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9.28.2015 A. 10:00 of snatch technique work (PVC, empty…
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,...
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For time w/a partner*: 100 wall balls 100 kettlebell swings 100…
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...
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USC Disaster Relief Volunteering Form
For anyone looking to help with the cleanup, if you are a USC student please use http://t.co/8mm2l14bvW. For the rest of us, Luke and I helping to organize a weekend cleanup event and are assisting...
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Due to the curfew that Richland County has imposed the class…
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...
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3 rounds for time w/a partner: 50 goblet squats 50 ketllebell…
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...
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10.23.2015 A. Front squat, 6-5-4-3-2-1; 2:00 rest + 6 rounds…
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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We are preordering hoodies! The price will be $45. Email…
We are preordering hoodies! The price will be $45. Email joey@carolinacrossfit.com to order!
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10.30.2015 A. Power cleans, 6 x 3; begin a set every 2:00 +…
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...
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At CCF we are passionate about giving back to the community…
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...
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11.5.2015 Open Gym 3:30-7 Barbell 5:30-7 A. Pausing clean…
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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CCF member Brandon S. practicing for his Sports Illustrated…
CCF member Brandon S. practicing for his Sports Illustrated cover. #CCF #CrossFit #community
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The pain face is real. CCF member Ben B. is awesome and…
The pain face is real. CCF member Ben B. is awesome and recently engaged. Congrats bro! #CCF #community #CrossFit #painface
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11.20.2015 A. Power snatch + 4 overhead squats, 10:00 to build…
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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12 o’clock class hitting up some front squats. #CCF #community…
12 o’clock class hitting up some front squats. #CCF #community #CrossFit
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11.25.2015 A. Power cleans, build to a tough single + For…
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...
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CCF member Payton S. rocking a sweet wolf shirt. Do you have a…
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
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11.30.2015 A. Deadlift, 6-6-6-6, 20X1; 2:00-3:00 rest + Open…
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...
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12 o’clock class taking in some knowledge bombs. #CCF #CrossFit…
12 o’clock class taking in some knowledge bombs. #CCF #CrossFit #community
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12.7.2015 A. Back squat, 4-4-2-2; 2:00-3:00 rest + 3…
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,...
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Hannah H. breezing through some box jumps. #CCF #CrossFit
Hannah H. breezing through some box jumps. #CCF #CrossFit
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