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CrossFit Rock Hill shared a link on Facebook

Members – we’ve extended our t-shirt deadline through the weekend. Be sure to your order your CFRH t-shirts! Use the link below with the code “CFRH” to access our web store. Don’t miss out!

CrossFit Rock Hill posted on Facebook

CrossFit Rock Hill would like to congratulate new member, Samantha Nicolai on her successful finish in her first sprint distance triathlon. Samantha raced Sunday, August 7, 2016 in Denver Colorado in the women’s only Tri For the Cure Triathlon.

CrossFit Rock Hill posted on Facebook

Go to our website and check out the highlight of our new CrossFitter of the month, Ray Martinez!!!! Good job Ray and keep up the great work!!!

CrossFit Rock Hill posted on Facebook

CFRH members- don’t forget tomorrow is Bring A Friend/Family Day!!! 9 am WOD. We also will start kids yoga tomorrow at 9 am ages 5-12.

CrossFit Rock Hill shared an image on Facebook

Congrats to new members Harrison, Lia, and Alex!!! Good job during on Ramp and glad to have you!!!!

CrossFit Rock Hill posted on Facebook

Please keep members Brandi and Jonathan Caldwell in your thoughts as they travel to Duke tomorrow for Brandi’s mom to undergo some tests. Safe travels and we hope for a speedy recovery.

CrossFit Rock Hill posted on Facebook

Members, Just a head’s up: Open gym and noon wod tomorrow is from 10-2, but Friday will be from 10:30 1 1 pm. Please spread the word. Thanks!

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Rock Hill posted on Facebook

Please note: North Western High School is having a track meet today. We will meet at Rawlinson Middle School at 6pm for CFE Run Wod. Rawlinson is right next door to North Western. See ya there!

CrossFit Rock Hill posted on Facebook

Sorry for the late update here, but Week 4 Results are in. It’s still a close race with 1 workout to go. In roughly 8 hours we’ll know the details of our final punishment! Let’s hope for a good one! Week 4/16.4 Team Results: 1. Wodding Crashers 2. Team Beastcakes 3. Sons of Franarchy Week 4/16.4 Individual Winners: RX Male: Patrick Mitrovich RX Female: April Hunter Scaled Male: N/A Scaled Female: N/A Masters Male: Dan Martinez Masters Female: Melissa Magann Week 4/16.4 Individual Achievements: Looks like we had a few Deadlift PRs for Karen Khoury, Stephanie Hawkins and Ali Tracy! Great job guys! Overall Leaderboard: 1. Wodding Crashers 2. Team Beastcakes 3. Sons of Franarchy As always, we are extremely proud of all our athletes and extremely grateful for our coaches who put in the extra time to ensure everyone is judged. Let’s keep it going with our final event this Friday night! It’s a social so bring food and drink so we can celebrate after the last 2016 Open WOD! Remember, all are invited to hang out and support our community, even if you’re not doing 16.5. Come out and cheer! See you at the box!

CrossFit Rock Hill shared an image on Facebook

Congratulations to Cory Colvin on completing his first Marathon at Disney world , Florida ! Way to go Cory !

CrossFit Rock Hill posted on Facebook

Members: If you are planning on attending the spin class Thursday night at the Charlotte YMCA, please let Coach Jan know. We have to have a check in list for the YMCA front desk. Thanks!

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General Information

NameCrossFit Rock Hill
OwnerThomas Sayle
Websitecrossfitrockhill.com
Phone(803) 980-2348
Emailinfo@crossfitrockhill.com
Address563 Linkwood Rd.
Rock Hill, SC 29730

Like, Tweet or +1 CrossFit Rock Hill

paradisepackers shared a link on Beaverton CrossFit
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Riya Agarwal posted on Tabata Times
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CrossFit WhiteMarsh posted an article
CrossFit Harbor East posted on Facebook

