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I know, I know, less flyers, more pictures…Come on guys, it’s for a good cause.
Okay ya’ll, tomorrow is the big day! We need everyone to come out and support Carolina CrossFit, the Richland County Sheriff’s Department, and the American Heart Association. This is a great event and a great way to show everyone in the community why CrossFit is so great and how life changing it can be. Saturday is always bring a buddy day, so make sure you bring as many as you can to work out or just be there to support you and the others doing “Fight Gone Bad” or the “Burpee Challenge” for the fundraiser.
If you have family in the area or visiting from out of town, bring them. If you have kids but no babysitter, bring them. This is an event for everyone. If your child has a little too much energy, get them in the gym for the “Kid’s Burpee Challenge” and sponsor them for the fundraiser! We will be happy to take your money and wear your kid out for you. Just think, you could donate to a charity and make sure your child takes a nice long nap in the afternoon! Everyone wins!
We still need volunteers and snacks, so if you are interested in helping out in any way, please email Bobbi at bobbi.millsaps@gmail.com.
“As a face is reflected in water, so the heart reflects the person.” Proverbs 27:19
Come out and support the American Heart Association & Richland County Sheriff’s Department by doing Fight Gone Bad or the Burpee Challenge for a good cause. More importantly though, come out and support our gym and show the community what Carolina CrossFit is all about. Word around town is we will have a visit from the local media as well as the Sheriff himself. So, even if you aren’t planning to workout, come by for a bit and lend a hand and some support to your fellow CrossFitters in their effort to kick these workouts in the teeth! You’ll also get to see some “newbies” in action, as many of the people stopping by to workout have never done a CrossFit workout in their life. Now, isn’t that worth stopping by for? If you don’t come, we may make you do burpees on Monday. Lots of them…
“As a face is reflected in water, so the heart reflects the person.” Proverbs 27:19
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CF Legend Greg Amundson demonstrating the differences between a Shoulder Press, Push Press, & Push Jerk
Video courtesy of CrossFit HQ as posted on YouTube
Don’t Forget About This Saturday!!
It’s going to be a pretty big deal, so get your friends and family to come out and support you by working out, watching, or donating to the cause. The fundraiser kicks off at 12:00 and will last until everyone has had a chance to get their workout for charity in. We need everyone’s support in this effort, so pass the word and be ready to work hard on Saturday. We appreciate all of our members and hope that you will all come out and show the community of Columbia what CrossFit is all about and lend your support to all of our boys and girls in uniform who work out at CCF!
“Everybody can be great, because anybody can serve. You don’t have to have a college degree to serve. You don’t have to make your subject and verb agree to serve. You only need a heart full of grace. A soul generated by love.” ~Martin Luther King, Jr.
3-3-2-2-1-1… (if you’ve got one or two more in you after the last set, give it a shot)
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Joe rocking out a Deadlift/Run WOD a few weeks ago
The deadlift used to be known as “The Health Lift”. When performed properly, it’s a beautiful and powerful lift, but more than that, it’s the safest and most efficient way to properly lift objects, not just barbells from the ground. So the next time you go to pick up a bag of groceries, a box, or a kid, execute the movement properly so you don’t hurt yourself. I guarantee that deadlifting odd objects is a lot easier for most of you now! Let’s get some PR’s today!
Reminder for the Fundraiser on Saturday!
Remember, we will be hosting a fundraiser for the Richland County Sheriff’s Department to suppor the American Heart Association. 100% of proceeds will be donated to the American Heart Association. You can participate by showing up at 12:00 and either doing the “Fight Gone Bad Challenge” or the “Burpee Challenge”. For adults, the “Burpee Challenge” will be as many burpees as you can do in 10 minutes. If you have children that would like to participate, then the “Kid’s Burpee Challenge” will be as many burpees in 5 minutes. You can help raise donations by paying $25 per workout or getting your friends and family to sponsor you per point or per burpee. We have sponsor sign up sheets for you to take at the gym.
Also, if you would like to donate time or healthy snacks on Saturday, please email Bobbi at bobbi.millsaps@gmail.com with “Volunteer” or “Snacks” in the subject line. Any and all support will be appreciated by Carolina CrossFit and the Richland County Sheriff’s Department.
“In the end, people respect frankness more than flattery.” Proverbs 28:23
Rx’d weight on dumbell cleans for Men/40lbs & Women/20lbs
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This Saturday, March 21, come out and support the Richland County Sheriff’s Department in their efforts to raise money for the American Heart Association. You can participate by finding sponsorship or paying a flat fee to participate in one or both of the workouts that afternoon. The fundraiser begins at 12:00 after normal gym hours. We encourage everyone to come out and show their support.
How do you donate? Well, you can get your friends and family to sponsor you for one or both of the events, or you can pay $25 per workout. If you choose the sponsorship route, then your sponsors will be donating per point for the “Fight Gone Bad” event, and per burpee for the “Burpee Challenge” event. You can pick up sponsor sign up sheets at the gym. For more information, see Bobbi. 100% of the proceeds will be donatedto the American Heart Association. If you are interested in donating time or Zone friendly snacks for the participants on Saturday, see Bobbi for more info on how to help.
“As a face is reflected in water, so the heart reflects the person.” Proverbs 27:19
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Carolina CrossFit K9 Cops
We appreciate everything you guys do for the community, and after seeing first hand the challenges you face on the job, we are even more proud to have you training at Carolina CrossFit to make you more efficient and prepared to handle the unpredictable things that come your way on a daily basis. Keep training guys!
In life, you never know what’s headed your way. CrossFit can help you train for the unknown. You may have to sprint to save a life, or lift a heavy object to get it in the back of your truck, serious business or not, our goal as trainers is to help you “train to not suck at life.” We are proud of all of our athletes, whether you are a stay at home mom, a soon to be deployed member of the military, a firefighter, or a cop on the street. If there is anything we can do to help you achieve your goals or make you stronger for your daily challenges, let us know. We are your coaches, trainers, and friends, and we are here for your benefit, and no other reason.
“Hope deferred makes a heart sick, but a dream fulfilled is a tree of life.” Proverbs 13:12
LeeAnn in a beautiful handstand hold. Notice how straight and in line she is! If we could all maintain this position during Hand Stand Push Ups, life would be so much easier!
“One day your life will flash before your eyes. Make sure it’s worth watching.” ~Unknown
