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CrossFit Gastonia shared a link on Facebook

Here’s the deal. If you plan to do the open wod with us Friday, please do not come to the box to workout Thursday. You need the rest and you want to be your best for the open workout. If you have any questions please let me know. Thursday’s WOD

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General Information

NameCrossFit Gastonia
OwnerMichaeal Heafner
Phone(704) 840-5742
Address1117 E. Ozark Drive
Gastonia, NC 28054

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Hilary Wiebe published the post Making the Impossible Possible: My Journey to a Strict Pull-up on Tabata Times
By Hilary Wiebe Well, I've done it. After months of hard work, frustration, and tears, I...
Fu Barbell shared an image on Facebook

Emails like this get me fired up about doing what I do. #FuBarbell #ThankYou

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFitPartner WOD, teams of 2Metcon (Time)Farmer’s Carry 200m (heavy) 100 Goblet Squats 53/35 Farmer’s Carry 200m (heavy) 6 rope climbs Farmer’s Carry 200m (heavy) 10 wall walks Farmer’s Carry 200m (heavy) accumulate 2k on rowerSplit reps however you’d like, keep pace HIGH

CrossFit Future shared a link on Facebook


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Optimum Performance Training shared an image on Facebook

Best pick from the #AthleteCamp today @westlondoncrossfit. The result of full effort during the C&J, Burpee and Rowing #Anaerobic #Lactate #FatigueRepeatability tester. #TestSmart #LearnMore #TrainSmart

CrossFit Fortius shared an image on Facebook

Big group for the USA Weightlifting Level 1 Coaching Certification at CrossFit Fortius with Coach Dave and Coach Jesse. #teamfortius #usaw #usaweightlifting #oly #olyclinic #olympiclifting #coachingcert #coaching #level1 #barbell #barbellclub #fortiusweightlifting #fortius #knowledgebombs #clinics #americanbarbell

CrossFit Mission Gorge shared a link on Facebook

Attention Rumble in Paradise competitors! :)

CrossFit Elysium shared a link on Facebook

Rumble athletes- pre-registration will be held at CrossFit Elysium, 4/23 from 7p to 8p, and 4/24 from noon to 1p. Show up if you can during one of those times to pick up your athlete card and T shirt, and save time the AM of the comp! Also, in case you didn't see it, the final timeline is attached...

CrossFit Pleasanton shared an image on Facebook

What a great day!!! So much fun. Thank you everyone for coming out and bring such great food and company. GO! ZO!

Fu Barbell shared an image on Facebook

Packed house today at CrossFit Woburn (@crossfitwoburn)! There's something about the Boston vibe that I just absolutely adore!! . THANK YOU to everyone that came out to hang out, learn and apply some new concepts for weightlifting. I'm so pumped for tomorrow's sesh in Chicago! CrossFit Turbine (@crossfitturbine), are you ready?! . #FuBarbell #CrossFitWoburn #BarbellGymnastics #USAweightlifting #ReebokONE #crossfit #weightlifting #education

Fu Barbell posted an article
CrossFit Brand X Poway shared an image on Facebook

Strength training has always held a central place in the programming at Brand X. When you pair that focus with an obsession for good movement and the understanding that these things take time, great things can happen at the gym. We began a new strength program in 2014. Driven by the The Brand X Method, it centered on volume and weekly load increases determined by work set reps and quality of movement. It was highly individualized to best match each client's level of experience. Some clients took to it right away; others were uncertain and skeptical about its seemingly nonlinear progression. We just completed the second cycle. From a coaching standpoint, we observed very few instances of long-term plateaus, overtraining, or injuries and a substantial improvement in mechanics and confidence. To give you an idea of just how much progress the clients have made, the following are a sampling of clients’ end-of-cycle x3 numbers (first cycle/second cycle): Deadlift Alison 290 320 Amy 185 220 Cathy G 190 210 Cheree 200 225 Christie 125 155 Cole 340 425 Desiree 190 220 Emily 130 160 Eric 295 375 Jamie 315 375 Jenna 205 235 Jenni 160 205 Katie 225 265 Krystal 150 195 Kyle 375 410 Lauren 220 255 LeAnn 65 150 Mandy 150 170 Mario 265 320 Phil 260 315 Renee 165 190 Ruben 180 255 Tanya 145 175 Tess 225 275 Teresa 180 210 Wayne 235 345 Press Alison 82 90 Amy 75 80 Cathy G 60 65 Cheree 72 80 Christie 60 65 Cole 125 145 Desiree 70 75 Emily 60 ---- Eric 122 140 Jamie 120 145 Jenna ---- 87 Jenni 60 67 Katie 80 95 Krystal 60 75 Kyle 155 170 Lauren 72 85 LeAnn 52 75 Mandy 75 82 Mario 105 112 Phil 102 115 Renee 65 70 Ruben 70 85 Tanya 65 67 Tess 67 73 Teresa 72 75 Wayne 160 180