Thursday December 8, 2016 6:00pm - 7:15pm BFL Workout: 3 Person Team 15min AMRAP Row (300m/250m) 10 Clean & Jerk (95/65) 40ft OH Lunge (65/35) Scaled - 65/35, 35/15 Rx - As written Competitor - 135/95, 95/65 *If you don't have a team yet, we'll partner you up! No 5:30pm or 6:30pm classes. 6am, 11am, 4pm and 7:30pm classes WOD: For Time; 150 Wallballs (20/14) Every 3 minutes complete 10 Burpees Scaled - 14/10 Rx - As written Accessory Work: 2 Rounds 20 Hollow Rocks 20 Super Mans 20 V-Ups 20 T-2-B 20 GHD Back Extensions

Diablo CrossFit shared a link on Facebook

CrossFit Revamped posted on Facebook

I am just really excited for tomorrows Barbell Complex and WOD's!! That is all! See you tomorrow! Tomorrrow's Workout: Barbell Complex In the following complex, complete your heaviest lift in 15 minutes: “Dos y Uno” 2 Hang Power Clean+1 Front Squat+2 Push Jerk+1 Split Jerk+2 Back Squats+1 OVHS WOD Pick your poison WOD’s: WOD #1 2 Rounds for time: 40/30 Cal Row 40 Box Jumps (24/20) (no lockout) 3 Hang Squat Cleans (Weight you ended your complex at) -OR- WOD #2 2 Rounds for time: 21/15 Calorie Bike 15 Wall Ball Shots (20/140 9 Strict Pull-ups 6 Burpees over the bar 3 Hang Squat Cleans (Weight you ended your complex at) -Time Cap For Both Workouts is 13 minutes-

CrossFit Federal Hill posted an article
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CrossFit DC shared an image on Facebook

Sending our very best wishes to longtime CFDCers Elyse M. and Shawn I., who are all packed up and on the road to their new digs in sunny SoCal. Shawn took the first sip of the Kool-Aid (motivated, rumor has it, by wanting to look like a character from 300 for his wedding), completing Elements with Coach Tom in September 2013. Elyse wasn’t far behind, though. Next thing you know, both were regulars at 14th Street evening classes, and familiar faces at gym events -- from happy hours to the Smackdown to the Open. We won’t soon forget the time Coach Steve convinced Elyse to jump in and do “Helen” with the other CFDC coaches -- after she had just done the workout in class. (We always knew there was an animal behind that calm, sweet demeanor!) Or the time Shawn I. -- King of Open "Firsts" if there ever was one -- locked out his very first bar muscle-up in the 2016 Open; a worthy follow-up to hitting his very first ring muscle-up in the 2015 Open. “We may not remember a lot of the individual workouts (it's our coping mechanism), but we will sure as hell remember the people we suffered through them with and the coaches that got us to where we are today," Elyse says. "It sounds cliche but CFDC changed our lives for the better and it’s a huge reason we are so sad to leave DC. Our next box has such big shoes to fill it almost feels impossible... we will forever consider CFDC our home." Come back and visit soon, you too. Much love from your (forever and ever) CFDC family!

CrossFit Balance shared a link on Facebook

BALANCE GYM HOLIDAY PARTY DETAILS BELOW!

Walnut Creek CrossFit shared an image on Facebook

We want to get back to recognizing our amazing athlete community! This week, Kristine!! Kristine has been with us a LOOONNNNGGG time, so we have high expectations from her each and every class. She has not settled, is always working towards a new goal, works incredibly hard and has made consistent progress throughout her time with us. Her quiet intensity, strong work ethic and consistent openness to new cues, ideas and corrections to form make her great to have in any class. She is an active part of our community outside of the gym and is supportive to her fellow CrossFitters at every turn. If you've never been to a 5am or 6am class, come workout with her and witness her crush it live!

District CrossFit shared an image on Facebook

Time for Friday Night Lights in Friday! Feel free to compete, spectate or just generally hang out. Chill out afterwards with some always epic DCF Slap Cup Showdown!!!

CrossFit WhiteMarsh shared a link on Facebook

Join now for 50% off your first month!

CrossFit MPH shared an image on Facebook

The latest order of MPH apparel has arrived! Please see Rebekka or Melody for pick-up. If you have not paid, please also bring cash or check to claim your items!

