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Tuesday May 7th, 2016 A. Deadlift, build to a max + 5 rounds for time: 16 DB hang snatches (8R/8L) 12 hand-release push-ups 8/5 assault bike cals + Banded hip extension, 2:00/side

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Thursday May 19th, 2016 OPEN GYM 3:30pm – 7:00pm *Group mobility work @ 4:00pm **Skill work @ 5:00pm Today’s focus– Kipping pull-ups and CTB pull-ups ***Barbell Club @ 5:30pm A. Build to a tough complex of Snatch Deadlift + Snatch + 3 sets of: YTWs Chinese Planks

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***ATTENTION LADIES*** Carolina Crossfit will be hosting a FREE self defense class put on by the Richland County Sheriff Dept. When: Sat May 28 Time: 12p-4p Where: 1825 Laurel St (Carolina CrossFit) Who: Ladies only. Female teenagers 16+ w/ adult present What to expect: bring water/snack and wear gym clothing/sneakers To sign up or questions- Contact: Inv A. Taylor 803 521 2475 *This class is open to all ladies not just members of CCF so bring a friend or family member!!

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Shannon D. repping us on her first day on the job at @crossfit HQ!! Good luck @shandeloach

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Friday April 29th, 2016 *** This Saturday we will be holding our lifting competition, The Famously Strong Lift Off, which will start at 10am. Therefore our group classes will be moved to 8am and 9am. Sorry for any inconvenience, we would love to have all of you come out and support the lifters!! A. RDL, build to a tough set of 6 @ 21X1 B1. Bent over barbell row, 4 x 6 @ 21X0; :60 rest B2. Double KB front rack hold, 4 x :30; :60 rest + 6 sets beginning one every :90: 100m run 7 deadlifts 185/125 + Hamstring mobility work of choice Kids Class @ 4pm Skill: Box Jumps WOD: Amrap in 10 minutes 4 box jumps 6 Kettlebell swings 12 sit ups

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A. Front squat, build quickly to a moderate/fast double B. Push press, build quickly to a moderate/fast double + “Fran” 21-15-9 for time: Thrusters, 95/65 Pull-ups + 3:00 of seated straddle stretch **Barbell Club @ 11:00am A. Build to a heavy Clean and Jerk Double B. 3 sets not for time of: Reverse hypers x 10-15 KB Arm Bars x 6

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Friday March 25th, 2016 A. Power snatch, build to a moderate/fast set of 3 + 3 sets: 12 russian kettlebell swings 12 goblet squats 12 burpees 2:00 rest + For time: 500m row 2:30 rest 400m row 2:00 rest 300m row :90 rest 200m row :60 rest 100m row + 5:00-10:00 16.5 movement prep, coach’s choice

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Post nutrition talk weekly grocery trip, filled with high quality meats and veggies! Have questions about nutrition? Come talk to one of our coaches and get your diet back on track! @peanutb_rad @linrock925

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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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