Today's WOD! #cfsoul #teamsoul #crossfit

Last night we had an addition to the Sledge Family! Congratulations to Jenny and Gabe on their baby boy!

Ryan understands #heygirl #crossfit #cleans #bruises #trophies

Congrats Paragonians! Fantastic efforts by all 50 of you! After WOD #1 of @TheCrossFitGames, we are in 2nd place in the Southeast Region. Shout out to Irving -13th in Region! Jake, Rene, Taylor, Glissel, and Erica - Great work this week getting the top scores. Lots of work left to do. Goal is Top 30! Thank you all for submitting your scores in on time - all 50 are in! Hope you're having fun! Wod #2 releases on Thursday! @theirvingh @jakebermanator @tbflynn @glissel @ericaann_miller #CrossFitGames

May be sore legs tomorrow!

730pm crew knocking out some 500m intervals

Pretty cool folks. Lots of first time competitors. Lots of vets Lots of re-dos Lots of improved scores. Fun times.

THE MAN IN THE ARENA: It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

Dan Bailey (unofficially) leads the men worldwide with 461 reps on 14.1.

Creepin' up that leader board!

June 21-22. MIA Classic 4 brought to you by Team Soul Weightlifting x Caffeine and Kilos x PR Wraps. Follow @teamsoulweightliftingmeets to stay up to date with event info. #TeamSoul #MIAClassic #PRWraps #CaffeineAndKilos #OlympicWeightlifting #USAW

Monday, March 3rd- Membership Appreciation: Brennen Fetner How did you hear about CCF? I was living in Charleston and a friend of mine invited me to CrossFit Integrity as a guest. I had never even heard of CrossFit, but I loved how challenging it was. I wasn’t able to continue with it and when I moved back to Columbia I didn’t think to look for a gym here. A year or so later the Games were on tv and I told my husband I wanted to get in to that. In October he surprised me with a membership to CCF for my birthday. Give us a little background about yourself. I grew up in Hopkins (right around the corner). I lived in the country with all my cousins and grandparents nearby. I couldn’t ask for a better childhood! I was a gymnast for a good chunk of my childhood, but I wanted to branch out and play other sports. That was impossible with a demanding gymnastics schedule so I eventually quit and started playing other sports. I ended up getting a basketball scholarship to play at Newberry College. What's one thing most people don’t know about you? After sports were over I didn’t know what to do with myself. I didn’t like not having a goal or anything to work for. I started training for Figure Competitions and really got into that for a bit, but I REALLY like eating cupcakes…eventually I found my way into CrossFit and it is SOO much better. What music can we find currently playing in your car? Mostly Christian radio or country What current things are you working toward when it comes to your health, training, career or personal life? I just want to find the right balance with all those things. I’m currently in Nursing school and have a 1 year old so training often takes a back seat. I want to be a great wife and mom. Spending a little time at the gym helps me be better at both of those things. I want to continue to grow in my walk with God. I know if God is my priority, everything else will fall into place. Tell us about your most memorable workout from CCF along with your greatest accomplishment thus far. Well I just PR’d my clean and Jerk so ill say that is a big accomplishment for me. There are so many memorable workouts, but I guess the first time I did Fran. On paper it looks so easy, but it is terrible. What would you tell someone who is interested in Training with CCF? Give it a try! You won’t be disappointed. It is for EVERYONE. The coaches at CCF are smart and will take good care of ya! ____________________ Fitness: A. Front foot elevated split squat; 7-9 x 3; rest 2 min B. EMOM 8 min - DB strict press x 5 C1. AMRAP strict chin up set x 4; rest 10 sec C2. DB powell raise; 8-10/arm x 3; rest 60 sec + for time: AB 10 cals 21 DB thursters 21 wtd. sit up AB 8 cals 15 DB thrusters 15 wtd. sit up AB 6 cals 9 DB thrusters 9 wtd. sit up Balance: A. Back Squat @20X1; 3,2,1,1; rest 2-3 min (3@80%,2@85%, 1s@90%) B. Power Clean cluster; 1.1.1 x 3; rest 15 sec, rest 2 min + 5min AMRAP @open pace: 5 CTB pull up 7 box jumps 24/20 30 DU + rest 5 min + 4min AMRAP @open pace: 10 TTB 20 wall ball + rest as needed + 2 sets @100%: Row 400m 20 KB swing (2/1.5pd) 15 burpees AFAP rest walk 12 min (redo 14.1 if necessary)