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10.30.2015 A. Power cleans, 6 x 3; begin a set every 2:00 + In teams of 2 for max calories/reps: 3:00 Assault bike for calories 3:00 rest 5:00 row for calories 3:00 rest 7:00 run alternating every 200m *One partner runs 100m out and back then switch. Every 50m = 1 rep

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We are preordering hoodies! The price will be $45. Email joey@carolinacrossfit.com to order!

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10.23.2015 A. Front squat, 6-5-4-3-2-1; 2:00 rest + 6 rounds for time: 6 clean and jerks 6 burpees-over-bar :60 rest between rounds

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3 rounds for time w/a partner: 50 goblet squats 50 ketllebell swings 50 lunge steps 50 sit-ups 400m run (partners must run together) *Only one person working at a time. Partners must run the 400s together.

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Due to the curfew that Richland County has imposed the class schedule will be as followed: 6:15, 7:15,9,12,4, 5:30, 6:30, 7:30. Thanks for being so understanding the last few days. We understand you might be a little stir crazy. Come get a workout in and relieve some stress. A. Back Squat, 4-4-4-4; 3:00 rest + “Fran” 21-15-9 for time of: Thrusters Pull-ups

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For time w/a partner*: 100 wall balls 100 kettlebell swings 100 box jumps 100 sit-ups 100 walking lunges 100 burpees Don’t forget about our Member Appreciation Cookout tomorrow at 11am. Classes will run at 9 and 10. All drop ins are free. Come have a good time with your CCF fam.

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9.28.2015 A. 10:00 of snatch technique work (PVC, empty barbell, light weights) working on cycling reps B. Back squat, 5 x 5 building up to a heavy 5; 2:00 rest + AMRAP in 6 minutes 1 power snatch, 95/65 10 wall balls 2 power snatches 10 wall balls 3 power snatches 10 wall balls etc…

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8.12.2015 For time w/a partner: 2000m row (switch every 500m) + 5 rounds: 20 goblet squats 20 burpees 20 box jumps + 2000m row (switch every 500m) *Split reps as desired

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8.27.2015 Rest or Barbell Club At Barbell Club this week we will be focusing on hip mobility and snatch as it pertains to olympic lifting and CrossFit. Come work on a weakness.

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Rest. Relax. Eat. OPEN GYM 330-7 Barbell Club with Coach Reilly. 530-7. Come work on a weakness or work on some mobility. Coach Joey at the The Famously Hot Showdown. Create a caption for this picture!

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Rest or Barbell Club Open gym 330-7 Come check Barbell Club on Thursday with Coach Reilly 5:30-7

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Rest or Barbell Club. The Famously Hot Showdown is will be held at CCF on Saturday and Sunday. Come out and support or contact a coach to volunteer. CCF member Stuart Hope standing up a front squat. We love you at CCF Stu!

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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Rest Day. Open Gym. 330-7 PM. There will be no Barbell Club today. Come by the gym and work on a weakness. #TBT to one of CCFs open announcement parties. There might have been pizza involved.

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We want to thank CCF member Rebekah L. for bringing the coaches some shirts from the @crossfitgames. Thank you so much. #CCF #community

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Good Luck to CCF’ers competing in the Independence Games today! Team in the RX– “AT&T” Tatiana and Alaina. Team in Scaled- “Looking for a permanent Swole Mate” Julie and Stephanie

Carolina CrossFit posted on Facebook

A.Hang snatch (full or power), 5 x 3; 2:00 rest B. Back squat, 5, 3, 1, 5, 3, 1; 2:00 rest + 4 sets for even times: 10 DB thrusters 10 burpees 200m run/row 2:00 rest

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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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CrossFit Amundson published the post This will permit search engines to know the importance of people keywords vis-? -vis your webpage and list consequently in SERPs? when queried for those keywords. on
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CrossFit Amundson published the post This will permit search engines to comprehend the importance of these keywords vis-? -vis your webpage and list consequently in Search page results? when queried for those keywords. on
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CrossFit Amundson published the post This will enable search engines to know the importance of these keywords vis-? -vis your webpage and list consequently in Search listings? when queried for those keywords. on
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