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CrossFit Rock Hill posted on Facebook

Open WOD 17.2 will be announced tonight at 8 pm! Any guesses as to what it might be?!

No matter what it is…we will see YOU tomorrow at 6:30 pm for Friday Night Lights!

CrossFit Rock Hill shared an image on Facebook

Coach Jan is holding a run clinic Saturday January 28 at 11am. Athletes will have their run form videoed, critiqued, and also introduced to run theory and drills. Athletes will leave with a new sense of mindful running and a 6 week training program. They will also be encouraged to meet once a week with coach Jan to re-evaluate their running form. This clinic is free to unlimited members and $30 per person for others. Please sign up on the sheet by the fountain whiteboard.

CrossFit Rock Hill shared an image on Facebook

Coach Dan will be doing RomWod tomorrow morning at 8 am for anyone who wants to workout all your soreness from this week’s training!

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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!!!!

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 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!

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 !

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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

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CrossFit Danville shared a link on Facebook

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CrossFit Soul shared an image on Facebook

@athletixrehab is in the house today for the second installment of their mobility series! Today we're looking at the shoulder and overhead/front rack positions. ⠀ #teamSOUL #Athletixrehab #mobility

CrossFit San Ramon shared an image on Facebook

simonhopes published the post 5 Ways to Get the Most Out of Your Workout on
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CrossFit Verve shared an image on Facebook

@crossfit has a mantra: Mechanics, Consistency, Intensity. This goes for all aspects of life really. @andyemke and @carebearsteph need to work on those high five mechanics, #lookattheelbow. #missedthemark #caughtonfilm #teamworkmakesthedreamwork @crossfitgames @crossfitaffiliates @progenex @progenexaffiliates #OpenGo

CrossFit Verve posted on Facebook

New WOD: For time: 2,000m Row 200 Double unders 2 Mile Run Post times to comments and BTWB Sometimes it takes a little family support to get you through the workout. ... Click for more: http://www.crossfitverve.com/?p=22162

CrossFit Rx posted an article
MBS Crossfit shared an image on Facebook

17.4 ⬆️⬇️✖️5️⃣5️⃣ #intheopen #wallballs #crossfit #17point4 #upanddown

CrossFit Soul shared an image on Facebook

#Repost @athletixrehab with @repostapp ・・・ Join us tomorrow morning, March 19 @10am for a Shoulder Mobility Workshop! Having pain reaching overhead? Stiff in the front rack position? Trouble with your lockout? Feeling instability in the shoulder? Learn how to address these issues with proper mobility drills, priming techniques, and positional modifications. #Athletix #Athletixrehab #getbackinthegame #PhysicalTherapy #DPT #CSCS #USAW #Physio #Rehab #CFSoul #TeamSoul #Kneehab #Compex #Graston #NormaTec #miami #brickell #coralgables #bodyandsoulmiami #snatch #crossfit #crossfitbodyandsoul #305 #305fitness @bodyandsoulmiami @crossfitsoul

Mat-Su CrossFit shared an image on Facebook

Here's what I got last night for 17.4! Hoping to have someone next week with a good camera!!!!

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CrossFit S3 posted an article
CrossFit Rubicon shared a link on Facebook

"Consumers are finally catching on to the fact that what we put in our mouths effects our waistline as well as our health. Since consumers have become much smarter and finally waking up to these realities, they are demanding healthier food choices." "Big food companies are hiding ingredients they know we really don’t want to consume in their products. This time it’s the presence of a new version of high fructose corn syrup."

CrossFit North Alpharetta shared an image on Facebook

17.4 has us feeling like...

CrossFit Full Circle shared an image on Facebook

Huge morning for 17.4. Great work everyone!

CrossFit Pulse shared an image on Facebook

CrossFit Woodbridge shared an image on Facebook

BFF's

CrossFit East Cobb shared an image on Facebook

HERO Week hoodies looking good on this rainy Saturday morning. #notahobby

Brickhouse CrossFit shared an image on Facebook

PBR is back in the House! @slcilek brought some new hats for us. Grab one next time you're at the box. #brickhouseathlete #pbr

CrossFit Chesapeake shared an image on Facebook

Please like, share, and tag photos but do not edit them in any way.

