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We are a Strength and Conditioning Training Facility using CrossFit’s Methodology which is “Constantly Varied, High Intensity, Functional Movements.”
For Every Skill Level, Every Age, Every Gender
Best CrossFit Coaches In The State
Have it? Want it? Any Age, Any Fitness Level
This is the highest and most Holy day for a Believer because it celebrates Jesus Christ overcoming death on the cross by rising Alive from the tomb!
Jesus is the Son of God, our Savior and Redeemer. Because of Him, death is not the end, and life takes on new meaning. We can change, we can start over—and we can live again with God.
Easter is the time to reflect, to celebrate His life and to discover all things possible because of Jesus Christ.
All of us at Fort Mill CrossFit wish you and your Families a most Blessed Easter!
Live in Christ, Trainer BobMORE INFO
Next Saturday, April 12th, we will be celebrating the end of the Paleo Challenge and onset of spring by heating up the box with grilled food and miscellaneous workouts constructed by your favorite trainers. Feel free to invite any friends, family, pets, strangers or by-standers that you like, the more the merrier. If you wish to indulge in delectable dishes, we ask that you provide a dish to the shindig. There is a sign-up board in the gym so that we do not have 32 bags of hamburger buns. Also, BYOB.
We will be weighing and re-testing the Paleo WOD on Thursday and Friday (4/10-11) during every class but 6am. Also, there will only be a 9:30am class on Saturday. So, if you usually come to the 10:30am class and are unable to stay, come earlier, or put on your party pants.
There will be a corn hole tournament among other various competitions of skill or physical fitness. If you have any other form of entertainment that you would like to provide, feel free. Everyone grab your shades and hope for good weather. Hope to see all of you there!
Congratulations on a successful 2014 Open season! You all showed heart, determination and perseverance that can not be taught. Though there were many sore muscles, frustrating no-reps, and hand tears, you all pushed through the pain and completed some of Dave Castro’s finest works of torture. Even after being grounded by 14.5, you all still managed to crawl back into the gym just two days later to get better. That, compounded with the amazing support system you all harnessed by cheering, urging and motivating one another, makes Fort Mill CrossFit’s community unparalleled. With that, we commend you.
Looking on to the future, we have a lot in store. In a couple of weekends, we will be having a cookout/pot luck gathering. This will be to celebrate the end of the Paleo Challenge and to welcome the warm weather with a bang. Oh, and someone owes you all 300 burpees for time. We will also be getting stronger and more skillful in the upcoming months because this is CrossFit and that is what we do. Time to turn up the heat!
Congratulations, again, Teammates. Keep working hard.
Monday’s Workout/Paleo Challenge Kick-off–Monday and Tuesday will be the only two days to weigh and record your stats for the benchmark. If you are interested in completing the challenge, make sure that we get the results after weighing and wod-ing.MORE INFO
All FMCF Athletes that are registered for the Open, groups of 4-5 will be judged starting at 11AM. Everyone else is welcome to come cheer on these athletes. This should be a 2 hour Event each day. Depending on the weather, the event may be moved outdoors!!MORE INFO
3 x 5 Strict Press
Add 2.5lbs to last week’s weight
-Power Snatch 95/65
-Box Jumps 24/20
-Squat Snatch 95/65
-Burpee Box Jumps 24/20
Record total working time. Rx+= 115/75
3 x 5 Floor Press @ 15lbs less than 5RM
Barry’s “Bear Complex”
12 Minute AMRAP of:
2 Power Cleans
2 Front Squats
2 Back Squats
Rx= 145/105, Rx+ = 165/125
No thrusters allowed, anything else goes. You may not rest the bar on the floor mid-round. If you drop it, you must start the round over. Score = # of rounds plus extra reps.