“What you heard from me, keep as the pattern of sound teaching, with faith and love in Christ Jesus. Guard the good deposit that was entrusted to you—guard it with the help of the Holy Spirit who lives in us.”- 2 Timothy 1:13-14
Rest Day
Uncle Dan hitting a 3 rep PR (personal record), He also had the highest 1 rep pull-up od 121lb!
Wow, What a year of Crossfit can do for you!
Carolina Crossfit has been open for a year and we have seen some amazing things! I have seen totalt body transformation, multiple personal records, and COMPETITON that can get anyone fired up!
“uncle Dan” has been training at CCF for a good while and before that he was crossfitting on his on. I remember him saying, ” I sure am glad you opened up I was close to driving to charlotte a couple days a week to get some coaching”! Uncle Dan, I am glad we had the opportunity to open and meet great people like yourself. I can remember training in the bottom of the law office and comming with ways to get things done with what we had. Those of you that have the chance to own your on buisness understand that starting small and working with what you have can be fun and challenging at the same time.
In one year we have grown with the help of some great people and commited athletes and I would like to personally like to thank you on helping me make a dream come true!
Christ, for giving me the passion to help others achieve their Goals that would be hard on their own!
Dorothy, MR,and Evan
JR Murphy and Family
The Roberts Family
The Moore Family
The Murphy and Grantland Family
The Awtrey Family
The Soto Family
and all of the Carolina Crossfit “Family”!
Thank You! Please make comments if CCF has helped you in anyway! just click on the title and scroll to the bottom and speak your heart!
HAPPY BIRTHDAY CCF!!!!!!!!! Wow! I can’t believe it’s been a year already. I actually started working out with Paul and CCF around Oct. 22, 2007 (it’s a day etched in my memory forever because I will never forget how sore I was for a week afterwards!!!!) CCF has done so much for me, but perhaps the greatest thing that has come out of me joining CCF is having my husband join too and being able to work out with him. Yeah, he can bench more than me, squat more than me, and clean more than me, but I’ve got him on the Fran, the Angie, the Murph……. : – )
Thanks Paul for doing what you love and for allowing me the opportunity to do the same! You ROCK!!!
Happy Birthday CCF!!! I started back on 10/26/08 (a Friday) in the basement of our law office and have to say I did not think I would enjoy it as much as I do. I could barely walk the entire weekend due to all the squats we did on that first day! For me, the best part is that I have more energy, have dropped two sizes in my clothing and 25.5 pounds to date. I love the variety of the workouts and learning the proper way to exercise. CCF workouts are also wonderful stress relievers!
Thank you Paul, Steph and all the other trainers at CCF for being there for us, pushing us when needed and not giving up on us. Nothing compares to having such wonderful personal trainers who are there with you every time you workout! Here’s to many more years of Carolina Crossfit!!
Hey all I have to say is 87LBS down with 20 min a day ! who would have thought!
Love the gym…congrats on 1 year. I wasn’t hear for most of the first year but the last two months have been awesome. Keep i up big man.
Happy B-Day CCF! Already one year old…babies grow up so fast. One year ago I couldn’t squat and touch a medicine ball with my own body weight. I was three months out from knee surgery to remove scar tissue from a previous surgery according to the Doc. Yesterday I squated 405 for three reps (with a little help) on back squats. There is no surgery in sight and I haven’t been this strong in my life. My lifts are stronger and quicker than when I was 18 and playing football…I am fast approaching 33. Thanks for all that you have done for me and my family. You have given so much to so many with so little asked in return. Congrats, Buddy, and heres to many more birthdays for CCF!
It was late October 2007 and a fellow Marine told me about this crossfit gym opening up in Columbia. I had heard of crossfit through various Marines that I know but was stubborn and really didn’t see how it would lower my run time. So being a frequent runner, a marine Officer, in great shape for 31 years old, and cocky as all “GET OUT”, I strolled into the “boiler room” of the Murphy and Grantland Law firm on Nov 5, 2007; my 32nd birthday and proceeded to do a modified Angie…big deal right?
I was smoked!!! I couldn’t walk and could barely talk but above all I was hooked! From that day on I have checked my ego at the door and loved every minute of CROSSFIT! Its amazing what the last year has brought to this wonderful facility. God is truely great! There are so many days when I walk in and I dont recognize anyone but I see someone laying on the ground and see their “sweat angel” and think about my first month and how I still feel now. I look at how much so many have improved in the last year and I am amazed. To all the dentists, police officers, office workers, military, students, and business professionals that train here; we may be average people with average names and average incomes but our commitment to each other and to the WODs is anything but average. Here is to our savior who gives us life and to all the many folks at CCF who “bring it” every day. God Bless You all and CCF.