CrossFit Revamped shared an image on Facebook

⭐️ ⭐️ ⭐️ STARS CAN'T SHINE WITHOUT DARKNESS #FoodForThought #CrossFitReVamped #Community Photo Credit: Jennifer Runyon Photography

CrossFit Kindred posted an article
CrossFit Praxis shared a link on Facebook

Back Squats are on tap for today, but more importantly to note is the intentionally slow lowering phase of the lift. Wondering why we get so much pleasure out of making your lifts harder?? Check out Head Coach Noah's latest post for some answers!

Walnut Creek CrossFit posted an article
CrossFit Harbor East posted on Facebook

BFL Workout Sneak Peak!!!! Tomorrow (Thursday) at 6pm everyone can participate in a fun, friendly In-house competition workout. Team of 3 (If you don't have a team, we'll pair you up!) There will be a Row. There will be Clean & Jerks. There will be a Mystery Movement (or two). Scaled, Rx, Competitor, and Master divisions!!

simonhopes published the post UFE: The Most Effective Treatment for Uterine Fibroids on
It has been estimated that about three-quarters of women, who have attained their child-bearing...
CrossFit No Boundaries shared a link on Facebook

futshop posted on CrossFit Unbound
Futshop.net is The Best and Top 1 Fifa 17 Coins Store Online!
CrossFit Ocean Beach posted on Facebook

Wednesday 12.07.16 Pre WOD Core 2:00 High Plank 2:00 Arch Hold 1:30 Side Plank L 1:30 Side Plank R ______________________ Every 0:30 for 3:00 (6 sets) 1 Power Snatch @ 60% -2:00 weight adjust- Every 1:00 for 6:00 (6 sets) 1 Squat Snatch @ 70% -2:00 weight adjust- Every 1:30 for 6:00 (4 sets) 1 Squat Snatch@ 80%

CrossFit Proper posted an article
CrossFit Silicon Valley shared a link on Facebook

http://crossfitsv.com/wod/2016/12/6/wednesday

CrossFit Newport Beach posted an article
TJs Gym shared an image on Facebook

TJ's Gym Workout for 12.7.16. #tjsgym #tjsgyms #marinschooloffitness

TJs Gym shared an image on Facebook

Back in early 2015, Anthony Lowenstein sent me (Allison) this photo of his "alternative workout" for people if they didn't like any of the three lines of programming we had in place. He named it the ALow iOS group workout, making fun of our Google Group discussion board. I had joked that I had sent him an invite to it about once a month, for about six years, each time he had asked, though he never signed up. The email interactions w ALow over the years were priceless, and we will share some good ones from time to time. So, don't worry, this is NOT tomorrow's workout. We will get back to other pics and content very soon, as well. #tjsgym #tjsgyms #ALow #youcantmakethisshitup #godspeed

CrossFit Elysium shared a link on Facebook

This will be a fun one! http://www.crossfit858.com/2016/12/december-7-2016/

CrossFit Mission Gorge shared a link on Facebook

This will be a fun one! http://www.crossfit858.com/2016/12/december-7-2016/

CrossFit No Boundaries shared an image on Facebook

A little bit of Zen after a good workout. Keep up the hard work. See you tomorrow!!!

CrossFit Elysium shared an image on Facebook

So proud of Candace tonight. The greatest adaption was between the ears. A few adjustments and her implementation of them, resulted in a good PR! @crossfit858 @crossfit858missiongorge @crossfit858uptown #crossfit #crossfit858#crossfit858missiongorge#crossfit858mg #crossfit858uptown#sandiego #sdfitness #sandiegofitness#sorrentovalley #scrippsranch #lajolla#miramar #miramesa #utc #ucsd#alliedgardens #grantville #delcerro#friars #missiongorge #sdsu#missionvalley #northpark #npsd#normalheights #858 #619

