|Address||3516 El Camino Real|
Palo Alto, CA 94306
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Very proud to announce the winners of the last Whole 30 challenge. Marina and Cory both tied for the most improvements in the last 30 days. Cory lost 12 lbs and 10 inches and showed a 30% improvement in her reps in the test Wod. Marina lost 5 lbs but also lost 10 inches and she almost doubled her reps when she repeated the test Wod. This is a great example of how the number on the scale cannot be what dictates improvements. Instead you should go on how your clothes fit and how you perform in the workouts. Congrats ladies!!!! Very proud of you both
Be proud of all your accomplishments over the weekend of testing. It was impressive! **Our new MVMNT Striking class starts tonight at 5:15pm: Fitness combined with martial arts in a high intensity 50 minute class. Class is FREE to everyone! Gloves & wraps required.
Best RX times for Weekend WOD: Becky N 28:10 Brandie M 30:10 Robert B 31:10 John C 34:21 Travis T 34:49 David Song 34:51 Ken W 35:00 Brannon S 39:48 Wendy G 40:48 Herb F 42:43 Andy H 46:37 WOD: 800M Run ASP 3 Laps Sled Pull (135#, 90#) 25 DB Burpees (35/25) 25 One arm DB Snatch (35/25) - per side 25 Goblet Squats (45/35) 5 Laps MB Shuttle (20/14) 20 Burpees 20 One Arm DB Snatch 20 Goblet Squats 3 Laps MB Shuttle 15 Burpees 15 One Arm DB Snatch 15 Goblet Squats 1 Lap MB Shuttle
GRAND OPENING-Today from 4 pm - 8 pm INTRODUCING- Velocity Distance Project (VDP) Multisport Company will be opening its second Columbia store inside Carolina CrossFit (CCF), 1825 Laurel Street. While we won't have all of our merchandise fully stocked, we want to open things up as several CCF members have mentioned they are in need of shoes and other products that we will have in stock. Our opening hours will be: Monday - Wednesday: 10am - 8pm We fully expect to be open six days a week in the future, once we are able to hire sales staff for all of our stores. We will be stocking functional fitness shoes from Altra and INOV-8, Zensah, 2XU and RecoFit compression wear, Feetures socks, fitness apparel, supplements, and sports medicine products. In the future, we will have jump ropes, AbMats, wraps, lifting belts and gloves, CrossFit specific apparel, and much more. We are looking forward to making this store into the area's premier functional fitness-related store and offering many of the hard to find products that fitness athletes purchase. If there are specific products that you would like and already use, and would like the ability to purchase them locally at possibly a lower price, let us know what the products are and we will work on getting them in. For information on products and services contact Dave (Doc) Hale at (803) 338-0502.
Many of you outside of the 6am class may not know Tommy, but he's been working incredibly hard over the past year to make some big changes to his health and fitness. We couldn't be any more proud of his success! "A little over a year ago I made the conscious choice to finally get healthy. I joined a Crossfit gym (CrossfitRVA) and started eating better (portion control, better choices etc.) Today I reached my goal weight of 185 lbs., down 77 lbs since starting this adventure and 8 inches off my waist (the pants I am wearing in the pic are a 42 waist). Needless to say I am extremely excited about where I am at."
Athletes and Friends- CrossFit 285 is once again supporting and hosting "31 Heroes". Join our team to support the effort and get your shirt. We look forward to everyone joining us August 2nd at 9am or 10am to take on the WOD. https://www.eventbrite.com/e/31heroes-2014-workout-to-remember-tickets-11649625343?team_token=808403-20952
Monday-July 14th Jason Painter Give us a little background about yourself. I am originally from Louisville, Ohio. After graduating from high school I moved to Conway, SC to attend Coastal Carolina University. While at CCU I met my wife Presley and come July we will celebrate our 10th wedding anniversary. Our Little Buckeye Crosson rounds out the family. How did you hear about CCF. A former boss of mine kept inviting me to come try crossfit. At the time I was very active with P90X and Insanity so I didn't see the need to make a change. Finally I gave in and went to a WOD and I haven't looked back since. What's one thing most people don't know about you? I am very much an introvert. It is very stressful for me to be outside of my comfort zone. What music can we find currently playing in your car? I mostly only listen to sports talk radio but if music is on in my car it's either 89.7 WMHK or Need to Breathe. What current things are you working toward when it comes to your health, training, career or personal life. Health - I started eating mostly paleo around a year and a half ago. Now I am working on eating for top performance. Training - I am currently training to compete in the team scaled division at the Famously Hot. Career & Personal - With having a young son I am trying to find balance between my career and personal life. I have to remind myself that I work to live I don't live to work. Tell us about your most memorable workout from CCF My most memorable workout was 12.1 during my first open. It was 7 minutes of burpees and I was hurting 3 minutes in. The energy in the gym was amazing and I was able to block out the pain and "go down the rabbit hole" as Coach Paul says. Greatest Accomplishment - Back in 2008 I looked in the mirror and weighed over 280 pounds. The next day I started to run and could only make it a 1/4 of a mile. I kept running everyday and added in some cardio/weight workouts and in less than a year I had lost 80 pounds. What would you tell someone who is interested in training with CCF? There is no other gym/training program better in the area. The community at CCF will welcome you in and help you to achieve your fitness goals. FITNESS- A1. Front squat @3211; 8-10 x 3; rest 30 sec A2. Single arm DB press @2111; 8-10/arm x 3; rest 30 sec A3. Strict chin up – max effort set; rest 30 sec A4. FLR x 60 sec; rest 2 min + 3 sets: 200m run Push up max effort Russian KB swings x 10 Rest walk 60 sec BALANCE- A1. FS @ 30X1; 3-4 x 5; rest 10 sec A2. AMRAP Pull - ups; rest 3 min B. Front rack walking lunges x 20; B2. AMRAP Push-ups 1 min; Rest 60 sec x 4 C. TTB - 10-12 x 4; rest 1 min SILVERBACK Barbell- -BS 5x5 (across) -Clean Practice- 1 clean pull+1 clean + 1 hang clean -Strict Press 22.214.171.124.6.6
WOD for Monday, July 14th, is... A. Front Squat Heavy Double in 12 min B1. 4 sets 7 Heavy unbroken Thrusters progress in weight each set. Rest 20 sec B2. 4 sets AMRAP(-1) Toes 2 Bar -Rest 2 - 3 min between sets C. 800m run Time Trial