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Monday March 7th, 2016 A. Squat snatch, 10:00 to build to a tough set of 3 (dropping the bar between each rep) + 5:00-10:00 of dip technique practice (support holds, negatives, strict, kipping; bar or rings) + For time: 800m run Then 15-12-9 Overhead squat, 95/65 Toes-to-bar Ring dips or bar dips or hand release push-ups

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Wednesday February 17th, 2016 A. Overhead squat, snatch balance or squat snatch, build to a tough set of 2 in 10:00 B. Weighted pull-up or negatives, 4 x 5-6, 21X0; 2:00 rest + 5:00 AMRAP: 10 thrusters, 95/65 10 toes-to-bar 3:00 rest 5:00 AMRAP: 10 thrusters, 95/65 10 toes-to-bar

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#Repost @cpt_strength with @repostapp. ・・・ Kunze’s in! Are you? Come have fun @carolinacrossfit Saturday mornings of the #OPEN season! #community #crossfitgames2016

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Friday 1.29.2016 A. Back squat, 6-5-4-3; 2:30 rest B. Strict press, 3 x 4-5, 21X1; 2:00 rest + 8:00 AMRAP: 1-4 muscle-ups or 6-8 CTB, 6-8 pull-ups or 10 tough ring rows 8 burpees 200m row

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1.13.2016 A1. Kettlebell upright row, 4 x 10; :30 rest A2. Kettlebell goblet squats 4 x 10; :30 rest A3. Russian kettlebell swings 4 x 10; :60 rest + 10 sets of :60 work/:60 rest of: 8 burpees AMRAP DB thrusters in remaining time of the :60, 30#/20#

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12.15.2015 A. Thruster, build to a heavy set of 5 from the rack + 5 rounds for max reps: :30 Double DB front squat, 50/35 :30 rest :30 DB snatch (alternating) :30 rest :30 DB push jerk :30 rest :30 DB lunges :30 rest

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12.7.2015 A. Back squat, 4-4-2-2; 2:00-3:00 rest + 3 rounds: RFESS, 6-8/leg @ 3010 Rest as needed Hollow body hold, max up to :60 Rest as needed + 5 sets beginning one every 3:00: 5 goblet squats, heavy 5 burpees AFAP :20 row @ 100% Thanks to everyone that came and had a good time at our Christmas party on Saturday!

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11.30.2015 A. Deadlift, 6-6-6-6, 20X1; 2:00-3:00 rest + Open workout 11.2 AMRAP in 15:00: 9 deadlifts, 155/100 12 push-ups 15 box jumps CCFs Christmas party will be this Saturday at CCF after the workout. We will be roasting a pig! Bring your favorite side. Maybe see your favorite coach sing some karaoke.

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CCF member Payton S. rocking a sweet wolf shirt. Do you have a favorite shirt to work out in? If not it should look like this one. #CCF #community #CrossFit

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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11.25.2015 A. Power cleans, build to a tough single + For 10:00: Min 1: 3 power cleans @ 70-75% of A Min 2: 5-10 toes-to-bar + 10-8-6-4-2 for time: Shoulder-to-overhead, 135/85 Row calories Thanksgiving Hours: 25th (Wednesday) open normal hours; 26th (Thursday) CLOSED; 27th (Friday) open 9am, 10am, 11am classes, 1pm First Annual CCF Thanksgiving Throwdown Flag Football Game at Owens Field

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11.20.2015 A. Power snatch + 4 overhead squats, 10:00 to build to a tough set + 6 sets beginning one every 3:00: 100m run then 3 rounds of “Cindy” + Not for time: 20-40 back extensions

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The pain face is real. CCF member Ben B. is awesome and recently engaged. Congrats bro! #CCF #community #CrossFit #painface

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CCF member Brandon S. practicing for his Sports Illustrated cover. #CCF #CrossFit #community

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11.5.2015 Open Gym 3:30-7 Barbell 5:30-7 A. Pausing clean deadlift 4×3 rest 2 mins B. Pause at the knee 6×3 r.est 2 mins C1. Bamboo Bar Hold :45 sec x3 C2. 20 med ball dead bugs

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At CCF we are passionate about giving back to the community. CCF is a drop off site for the Salvation Army for their Annual Toy Drive. Bring UNWRAPPED toys and set them inside this giant red bin. Make someone’s Christmas special. #CCF #community #giveback #SalvationArmy

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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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