CrossFit Fortius posted an article
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CrossFit Belmont Heights shared a link on Facebook

http://www.crossfitbelmontheights.com/wodsnblogs/2016/12/6/cfbh-127

CrossFit Hollywood posted on Facebook

Wednesday, Dec. 7th WOD: Holiday Mystery WOD #7! Things to bring: -Metcon shoes -Wrist wraps

CrossFit Marina shared an image on Facebook

Wednesday: 1000 meter Row or 800 meter Run 50 KB Swings 52#/35# 100 Double Unders or 300 Single Jumps Rest 2 min For time: 100 Sit Ups

CrossFit Surf City shared a link on Facebook

12/7/2016 Beginner Intermediate Advanced WOD 24 Min EMOM Min 1-6 Odd - 7 Back Squats Even - Max reps pull ups Min 7-12 Odd - 7 Back Squats Even - Max burpees Min 13-18 Odd- 7 Back Squats Even - Max KB swings Min 19-24 Odd - 7 Back squats Even - Max box jumps Back Squats: Beg(75/55) Int(95/65) Adv(115/85) KB Swings: Beg(26/18) Int(1/26) Adv(1.5/1) http://www.crossfitsurfcity.com/workout-of-the-day-wednesday-december-7th/

CrossFit Surf City posted an article
CrossFit Fortius shared an image on Facebook

Coach Jesse (@coachjesse_fortius) working power clean technique with 4pm class. #teamfortius #crossfit #oly #olympiclifting #weightlifting #sandiegocrossfit #sandiegoweightlifting #fitness #lindavista #livesore #formulao2 #drinko2

CrossFit Temecula posted on Facebook

Quick heads up the 5am class will be cancelled due to a scheduled power outage. Thanks everyone.

CrossFit No Boundaries shared an image on Facebook

Time to get down with some pause squats, yo! #developyourself #liftstrongandprosper #cfnbfam

CrossFit Proper shared an image on Facebook

We teamed up with @abc_hopes to give you a functional Christmas gift. Everyone that comes to the Christmas party will get one of these so you don't have to walk out of the grocery store with all your healthy foods falling out of your hands. #DoTheHardThings #ItsAMovement #abchopes #christmas

CrossFit Proper shared an image on Facebook

CrossFit Kids at 4pm! #DoTheHardThings

CrossFit 323 shared a link on Facebook

BACK SQUAT: 3 - 3 - 3 - 3 - 3 then 5 Rounds for Time of: 5 Thrusters (135/95) 10 Toes-to-Bar 20 Double-unders Extra Credit 1 min Side Plank each side X 2 http://crossfit323.com/2016/12/05/workout-of-the-day-monday-12516-2

Trojan CrossFit shared an image on Facebook

WOD 12.06.16 A) 'Angie' 100 Pull ups 100 Push ups 100 Sit ups 100 Squats For Time. #Crossfit #TrojanCrossfit #TrojanAthletics #WarriorsComeOutToPlay #Warriors #DTLA

CrossFit Fortius posted an article
Vault CrossFit shared an image on Facebook

Nice little 10:00 EMOM of handstand walks and hollow body holds in gymnastics class! #workout #trainlikeanathlete #noexcuses #fitspiration #bestboxinthevalley #banditnation #workonweaknesses #gymnasty #handstandwalk #hollowbodyhold #core #strength #control #move #fitness #health #lifestyle #bettereveryday #progress

CrossFit No Boundaries shared an image on Facebook

On your marks... #developyourself #liftstrongandprosper #cfnbfam

Aliso CrossFit shared a link on Facebook

Your goal every day is to be better than you were the day before. http://www.alisocrossfit.com/5-steps-to-a-mentally-stronger-you/

Aliso CrossFit shared an image on Facebook

#alisocrossfit

CrossFit Carpinteria shared an image on Facebook

simonhopes published the post Practical Applications of Floatation Therapy on
With regards to the practical applications of REST, the possibilities are immense as research has...
CrossFit North Pasadena posted an article
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Trojan CrossFit posted an article
Vault CrossFit shared a link on Facebook

Tuesday, December 6 - http://www.vaultcrossfit.com/2016/12/tuesday-december-6/

Vault CrossFit posted an article