Category Archives: WODs

8/30/13 Friday

 

Carolina CrossFit will be a host location for the #hotshots19 Hero WOD this Saturday.

$10/Athlete with ALL proceeds going to benefit the families of the Prescott Granite Mountain Hotshots

Class times will be 9am, 10am, and 11am at CCF

1825 Laurel St.

There will be a 50min time-cap on the WOD! (IF you want to FINISH the WOD, please let us know before the 3, 2, 1, GO so we can make the necessary equipment changes)

“Hotshots 19”

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

More info HERE

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There will be an extended Open Gym next Thu, Sep 5th, from noon-7pm

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NEXT Saturday, Sep 7th-

We will be CLOSED as we will be hosting the Palmetto Heroes Challenge all morning. You can sign up to compete HERE

This Event will have a TON of Vendors, Sponsors, and news coverage statewide on hand. It will be worth checking out, even if you’re not competing.

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Fitness-

A.

8/29/13 Thursday

Upcoming CCF schedule:


Saturday, August 31st-

We will be hosting the #hotshots19 WOD THIS Saturday.

8/28/13 Wednesday


Carolina CrossFit will be a host location for the #hotshots19 Hero WOD this Saturday.

$10/Athlete with ALL proceeds going to benefit the families of the Prescott Granite Mountain Hotshots

Class times will be 9am, 10am, and 11am at CCF

1825 Laurel St.
Columbia, SC 29201

There will be a 50min time-cap on the WOD!

“Hotshots 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

More info HERE

Fitness-

36min AMRAP at Z1 (50%, Constant Motion)
300m Run
1 min FLR
150m Run
Jump Rope Singles 1 min

Sport-

36min AMRAP at Z1 (50%, Constant Motion)
AD 2mins
Row 2mins
Jump Rope 1min
FLR on floor 1min

8/27/13 Tuesday

Are you interested in competing in the Palmetto Heroes Challenge on Saturday, September 7th?


Teams of 2 (One Team member must be a “First Responder”) compete in 2 WOD’s, and a “secret” 3rd WOD for the top 5 Teams.

8/26/13 Monday

Membership Appreciation:

Evan Polk

How did you hear about CCF?

8/24/13 Saturday


The WOD will be OUTSIDE today due to the Optimum Performance Training Athlete Camp.

8/23/13 Friday

CCF REMINDER: ONLY 530pm & 630pm classes today due to the Optimum Performance Training Athlete Camp!

Normal gym hours will resume Monday, August 26th at 5am

WOD is same as yesterday- feel free to switch from Sport to Fitness/ Fitness to Sport if you made it both days.

8/22/13 Thursday

Gym will be open today for classes at 5am, 6am, 7am, 8am, 930am, noon, 3pm, 4pm, and 5pm.

8/21/13 Wednesday

REMINDER- Schedule changes for this weeks Optimum Performance Training Athlete Camp:

Thu Classes- 5am, 6am, 7am, 8am, 930am, noon, 3pm, 4pm, and a 5pm class.

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