Work Out Of the Day!

“May the God who gives endurance and encouragement give you a spirit of unity among yourselves as you follow Christ Jesus, so that with one heart and mouth you may glorify the God and Father of our Lord Jesus Christ.”- Romans 15:5-6

 Sorry For the delay. Having IT issues!

WOD  

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

The After School Crowd working on their WOD!

Work Out Of the Day!

“God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.”- Hebrews 6:10

Crossfit Boot Camp

7:00 AM 7 PM 

What is Crossfit / Teach “Air squat”

WOD 

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

 Saturday Class working through “Fight Gone Bad”. Many PR’s  265 by Steph!

Work Out Of the Day!

“The LORD your God is with you, he is mighty to save. He will take great delight in you, he will quiet you with his love, he will rejoice over you with singing.”- Zephaniah 3:17 

Question of the Day.

What role do vitamin B12 and Folic acid play in Red Blood Cell Production? 

 WOD

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments

SWAT WOD

CrossFit Boot Camp  

 Martina and lynette working on the Fundametals! Great Job Ladies!!!

Work Out Of the Day!

“As you do not know the path of the wind, or how the body is formed in a mother’s womb, so you cannot understand the work of God, the Maker of all things.”- Ecclesiastes 11:5

Crossfit Boot Eval

“Baseline” Test

400m run

40 Air Squat

30 Sit-up

20 Push-Up

10 Pull-UP

For Time:

WOD

Thursday 080515

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Ashley Hitting her PR of 230lb! Also she has lost 42 inches all over since Jan!

Work Out Of the Day!

 “For you created my inmost being; you knit me together in my mother’s womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.”- Psalm 139:13-14 

Wednesday 080514

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080410.

Crossfit BootCamp Day 4

Teach:

Push Jerk

Med Ball Clean

OverHead  Squat

Mini Wod after ED.

SWAT WOD

• 2-position snatch (mid-hang, floor) - 60% x 3 sets
• 2-position clean (mid-hang, floor) - 60% x 3 sets
• Push jerk + jerk - 60% x 3 sets
• Ab wheel - 3 x 15

Work Out Of the Day!

“Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”- Proverbs 31:30  

Boot Camp Day Three

Push Press

Thrusters

Sumo Dead Lift High Pull

Burpee

Finish up with a Mini WOD

WOD 

Overhead Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

OL WOD

• Power snatch - 80% x 1 x 3
• Power clean + jerk - 80% x 1 x 3

3 rounds for time of:
100 m sprint
15 burpees

 Will Sloan Hammering out 30 Muscle-Ups for time! Great Job Bro!!

Work Out Of the Day!

“A wife of noble character who can find? She is worth far more than rubies. She watches over the affairs of her household and does not eat the bread of idleness. Her children arise and call her blessed; her husband also, and he praises her:”- Proverbs 31:10, 27-28

NON BOOTCAMPERS  

Monday 080512

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

BOOTCAMP

Follow Daily Progression. For instruction See Coaches.

Our Newest Coach (Wendy Pace) working with Mr. Jake on the OHS!

Crossfit Kids Will begin this Summer! Come and Join Us! Putting the Physical back into Education!! 

Work Out Of the Day!

“[A Brother Who Sins Against You] “If your brother sins against you, go and show him his fault, just between the two of you. If he listens to you, you have won your brother over.”- Matthew 18:15

Saturday 080510

Crossfit HQ 

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Carolina Crossfit Saaturday Team Challenge!

Teams of three will compete by performing a non-stop rotation for

7 rounds

400m run

20 sit-ups

20 kb swings

Work Out Of the Day!

“[Life Through the Spirit] Therefore, there is now no condemnation for those who are in Christ Jesus, because through Christ Jesus the law of the Spirit of life set me free from the law of sin and death.”- Romans 8:1-2

Crossfit HQ

Rest Day

CCF

Foundational Teaching of the “Air Squat”

“The Squat is an essential component of all functional movement.”

Finish up with a WOD

Newcomer Jim Working on his “Air Squat”.

For all you Crossfitters, what is wrong with his squat?

Work Out Of the Day!

“Be wise in the way you act toward outsiders; make the most of every opportunity. Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.”- Colossians 4:5-6   

Thursday 080508

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080307.