Tuesday
WOD
17 minute cap, 3 Rounds for time
50 Double Unders
40 Dumbbell Thrusters
30 Pull-ups
20 24-inch Box Jumps
10 Knees to elbow
Our New Member On-Ramp program kicked off to a great start last night. Special thanks to Uncle Dan & Brian A. for staying late and helping out! If new members come to your class, take some time to say hello and introduce yourself. Everyone remembers their first day at CCF; a little awkward, right? Oh, and a little incentive for ya–if you don’t introduce yourself and your trainer catches it, you gotta drop and give 10 burpees. 
In case you haven’t heard, Trainer Matt and his wife Natalie are expecting a baby due in September. Congratulations to both of you!
Big thank you to all who have already completed our survey.
If you have yet to do so, please take a few minutes to answer the questions on our anonymous survey.
CCF is proud to announce that we have 5 athletes competing in the CrossFit Games Sectional Qualifier this Saturday in Fort Mill, SC. This week we’ll be doing a mini profile on each athlete.
Josh McMahon
Age: 23
Favorite WOD: Grace
Least Favorite WOD: 30 muscle ups for time
Favorite snack: sweet potatoes, ground beef with broccoli
Why are you competing in sectionals? To gain experience and it gives me something to train for.
Josh at the top of a MU. Not something you would see very often before but he has been working his butt off to get better. He is getting much better and before long that 30 MU’s for time will be his favorite WOD. Good Job!
Pre- order organic CCF T-shirts. For 10 bucks!!
Yay!!!! I want one!!!
ps. When did Tammy start rapping?
it’s what kris allen shoulda sang…
I want one as long as it’s gluten free
Send your t-shirt size to me (fairchild@sc.rr.com). For ladies, there is the option of Bella “fitted” tees or regular old t-shirts. For Bellas order one size up from what you typically wear. You can pay when the tees come in. These will be black 100% cotton tees with the CCF logo emblazoned on the front.
are the ladies shirts v-neck?
Karen, no on the V-neck, the logo won’t fit with the plunging neckline.
Can you ship them?
I’ll ship it for $5.00 more via USPS Priority Mail.
you only got one thousand, ‘o’ twenty seconds in this WOD to lay it on the ground and get a new BOD, gotta tell coaches we love crossfit while we scale back and MOD: gotta work–like we’re dyin’
Good luck Josh!! You are definitely a hard work and will do great because you like a challenge. You will gain lots of experience and I’m sure you will use that some how to torture more people in the gym!
I will give you credit for not allowing me to slack off when I was pregnant as I went through WOD’s. You always pushed me and made fun of me some too. 
I would also like to thank Josh for being such a great trainer and helping us grow CCF. Evan really watched Josh this past summer so he could learn to “workout” too. I reallly appreciate you taking the time to show him how to do things.
Also, thanks to you and Will for showing him how to punch! Of course you both will need to report to the first teacher conference we have for him when he punches someone at school.
Good thing both of you are going/in law. 
Have a great day!
I can’t wait to cheer everyone on this Saturday! 
by the way it should have been hard worker!!! I’m struggling today!
Ground beef with broccoli is not a snack
Bobbi,
I owe you an apology too. What Brian said is right. It is not a new WOD system. It is a continuation and enforcement of what you and Brandon have been teaching us all along. You always preached correct scaling.There are no better coaches and programmers than you two as evidenced by the progress we have made.You always held us to the highest standards. I learned more from you than I did from attending the level 1 cert. My comments came after attending my first coaches meeting where Paul told us to consistently enforce scaling and gave us an article to read.I always hated scaling because it made me feel weak and old. What is new is that the article made me face the brutal truth that I will always have to scale many of the work outs with weights. What’s worse is I will eventually have to scale more as I get older. Now I realize that is OK. The alternative is much worse.
I owe Paul, you two and all the coaches at CCF a debt I can never repay.
You and Brandon have left a lasting legacy that will never be forgotten.
Thank you and Godspeed,
Dan
re:yesterday’s post
Folks, you better drink plenty of water for this one. Another excellent wod, but it will definately test your intestinal fortitude…
What if I just blend up some ground beef and broccoli and put is in my bottle to sip on?
Today is my 1st full year of crossfit! Thank you all for keeping me moving. 262 WODs
Brian has invented a new sports drink. Broccolade.
i think i just threw up in my mouth
ha ha ha ha! tammy – my sentiments exactly! and keep up the flow! i likey!
i’ll need and organic tee in preggo size – they carry XL bella shirts bill?
I’ll find one for you. I think they have “long” sizes in those that would work for you.
sweet! it’s hard enough to find the long shirts for my oddly long torso (i’m such a shorty) but definitely need the length right now!
Go Team Josh!
He is drinking the broccolade as we speak
Um…eww. I’ve seen you working hard josh. It’ll be worth it I’m sure! Good luck!