CrossFit Mission Gorge shared an image on Facebook

We have a few male t-shirts leftover from our preorders. Pick one up while they last!

CrossFit Pleasanton shared an image on Facebook

Ready for the BBQ!!!! Come on down and have great food and fun!!!

Optimum Performance Training shared an image on Facebook

@calanaldred educating attendees. @westlondoncrossfit #AthleteCamp.

CrossFit Ocean Beach shared an image on Facebook

Getting another fun partner workout underway on this fine Saturday!!

CrossFit Proper shared an image on Facebook

It's all happening because of this guy right here, Chris Moore ladies and gentlemen! #buildafitcommunity

CrossFit Ocean Beach shared an image on Facebook

What a great turnout at the outdoor Happy Hour WOD last night! Beach runs, burpees then Beers at Wonderland Ocean Pub!

CrossFit Proper shared an image on Facebook

Special Olympics and Corona Host Town Program Fundraiser is TODAY!! See you at 9 AM! Bring a friend to workout for a cause!

CrossFit Mission Gorge shared a link on Facebook

Please join us next Saturday as members of Team CFMG participate in the 2015 Rumble in Paradise. Stop by and show some love for our competitors. Rumor has is that the Donut Bar is close by. :)

CrossFit Proper posted on Facebook

WORKOUT FOR A CAUSE! Today is the day! Special Olympics Fundraiser is TODAY!! See you there! 9am-11pm.

CrossFit Proper shared an image on Facebook

Special Olympics/Corona Host Town Program Men's shirts! Spread the word and bring a friend for a workout with a cause! See you tomorrow! 9am-12pm!! #buildafitcommunity

CrossFit Surf City shared a link on Facebook

Fitness & Community WOD April 18th

CrossFit Surf City posted an article
CrossFit Proper posted on Facebook

Take a look...

CrossFit Proper shared an image on Facebook

We rise by lifting others... Special Olympics WOD is TOMORROW! Anyone can come workout! Tag some friends and you could win a free T-Shirt! #buildafitcommunity

CrossFit Black Diamond shared a link on Facebook

CrossFit Marina shared an image on Facebook

Great job everyone

CrossFit Marina shared an image on Facebook

Congrats Drew and Nat... You just got WODbombed Great job tonight!!

CrossFit Proper posted on Facebook

Feeling Fishy? Stop by Fish O Licious and pick up a great healthy plate of Fresh Fish and some veggies!

DogTown CrossFit shared a link on Facebook

This is an excellent article, read and learn.

CrossFit Proper shared a link on Facebook

Good nutrition information from our friends at CrossFit Stimulus. CrossFit Nutrition Hampton | Paleolithic Nutrition 23669 | The Caveman Diet VA - CrossFit Stimulus

CrossFit Black Diamond posted on Facebook

There is a Black Diamond softball game and BBQ tonight. It is the last regular game of the season. BBQ is starting around 5:30 and the game is at 8:45. Go support and have some fun. I will see you at the gym first ;)

CrossFit Proper shared an image on Facebook

Kettlebell loves wallballs. #buildafitcommunity

CrossFit Proper posted on Facebook

1 Day Until the Workout For A Cause - Special Olympics/ Corona Host Town Fundraiser. Click the link and Donate/Register today.