W.O.D.
“Life”, For Time
Make it Count
It has always been a constant balancing act between work, family and other obligations to get in the gym and “get after it”. Before now I had to struggle along in the local gym trying to crossfit which is no easy task. One of my “brothers in blue” recently turned me on to CCF which was a blessing. Finally a crossfit facility right in our backyard. The importance of crossfit has a totally different meaning to me and others in my line of work. Most people start the day by reading the paper and grabbing a cup of joe. We on the otherhand strap on body armor and carry a gun to “get after it” and take it to the bad guys. In short the bad guys wont take it any easier on us just because we slacked on our physical fitness.
Thanks Paul to you and your staff for providing such a great program. It’s great working out with fellow crossfiters who also enjoy ” embracing the suck”. The folks at CCF are a great group of people…great atmosphere and good comaraderie. Congrats on the first year.
Paul,
Thanks for the advice that opened the door to getting Brandon and I to Columbia. If it weren’t for CrossFit, we never would have met you! You, Dorothy, John, and Shanna have been great helping us get settled.
In the month that we have been here, everyone in the gym has been so great to us and I know that having you all around helped keep me sane.
Uncle Dan, you are a pleasure to be around and thank you for helping me get started on my path to teaching.
To my evening crew, Eric, Dawn, and B-Rad, you guys are so fun to be around at the end of a long day.
We are glad to be a part of the CCF family. Training you guys is a privilege, and I am making so many gains as an athlete having you people there to push me and compete with me during my workouts. It’s a big change from just working certs and training in our gym at home.
It’s all about the sport of fitness, chasing numbers and healthy competition (and for me finally getting pull-ups).
Oh, and Soto, don’t forget about that intensity.
-B
Coach Paul & Dorothy,
What a blessing it has been to get to know you & all the wonderful folks at CAROLINA CROSSFIT. I am truly humbled and inspired by all the great people I have met there.Your gym attracts the highest quality people.
Congratulations and thank you from the bottom of my heart ! You have made us all better in body mind and spirit.
I wish you all the greatest success in the future.
SEMPER FI,
Old Uncle Dan
Paul,
I can’t begin to describe the delight when I FINALLY saw a CrossFit gym opening up in Columbia as I neared the end of a very long tour in Iraq. CrossFit gave me the needed escape and outlet while i was deployed and I was able to share it with a close friend deployed with me (NIK, you rock if you’re reading this! keep up the good work!)
Mostly importantly, I am glad I was able to make the transition home from the active army and get eric involved as well. We are both glad to have the opportunity to train at an actual CrossFit gym.
Above all, we are thankful for the friends we have made in this adventure. We love the CrossFit community and are blessed to be able to share and spread the love as well.
We thank our closest friends for sharing these experiences with us and thank the CCF staff and members for welcoming us with open arms and inspiring an ever so increasing level of intensity.
GO ARMY!
OOH-RAH, SEMPER FI!
dawn and eric
I started CrossFit with my daughter (who works for Murphy&Grantlant) back in January of 2008 – Baggy sweats and 2XL t-shirts made up my daily attire….I had been dieting and needed to add the exercise back in (was somewhere in the neighborhood of 250 lbs)…..I have always been a yo-yo dieter/exerciser…..Then I met Paul and started Cross Fit and ABSOLUTELY love it! I would never go back to a Golds or New Life or any of the other gyms I have attended over the past many years. When you finish a Cross Fit workout – you have WORKED out – you have accomplished something….you feel good! It’s an incredible feeling!….With continued dieting and Cross Fit – I have gone from a size 20W Plus to a 10/12 REGULAR…..I’ve lost 75 lbs. and am healthier than I have ever been in my entire life. I am able to do some regular pushups (at first could not even do 1 !!), walk stairs without needing an oxygen tank, and am even running!!! Never in my life have I been able to breathe enough to run any distance…I can now run 3 miles straight (which is light for some experienced runners ), but for me is a HUGE goal and accomplishment! I’ve gone from working out in baggy sweats and T’s to compression clothing. Cross Fit has allowed me to take my LIFE back! With the help of Paul and now Steph, I’m making myself the best I can be! I’ll be 43 on the 21st and have never been where I am today healthwise! What an awesome feeling! Thank you CCCF! I could not ask for a better group of trainers and the members are awesome as well! Everyone is there for each other – one big family of people who are in it to be healthy, strong, and be all that that they can be! This has been an awesome year and I’m looking forward to many more awesome years! Plus, I get to work out with my beautiful daughter every day – what a HUGE benefit!!!!! Thanks Paul, Steph, and the entire CCCF community for encouraging me, pushing me, and helping me regain control of my life! Love you guys!