up here so I’m very happy that I found Carolina Crossfit! (I also have no athletic background besides crossfit). What’s one thing most people don’t know about you? One thing that most people don’t know about me is that I’m a huge science nerd! I always loved science class, especially anatomy, biology, and chemistry, and I love learning new science or medical related things! I also enjoy reading new scientific journals/articles when they come out. (I know, I know, I’m weird). Tell us about your most memorable workout from CCF along with your greatest accomplishment thus far. So far my most memorable workout was Fran. I remember it was the first time I RX’ed Fran and I was the only girl with like 4 super strong guys doing it so I felt pressure to do it fast. I was the last one done of course, but it was the worst 6 minutes and 56 seconds of my life! My greatest accomplishment so far here was when PR’ed my deadlift at 210#, which isn’t that big for many others, but I was just happy to be in the 200 club! What would you tell someone who is interested in Training with CCF? I would tell someone interested in joining CCF that they absolutely should because its awesome!! Everyone here is really nice and welcoming and the staff is very well-trained and really do want to help you be better and improve! It’s also fun because you meet a lot of cool people and is a great way to make some friends!!

Carolina CrossFit posted on Facebook

Let us know what you think about our posts! What would you like to see more of? What topics are most interesting or helpful? Comment here to share your thoughts. We really care & want to provide the best resource for everything CrossFit! Please share!!

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Warming up is essential to having a good workout! We can’t wait to see you today!! #warmup #training #ccf

Carolina CrossFit shared an image on Facebook

How much thought do you give to active recovery from your workout? It helps to prioritize when you think of it like this: You might spend 1 hour working out, but did you realize you’re body must spend 23 hours to recover? That’s roughly 96% of your workout! When looking at recovery from this perspective, it’s easy to see why it might be more beneficial to overall performance to devote more thought to improving your active recovery routine. Here are some tips to optimizing your crossfit recovery: -Proper sleep is a priority. If you’re not getting enough quality sleep, nothing else will make a difference! Make sure to get your 8 hours, at a minimum. -Ensure that you maximize your post-workout nutrition. Make certain that everything you eat provides high quality fuel for your body’s recovery. Give your body exactly what it needs healthy carbs and proteins. -Make sure you’re adequately hydrated – before and after a WOD. Dehydration will absolutely impact your performance and makes you feel crappier during recovery. So, how good are you at active recovery? What’s one area you can improve on this week? Share & let us by commenting now right here! #CCF #crossfitrecovery #crossfit

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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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adrummonds published the post Pumpkin Cake Batter Pancakes (Seasonal Delights) on Nutrition WOD
Yum!! Pumpkin and Pancakes! Perfect combination for the season! :) Recipe from instagram...
CrossFit 138 posted on Facebook

CPR class details: When: Saturday, 11/15 Time: 12:00pm - 3:00pm Cost: $45.00 (Cash or check accepted, no cards) Open to everyone!!

Rainier CrossFit shared an image on Facebook

Karla clearly misses us :)

OGER CrossFit shared a link on Facebook

OGERs!! Do you love Rowing?? The Concept 2 Holiday Challenge is 2 weeks away!! These challenges are fun and rewarding!! Go check out the details!! We will run a team if y'all are interested!!

OGER CrossFit shared an image on Facebook

OGERs! Results from Wednesday, 11.12.14

CrossFit 138 shared an image on Facebook

#TBT - Before the striped wall, wall ball targets, squat racks, weights, etc. The beginning, when it was purple. Gloria, getting her pull up. :)

Rainier CrossFit shared a link on Facebook

Sweat like a turkey in a 350 degree oven.

CrossFit 138 posted on Facebook

A big thank you to the water fairy. It was very generous! You rock whoever you are!!

Rainier CrossFit shared an image on Facebook

11-12-14

CrossFit Infusion shared an image on Facebook

New programming and a bunch of bad asses make for a busy gym!

OGER CrossFit posted on Facebook

11.13.14 BUY-IN: 500m Row 10 sled drives 15 GHD sit-ups Chin-ups (20/14) 2 rope climbs CAPACITY: (Guys reps/Ladies reps) (20/12) Strict HSPU's (40/28) T2B Score is your largest unbroken set of each movement! Once that's done, get the remainder of the reps done at your own pace. STRENGTH: 30 Deadlift with 65% of your 1rm Rest a few, THEN 30 Push-press with 65% Make them happen in the fewest sets possible!

CrossFit Belltown posted an article
Graham CrossFit shared an image on Facebook

Sara has been working a long time to hit a new strict press Personal Best and tonight she did it by hitting an 85# press, improving by 5 pounds! Hard work and consistency does pay off! Congratulations Sara!

Foundation CrossFit shared an image on Facebook

Happy #WorkingWomensWednesday

Silverdale CrossFit posted on Facebook

Thursday I. Everyday Warrior WK #2 AMRAP 12 10 Deadlift 15 Wall Ball 30 Double Unders RX (185/135) (20/15) Scaled Masters (135/95) (15/8) (90 su) II. Back Squat 5 reps +5 5 reps +5 MR +5 NLT 5 III. Tabata Dead Bugs 20/10 8 rds

Graham CrossFit posted on Facebook

Join us Monday, November 17 for a special, one-time Yoglity class. This will be a one-hour class that focuses on a fusion of yoga postures with standard CrossFit mobility movements. The hour will be filled with slow yoga flow combined iwth relaxed but extended stretches/postures to help ease muscle tension. IT is designed to increase flexibility and loosen tight joints and muscles. The class is for all levels. Bring your own yoga mat. Andrea Pertoso has been teaching yoga for the past 5 years in both traditional yoga studios as well as at CrossFit Solafide. She and her husband David recently moved to the area and we are excited to host this special event! Monday, November 17 6pm This is a one-time special event and will run along side our regular CrossFit class Bring your own yoga mat

CrossFit Infusion posted on Facebook

Wednesday 11/12/14 30 box jump 30 squats 30 kbs 30 sit up 30 burpees 30 DB push press 30 ring rows

CrossFit Infusion shared an image on Facebook

Check out a another great event from our friends at Meridian Avenue Massage! Going on from 9 to 5!