CrossFit Ethos shared an image on Facebook

Another day. Another set of bodies on the floor. And Josh. #carnage #CrossFit #courtesyofcoachroman #fridayfun

Brian King published the post Sticking the Landing on
A common phrase among gymnasts is to “stick the landing,” referring to landing solidly on both...
CrossFit Redondo shared a link on Facebook

Hero Workout tomorrow, with rope climbs

Trojan CrossFit posted an article
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CrossFit Intersect posted an article
CrossFit Intersect posted an article
CrossFit Intersect posted an article
District 7 CrossFit posted on Facebook

Women’s boxing & Muay Thai Sparring Tomorrow (Friday) Girl Fight Friday. @Noon @Millennia Rancho- Everyone Welcome

District 7 CrossFit posted an article
kakinda posted on CrossFit CSA
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District 7 CrossFit posted on Facebook

Amature MMA sparring tonight at Millennia MMA to all

CrossFit Hollywood posted on Facebook

Friday, April 17th WOD: For time: 15 squat cleans 155/105 30 T2B 15 S-to-OH 155/105 30 box jumps 24/20 15 S-to-OH 155/105 30 T2B 15 squat cleans 155/105

Paradiso CrossFit posted an article
Trojan CrossFit shared an image on Facebook

Trojan CrossFit is proud to now offer a Strongman Program, led by Coach Mike James! The first 8-week cycle begins May 5th. Classes are Tuesday and Thursday evenings at 7PM. Get ready to move some heavy stuff, ladies and gentlemen, but sign up quick. Space is limited, and if you sign up by 4/25, registration is $199. After that, registration will be $249. Registration is live here:

CrossFit Merge shared an image on Facebook

Have you signed up for the Cinco de Mayo competition yet? We're holding it at CrossFit Merge on May 9th, starting at 9:00am! Each team must have 1 male and 1 female athlete. Registration is $40.00 per team. We will have Scaled and Rx divisions! Pick your partner and sign up at CFER or CFM today!

Trojan CrossFit posted an article
CrossFit 323 shared an image on Facebook

323ers! Wanna do something kickass next Saturday? Go watch our very own Micki Krimmel rule some roller derby at the Tinseltown Showdown! Highly recommend it; crazy fun and amazing energy. And it's probably one of the only local games of the season, so let's DO THIS. (Special discount code for y'all: ourgirlslift. See flyer for more details...)

CrossFit Sunset shared an image on Facebook

Hey Sunset!! We got out new wrist wraps in! They'll go fast! Especially with today's WOD! Grab them when you come in. 3 colors to choose from!!

CrossFit Carpinteria posted on Facebook

Sit-Up Challenge will start Monday the 20th. You will have the entire week to compete as many sit-ups as possible in 1 minute. You can complete the challenge as many times as you like through the week to try and better your score. Rules: 1. You may lock your feet in under dumbbells 2. Both shoulders must touch the floor at each rep 3. Your shoulders must pass your hips at the top of each rep. We will have a prize for the top man and woman under 40 years or age and over 40 years of age. You must place your name and reps on the board to be in the challenge. You must have someone score your reps and initial them next to your name.

District 7 CrossFit shared an image on Facebook

CrossFit Cedar Park shared a link on Facebook

Our Regional Fundraiser is scheduled for Sunday, May 3rd at 3:00pm. We will have Food, Silent Auction and Music plus "Grace" for the wod. Tickets will go on sale soon and will be $20, but kids 12 & under are free! Think you have the best Chili around? Want to compete and prove it? $40 throw in, 1/2 goes to the fundraiser and the other 1/2 to the winner! email to join the competition! If you can't make it on Sunday, feel free to buy a ticket to support the Team or go to our GoFundMe page!

CrossFit Central shared an image on Facebook

CrossFit Central athlete, Mary Brown, is one of the hardest working athletes in our gym and is always crushing her goals! Just last year she was able to take off 20 minutes on her triathlon time due to her CrossFit training. “I’m also amazed that I am in better shape at age 40 than I have ever been before.” Central Athlete Feature: Mary Brown…/ Joshua David Photography

CrossFit Horsepower shared a link on Facebook

With our first ever Paleo Challenge around the corner, a few of us members have been doing some massive research to find sites, apps and articles to educate ourselves on the ins and outs of the Paleo Diet. For those of you who are paleo, or are just interested in trying it out, we found this cool app for your phone that allows you to check if an item of food is, indeed, paleo! It is called "", and totally worth checking out :)