Today is the LAST day to order hoodies and/or beanies. Orders need to be submitted to firstname.lastname@example.org by 11:59pm!
Hoodies are $45 and Beanies are $22. The front hoodie designs are the same regardless of color choices. You can choose either the “Silverback” or “Lifter” logos on the back. To see color and design choices, click HERE
There MAY be a second order place after the holidays with enough interest, but no guarantees, so place your order today!
Give us a little background about yourself. How did you hear about CCF?
From Philadelphia, PA came down to go to USC… not fleeing from Pennsylvania Law Enforcement as some suspected
Heard about CCF:
I felt Dot Beckwith praying for me and unconsciously walked into CCF- I awoke doing double unders!
Heard about it from my ex-wife actually. I think she was insinuating I’d gained a few pounds since the divorce. Something about, “you’re in shape, round is a shape.” Then I saw a pic of myself looking like a chipmunk and 3 months pregnant. It was time for a change.
What’s one thing most people don’t know about you?
I was in the Wide World of Sports for Thumb Wrestling….I’m basically a jedi.
What music can we find currently playing in your car?
Bruuuuuuce, Pink Floyd, Public Enemy, The Rocky/ Vision Quest Soundtrack, and Zack Brown Band. I only listen to Clear Channel Stations J.
What current things are you working toward when it comes to your health, training, career or personal life?
Most of you know I play rugby. A few years back I was getting pulled at the end of games and my fitness was not what it used to be. I found myself staring up at skylight at the old Columbia Athletic Club doing a set of bench and I realized I had to change something. I found it. Carolina CrossFit not only gave the competitive spark I needed to become better, but the mental toughness to perform again. I switched teams and began playing for the Charleston Outlaws and rededicated myself to being the best I could be, no matter what. At 41 some may think I’m a bit long in the tooth after 20 years playing. I think my best days are in front of me. I recently was elected Captain of the team and am looking forward to our best season yet and a return to the National Tournament.
Personally, it’s all about my wife Sarah and daughters. Some of you have seen me in the gym with two pretty little girls (maybe not so little anymore). They all make me who I am and make me want to be better. While I joke around a lot, my family is the biggest reason I continue to push further and harder. I don’t believe in excuses. I believe depending on how badly you want something is how much you’ll go through to make it happen. I’ve never been the most gifted, or talented, but I know that desire goes a long way. Simply put, the only limitations we have are the ones we put on ourselves. In sports and in life, I love it when someone doubts me, because I know if I want it bad enough I’ll do what the other guy won’t to win.
-The cost of regret far exceed the cost of discipline- someone awesome
-I can walk through the desert and still be chill- Beastie Boys
-Condominiums… I ain’t never used one- Rocky Balboa
Tell us about your most memorable workout from CCF and your greatest accomplishment thus far.
My first time doing Murph. On the second mile I was running back to the old gym and three crack heads started laughing at me because my arms were flailing due to muscle spasms.
Greatest accomplishment –
Other than being a Dad, probably winning the state title with both Columbia Olde Grey Rugby and Charleston Rugby, along with having the honor of being elected Captain of both clubs.
What would you tell someone who is interested in Training with CCF?
Don’t think too much. The need for change is what brought you in the door and it won’t happen unless you jump…literally. So stop staring and start air squatting, within a week you’ll call someone bro and complete your first snatch!
Testing Day 2
5RM Back Squat + DB Split Squat 8RM/leg – scored as % + 10min AMRAP Box Jumps (jump up, step down) (video example HERE)
Over the next two weeks, CCF will be re-testing from 3 months ago. Testing will include remeasuring height, weight, BMI and more along with a repeat of the Testing WODs on the next two Monday, Tuesday, and Wednesdays.
If you are new to CCF, don’t worry, this will just be your first time testing, and you can compare your results to the next Test Weeks!
Going to miss a workout? Feel free to make it up when you can, just make sure to give your results to a Coach!
CCF asks that you watch the videos that are posted each day with the 9pm WOD release so that you have a better idea of what is going on that day, and that you come in ready to work. The more data points CCF can collect, the better CCF can serve you!
The “Intro to Olympic Lifting” class is this coming M, W, and F at 8am. For more information, or to reserve your spot, message Coach Joe here:
Coach Ben will be starting his next “Gymnastics Clinic” on Saturday, December 14th, and will run every Saturday from 1-3pm for 6 weeks.
Every class will spend 30-45min on Mobility work as well!
For more information, email Coach Ben here:
Hoodie and Beanie orders can be made from NOW until 11:59pm Wednesday, December 4th.
For styles, prices, and additional information, click HERE
OR send a request for the information to be emailed to you here: email@example.com
ENTIRE WORKOUT, both parts, 3 times through!
2 Single Arm DB Snatch 2 Single Arm DB Thruster 3 DB Front Squat (:10 Rest b/t arms), 2min Rest b/t set x3 (video examples HERE & HERE) + 3min Rest + 12min AMRAP 50m Watier Walk R 15 Wtd. Sit Up 50m Waiter Walk L 30 Single Unders (DU’s if you can!) 100m run
A. 3-5 Back Squat @31X1; 2min Rest x4 B. 10min EMOM – (tough weight) Odd – 2 Segmented Snatch DL Even – 1 Snatch pull + Snatch High Pull (video example HERE) C. 5min EMOM – 2 OHS @ 80% of 1RM Snatch + 100m Run 30 Double Unders :30 Rest x 5 + 3min Rest + for time: 10 BB Step Ups 20″ 135/95 5 Muscle Ups x4 + 3min Rest 100m Row 5 Burpee OVER Rower :30 Rest x5