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Sunday, May 19th- Rest Day “Hosanna! Blessed is he who comes in the name of the Lord!”-Mark 11-9

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Day 2 of Regional action begins in the South East at 9am! Also, keep an eye on the SoCal Region were former CCF’ers Jenn Ryan, Anders Varner- and the rest of the Crossfit Pb Team are currently in 3rd place overall!!

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Saturday, August 18th- Are you registered for “31 Hero’s” on August 3, 2013? When: August 3rd, 2013 0900 Where: Carolina CrossFit (NEW LOCATION!!) 1825 Laurel Street Columbia , SC 29201 Register & WOD info: http://www.31heroes.com/location/?gym=A1FOV8 This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom. Fitness- “Kelly” 5 Rounds for Time 400m Run 30 Box Jump 20″ 30 Wallballs 20/14 Sport- Hero Wod “Bulger” 10 Rounds 150 m run 7 chest to bar pull ups 7 Front Squats 135/95 7 handstand push ups Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. Finally- Good luck to those competing in the BOX Wars this weekend! Time to DO WORK CCF!!!

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Day 1 is in the books for the CrossFit Games – South East Regional. Games Director, Dave Castro was in the building all day, Shana Alverson sung the National Anthem, and newlyweds Brandon & Jessica Phillips both hit the highest lifts of the day on the OHS’s. Will keep CCF updated through the rest of the weekend, and updates can be found on the Games site-

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One of the Regional vendors had these setting in front of their booth. We’ve got 20lb, 30lb, and 50lb slam balls. Should I bring back some 80 & 150lb’ers?

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Friday, May 17th- The 2013 Reebok CrossFit Games – South East Regional kicks off today!!! You can keep up with all of the action on the South East Regions Facebook (CFGSouthEast) or Twitter (@CFGSouthEastReg). The Games site will also have real time leader board information as well as a daily recap (http://Games.CrossFit.com) . The North East, Europe, and Southern California Regionals are this weekend as well. Fitness- Dead-Lift 5-5-5 + 800m Rest 1 min 400m Rest 2 min X2 Sport- 21 thrusters 95/65 20 cal AD 60 sec rest 15 thrusters 115/75 25 cal AD 90 sec rest 9 thrusters 135/85 30 cal AD

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Palm Beach County Convention Center is set up for the start of the 2013 CrossFit Games – South East Regional!

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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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