CrossFit Tyson's Corner shared an image on Facebook

Saturday morning Thrusters! #moveliftplay #crossfittysonscorner #cftc #wod #crossfit #workoutoftheday #crossfitstrong #crossfitlife #fitlife #thrusters #squatlife #justdoit #tysonscorner #tysonsva #vienna #virginia

CrossFit Chesapeake shared an image on Facebook

It was a Barbells and Burritos kind of night at CrossFit Chesapeake's 17.4 throwdown tonight! Great job to everyone who gave their all to this leg destroyer! Special thanks to our amazing coaches for ALL you do, to @seed_ofthe_king and @daiseyphoto for all the awesome pics and to @thomas_quick for delivering our delicious @burrito_perdido! Next week is it - 17.5 and CFC's After the Open Celebration! See you there #cfcfamily!!! #crossfitchesapeake #17point4 #itsreally16point4 #stillasuckfest #proud #barbellsandburritos #rxproshop #rxps #wefuelthemachines #deadlifts #wallballs #rowing #hspu #weloveourmembers #weloveourcoaches #crossfitopen2017 #intheopen #crossfitchesapeakebuildschampions #crossfitchesapeakebuildsfriendships #fitfamily #fitfriends #fitness #crossfit #weightlifting #kiloflightclub

CrossFit Intense shared an image on Facebook

You don't need machines to get fit and healthy. In fact, machines are often used incorrectly. Come to a gym where every movement is coached and if you're doing it incorrectly, you will be coached and corrected so that your body will receive the maximum benefit of each movement. We don't use machines: we develop your body into a machine that's toned, fit, and prepared for life. #crossfit #layneperformance #hardertokill #fairmontwv #crossfitintense

CrossFit Tyson's Corner shared a link on Facebook

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CrossFit Tyson's Corner shared an image on Facebook

Tomorrow will be the scored 17.4. How did you do today if you did it for fun? #moveliftplay #crossfittysonscorner #cftc #wod #crossfit #workoutoftheday #crossfitopen17point4 #crossfitopen16point4 #crossfitopen #crossfitstrong #crossfitlife #fitlife #handstandpushups #justdoit #tysonscorner #tysonsva #vienna #virginia

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CrossFit Woodbridge shared an image on Facebook

17.4 complete. Also, Chris Duncan Ferrell, no rep buddy.

CrossFit Rosslyn shared a link on Facebook

Open WOD Saturday: 3/18/17, , http://crossfitrosslyn.com/open-wod-saturday-31817/

CrossFit Rosslyn posted an article
CrossFit Woodbridge shared an image on Facebook

This man right here is number 1 in the State in his division. Joe Yoswa

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) teams of 4 cant put the bar down (human rack) 400m run (2x medball per team) 40 Lateral Burpees 180 Thrusters 95/65 400m run (2x medball per team) 40 Lateral Burpees 120 Push Press (115/75) 400m run (2x medball per team) 40 Lateral Burpees 80 Push Jerk (135/95) *Barbell hits ground 400m run (2x medball per team) 40 Lateral Burpees then pick up where you left off https://crossfitoldtown.com/saturday-97/

CrossFit Reston shared an image on Facebook

Saturday, 03/18/2017 Athlete's Choice Option A - 5 RFT: 15 pull ups, 10 Ground-To-Overhead (GTO) (95/65) Option B - 5 RFT: 10 C2B pull ups, 10 GTO (135/95) Option C - 5 RFT: 5 Muscle Ups, 10 GTO (165/115)

CrossFit Fairfax shared an image on Facebook

Saturday, 03/18/2017 Athlete's Choice Option A - 5 RFT: 15 pull ups, 10 Ground-To-Overhead (GTO) (95/65) Option B - 5 RFT: 10 C2B pull ups, 10 GTO (135/95) Option C - 5 RFT: 5 Muscle Ups, 10 GTO (165/115)

CrossFit Woodbridge shared a link on Facebook

As a coaching group we have agreed to help you guys with the single most influential movement in your fitness bag of tricks, the squat. Reason for this is that the squat is the absolute basis of all other movements. The air squat isn't easy. It's especially not easy to do PERFECTLY. Meaning squatting correctly, engaging everything you need to engage to make your squat work. [ 288 more words ] http://crossfitwoodbridge.com/2017/03/17/saturday-march-18th/

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