6.28.2012

HERO WOD: "MOORE"
























Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.  He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Warm Up: 3 cycles
150m Row
15 Renegade Rows/Arm
150m Run

AMRAP=20min
1 Rope Climb
400m Run
Max Rep Handstand Push up

"You can't know what lies ahead...until you understand the path..."
 
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6.27.2012

6.27.12
























Warm Up:
800m Run
then 3 cycles of...
12 Wall Ball
8 Toes to Rings

Training Sets: 3 sets
15 Unbroken KB Swings
5 Pistol Squats/Leg

1 interval, every :45 sec, 12 sets...
5 SDHP (135/95#)
5 Pull Ups

"I hope this stuff feels this good forever..."

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6.26.2012

6.26.12


























J-Jones is definitely PRIMAL!!!

Warm Up:
200 Double Unders
200 Ab Mat Sit Ups
Movement Prep

Training Sets: 5 sets each
15 Ring Rows
15 Ring Push Ups

AMRAP: 20min
200m Run
14 Weighted Lunges (45/25#)
4 HSPU

"We feed off the scraps that you throw away..."

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6.25.2012

6.25.12





OUR FEARLESS CREW REPRESENTING CFC AT THE PRIMAL GAMES!!

Warm Up: 3 cycles
150m Row/Run
15 Box Jumps
15 Sit Ups
2 Wall Walks

4 Rounds For Time:
10 Burpees
5 Deadlifts (155/105#)
5 Hang Cleans
5 Shoulder to Overhead
10 Back Squats
15 Floor Wipers

"All we are looking for is a chance to fight..."

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6.22.2012

PRIMAL GAMES

Just a reminder that there will be NO Sat WOD (6/23/12)

OUR CREW WILL BE PARTICIPATING IN THE 2ND ANNUAL PRIMAL GAMES EVENT!! GO CHECK IT OUT ON DANIEL ISLAND FROM 8am to 3pm!!

3,2,1...GO!!

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6.21.2012

6.21.12


















Just having a little fun, after 11 hrs and in sun, and 4 WODS a piece!!

Warm Up:
1 Mile Run
Mov't Prep

For Time:
25 Pull Up to Toes to Bar
then 6 Rounds of...
8 Thrusters (95/65#)
6 Burpees over Bar
then finish with...
25 Pull Up to Toes to Bar

"The door is always open..."  

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6.20.2012

FAMILY FIRST

I wanted to give everyone a heads up, and would really appreciate if you could take a second and read the following paragraphs. Thank you in advance for your time...

I received news last week that my father was not feeling well and would be heading to the doctors. He was suffering from stomach pains and nausea. The doctor ordered a full CT scan on his abdominal area. Getting the results a few days later, my family was told my dad has a tumor adjacent to his stomach, hence the reason for the pain.

Yesterday, my mom and dad met with an oncologist, who confirmed the diagnosis and confirmed that the tumor is cancerous. The next order of business is to biopsy the tumor, and to scan the rest of his body to see what stage the cancer is in and to estimate the first steps for treatment. The oncologist informed my parents, that the tumor is inoperable, and that some type of chemotherapy will be needed as a form of treatment.

My father, Bill, is 55 years old, as has been very healthy his entire life. As you can imagine, this news been extremely challenging for my family to handle. We kindly ask that you pray over this situation and pray that the cancer has been caught in the early stages. We are also relying on strength from our family and friends, so that we can be strong for my dad. He has been the rock of our family, and he has always been there for us. As a family, our faith in God is strong and unwavering.

I am sure that in the next few weeks/months/ect, I will be spending as much time as possible with family. It is a blessing from God that they are only a 4 hr car trip away. I am asking for your patience and cooperation, in the event that I am away from the gym. I have spoken with all of the coaches of CFC, and they so graciously have offered to help take on some of the workload of coaching during this time. With that being said, I unfortunately will not be in attendance at this weekends Primal Games event. Coach Hartzell will be there to corral the group and to make sure CFC represents in the best way possible.

 Thank you so much for your prayers, and I will continue to update the group, as my family knows more. I love you all, and can't thank you enough for the support. God Bless you all,
-WG
___________________________________________________________________

Warm Up: 2 cycles
250m Row
8 K2E
16 Med Ball Squat Cleans
Samson Stretch

Training Sets:
5 sets of 10 Ring Dips

3 Rounds For Time:
400m Run
3 Rope Climbs
24 Hand Release Push Ups
12 OVH Squats (95/65#)

"Work with everything you have..."
 
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6.19.2012

6.19.12


















Heat #1 guys taking off for the ocean swim WOD, this past weekend in Hilton Head.

