VOD  

  “Do not fear what you are about to suffer.  Behold, the devil is about to cast some of you into prison, that you may be tested, and you will have tribulation ten days.  Be faithful until death, and I will give you the crown of life” (Rev. 2:10).

WARM-UP

WOD  

Friday 080229

Back Squat 3-3-3-3-3 reps

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OR

WOD FROM OUR NAVY SEAL FRIENDS  

 http://navyseals.com/crossfit-workout-day

45lbs
10 Hang Squat Snatch (HSS)

65lbs
8 HSS
2 Overhead Squats (OHS)

75lbs
6 HSS
4 OHS

85lbs
4 HSS
6 OHS

95lbs
2 HSS
8 OHS

105lbs
10 OHS

Anyone can do CrossFit, and that includes you. Regardless of how long it has been since your last workout, we make getting started easy.

Free Intro Class

Are you interested in trying one of the workouts you keep hearing about? Contact one of our certified trainers and try out CrossFit for free. During this 30 minute class, you will have the opportunity to talk with our trainers about your goals, get a tour of the facility, and jump in on a beginner-level workout for free! Check the Class Schedule Calendar, to the left, to figure out which trainer fits into your schedule and email them to set-up your one-on-one free class.

New Member On-Ramp Course

Our New Member On-Ramp course completely prepares beginners for our CrossFit group classes. Our On-Ramp classes occur every month, and meet three times per week for two weeks. The course is designed to set you up for success, teaching new CrossFitters the basic movements, skills, and nutritional knowledge they will need for our group classes, while giving our staff the opportunity to gradually introduce you to the program. Email Brian to reserve your spot.

Group Classes

Once you have finished your individual training, regardless of how you got here, you will be welcomed into our group classes. These classes run throughout the day, almost every day of the week, and are designed to get you the good stuff- lose weight, gain strength and endurance, agility and balance, coordination and accuracy, all while having a good time and becoming a member of our community.

How Much Does it Cost?

Because Carolina CrossFit is a hybrid between personal training and group fitness, our prices are substantially higher than a regular, or “Globo-gym” and substantially lower than traditional Personal training. We aren’t ashamed of our prices because we know how much better our product is than that of a traditional gym membership. You are the only one that can decide if joining Carolina CrossFit is for you, but let me add this- even at our highest level of membership, we are far cheaper than paying for a globo-gym contract, then hiring a personal trainer, buying nutrition books, and then paying for group classes. And the punch line is this: we actually get you results. Remember- Anyone can do it, but not everyone is committed and ready to change their lives.

VOD

“And He humbled you and let you be hungry, and fed you with manna which you did not know, nor did your fathers know, that He might make you know that man does not live by bread alone, but man lives by everything that proceeds out of the mouth of the Lord” (Dt. 8:3).

Paul is Back!! 

Warm-UP

2 x

WOD

Thursday 080228

7 rounds for time of:
95 pound Sumo-dead-lift high-pull, 10 reps
10 Ring dips

OPT vs Freddy – video [wmv]

VOD

“Be all the more diligent to make certain about His calling and choosing you; for as long as you practice these things, you will never stumble” (II Pe. 1:10).

Warm-up

WOD

“Grace”

Clean & Jerk 30 times

135lb rx’d For Time

 ”Tosh Does Grace” – video [wmv]

Try it and see where you end up

VOD  

Stumbling Christians cannot turn an upside down world right side up.  God’s divine power has granted to you everything pertaining to life and godliness.  He has granted to you “His precious and magnificent promises, in order that by them you might become partakers of the divine nature, having escaped the corruption that is in the world by lust” (II Pe. 1:4).  Your charge is to practice never stumbling so that you might influence your culture in the things of God (II Pe. 1:10).

Warm-Up

Tuesday 080226

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions 

 or

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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VOD 

“For though we walk in the flesh, we do not war according to the flesh, for the weapons of our warfare are not of the flesh, but divinely powerful for the destruction of fortresses” (II Cor. 10:3f.).

Stephen will be in all day Today and Tomorrow. I am out sick with the Flu! 

Warm-Up

2 Times

“Eva”

Five rounds for time of:
Run 800 meters or Row
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

VOD

“We are His workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them” (Eph. 2:10).

Warm-Up

2 Times

WOD (A)

CF HQ Rest Day

                            Carolina Crossfit WOD     

Results from today. Where are you at?

Frank Performing a Clean and Jerk 305lb!

WOD (B)  Click the link to find out if you want to try the WOD!

Warm-Up

Burgner Progression

Saturday February 23 2008

Snatch – max for the day

Clean & Jerk – max for the day

Front squat – max for the day
Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise.

VOD

1 Chronicles 16:11-12 Look to the lord and His strength; seek His face always. Remeber the wonders He has done, His miracles, and the judgements He pronounced 

 Good Job Ladies! I’m sure your Glad Coach Powell wasn’t here.

WOD (A) 

 Warm-Up2 Rounds

Friday 080222

 ”Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

WOD (B) Group Click on it to see if you want to be in this group.

 Warm-up with the Buerg

Friday February 22 2008

• Snatch – 50% x 1 x 5
• Clean & jerk – 50% x 1 x 5

Focus on speed and precision with each lift.