OGER CrossFit shared an image on Facebook

OGERs! Results from Monday and Tuesday!!

Foundation CrossFit shared a link on Facebook

CrossFit Finish First shared a link on Facebook

More programs added!!

adrummonds published the post Low Carb Gluten Free Bacon Egg Pancake Sandwich! on
Holy Crap! Can you believe that a bacon, egg, and cheese sandwich can be low carb?! Well you...
Doxsa CrossFit shared an image on Facebook

Awesome Veterans Day!

Doxsa CrossFit posted on Facebook

WE ARE OPEN & HAVE POWER!

Westsound CrossFit posted an article
Westsound CrossFit posted an article
Westsound CrossFit posted an article
CrossFit Finish First posted on Facebook

November PR board is already filling up!! Let's keep it going. You guys are amazing!!

CrossFit Everett shared an image on Facebook

Wednesday's paleo thought ...

CrossFit Everett posted on Facebook

Sweat cleanses from the inside. It comes from places a shower will never reach. – George Sheehan

CrossFit Everett shared an image on Facebook

Wednesday's thought ...

CrossFit Everett shared a link on Facebook

Tired of waking up feeling exhausted? Hitting the snooze button may seem like a good idea at 6 a.m., but alarm clocks—and more specifically, snooze buttons—can disrupt the sleep cycle, which leads to less restful sleep. To get some high-quality Zzs, try going to bed earlier and getting a solid seven to nine hours of sleep.

CrossFit Anacortes shared an image on Facebook

11NOV2014. #crossfitanacortes #WOD #crossfit

Kristy Parrish published the post De-Iced: The End of the Cold War on Tabata Times
De-Iced: the End of the Cold War Why the world’s leaders in health, performance and rehab are...
CrossFit Everett shared a link on Facebook

CFE - CrossFit Front Squat (3X3 @ 83%) Front Squat (88%x1) Front Squat (91%X1) Front Squat (93%X1) Snatch (2X2@80%) Snatch (3X2@85%) Metcon (AMRAP - Rounds) 24 Minute EMOM Minute 1: 40 Double Unders/80 singles Minute 2: 10 Chest to Bar Pull Ups Minute 3: 12 Wall Ball

Westsound CrossFit posted on Facebook

There will be no morning classes tomorrow (Wed). The box will be open at 8:00am for anyone that wants to come in for open gym. Sorry for the inconvenience.

CrossFit Unbound shared a link on Facebook

Important info regarding the 5 AM class & Wednesday's WOD!

CrossFit Olympia shared an image on Facebook

What an awesome day! Thank you to all our military past and present!!

raidocoaching published the post Making Lemonade out of Lemons on
Recently, I had written quite publicly about an accident that I was involved in last May, and the...
Mahoney CrossFit shared a link on Facebook

Wednesday Deloading Nov 12th/wods/all-tiers-options

CrossFit Puyallup shared a link on Facebook

11/11/14 WOD results http://wp.me/p4uAGk-2p6

CrossFit Anacortes shared an image on Facebook

CrossFit X Factor posted an article
CrossFit Anacortes shared a link on Facebook

Here's a great article and video, complete with slo-mo, of how to lower the bar between reps of snatch, clean and jerk.

Orcas CrossFit shared an image on Facebook

CrossFit X posted on Facebook

We want to give a big shout out to all our Veteran's! It takes courage to defend the freedoms we all enjoy. Thank you for you service!!

tarynhaggerstone published the post Belts, Wraps, Sleeves and all that Jazz on
I meant to write this post ages ago, but was having a really hard time putting it into words, and...
Jogo CrossFit Bellingham shared an image on Facebook

We're STOKED for our upcoming second annual DUEL with our friends & family @ Crossfit i1uvit #ironsharpensiron #family #livefullin

CrossFit Prineville posted on Facebook

Sorry guys no Oly tonight. 6:30 class is canceled!!!

adrummonds published the post Gluten Free Protein Waffle with "Cookie Dough"! on
Whoa whoa whoa hold up we have a Chocolate Chip Protein Waffle topped off with Cookie Dough that is...
CrossFit Chuckanut shared an image on Facebook

It's happening. | #testpositiveforawesome #inbound #kcbar

CrossFit Chuckanut shared an image on Facebook

"Do or do not... there is no try." -Yoda | #nevergiveup #doubleunders

larrypalazzolo published the post Workout of the Days of Future Past on
by LARRY PALAZZOLO I bring a message to you from the future. I've sent my consciousness back in...
CrossFit X shared an image on Facebook

Go ladies!!!! Boom!

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

Week 7 Tuesday #eastcoastgold #weightlifting #team #olympicweightlifting #olympiclifting #barbellclub #usaweightlifting #pdx

Bridgetown CrossFit posted an article
CrossFit Prineville posted an article