Warm Up: 2 cycles
400m Run
10 Wall Ball Sit Ups
10, 1 Arm KB swings
Soldier Walk

Strength Work: Power Cleans
10,8,6 Movt Prep Sets

5-4-3-2-1 Working sets with 12 AB Mat Sit Ups btwn each

3 Rounds For Time:
12 Box Jumps
9 Toes to Bar
12 Push Press

"Expect Jesus..."

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6.18.2012

6.18.12

Warm Up: 150m run relays 10 Squats 5 Push Ups Training sets: HSPU 4x6 7 intervals @ 2 min: 11 wall ball 7 burpees 6 c2b pull ups "Move forward each day..." Post all scores/times/reps/loads/modifcations to comments.

6.15.2012

Reminder: there will be NO saturday wod tomorrow. Team CFC will be competing in Hilton Head!!! Thanks for understanding. 3.2.1.GO!!!

6.14.2012

6.14.12





































 Warm Up:
800m Run
300m Row x2

For Ttime:
30 Lunges (95/65#)
30 Push Press (95/65#)
then 3 Rounds of..
12 Box Jumps
12 Clapping Push Ups
then...
30 Lunges
30 Push Press

"The formula is simple..."

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6.13.2012

6.13.12

Coach Hartzell has a price for the ARM protein supplement. The price is set at 50 bucks! This is a 16 dollar savings and is only available at the box! Bottles will be in the gym tommorow, bring your payment to recieve your bottle! 3,2,1...GO!

2 Rounds For Time:
400m Run
6 HSPU
13 Deadlifts (315/225#)
29 Pull Ups

"Achievement lies within the reach...of those who reach beyond themselves..."

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6.12.2012

ANYONE STARTIN' TO FEEL A LITTLE "ITCH"!?...























For Time:
1 mile Run
150 Double Unders
50 Burpees
800m Run
100 Double Unders
35 Burpees
400m Run
50 Double Unders
20 Burpees

"What is it...that you really miss most..."

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6.11.2012

6.11.12

















Warm Up:
3 Cycles
15 Double Unders
5 Burpees
3 Cycles
10 Wall Balls
5 Med Ball Sit Ups

Skill Work:
5 Rope Climbs

5 Intervals, @ every 2 min:
25 Squats
15 KB Swings (50/30#)
5 Clean and Jerks (135/95#)

"Whatever path you take...I will follow..."  

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6.07.2012

 https://hope.crossfit.com/sponsor?id=A812

Saturday WOD will be the "CROSSFIT FOR HOPE" FUNDRAISER WOD!!

YOU MUST DONATE TO WOD!! WE ARE AIMING TO RAISE $500!!

The Link above take you directly to our sponsorship page!! 

GIVE HOPE, WHILE YOU WOD... 3,2,1...GO!!


















Warm Up: 1 mile Run

Training Sets: 5 sets
Ring Row x 15 or Muscle Ups

 For Time:
100 Double Unders
then...3 Rounds of...
400m WTD Run
12 MB Burpees
24 Wall Ball Sit Ups
then..finish with...
100 Double Unders

"Don't just like it...love it..." 

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6.06.2012

CROSSFIT TOTAL (CFT)

CROSSFIT FOR HOPE: 
SAT at 9am we will be hosting a fundraiser WOD to fight childhood cancer. 
WE ARE HOPING TO RAISE $500 as a CrossFit Charleston FAMILY. 
IN ORDER TO WOD, YOU MUST DONATE. (Even $10 helps...)

Here is the link to our page so you can donate, or bring cash to the BOX on Sat!! 3,2,1.."HOPE!!!"

https://hope.crossfit.com/sponsor?id=A812






































Here are score's from last CFT!! Come in fired up and ready to set a PR!! 3,2,1...GO!!


Warm Up: 400m Run
then 2 Cycles
2 Wall Walks
Samson Stretch
Squat Walks

3 Attempts at a Max Lift of...
Back Squats
Strict Press
Deadlift

"Don't quit..." -Barb Arno

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6.05.2012

6.5.12



















Warm Up: 3 Cycles, any order
200m Row
15 Double Unders
5 Inch Worms

6 Rounds For Time:
14, 1 Arm DB Thruster (45/30#)
7 Burpee Pull Up
400m Run

"Celebrate all the little moments..."  

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6.04.2012

6.4.12

Warm Up: 3 Cycles
20 Air Squats
150m Run
7 T2B

:90 sec work intervals, 1 min rest, 3 Rounds
3 Power Cleans (185/125#)
Max Rep Push Ups

3 Power Cleans
Max Rep Box Jumps

3 Power Cleans
Max Rep Ab Mat Sit Ups

"Be strong and courageous..."  

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