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#crossfit479

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Above everything else, our single greatest asset is our community and the relationships we build that extend far beyond the gym.
#cf479 #crossfit479

Remember this upcoming Saturday: “Naughty or Nice” - 10:00am-12:00pm
CF479 Christmas Party at Aaron and Janae’s at 5:00pm
This workout is beautiful, we will see you here!
#cf479 #crossfit479

We hope y’all had an incredible thanksgiving filled with family and love! Be thankful for your many blessings!
One workout at 10:00am tomorrow with childcare! Time to sweat gravy... #cf479 #crossfit479

Day 2 post WOD view from the floor. It hurts so good. #crossfit #crossfit479 #noexcuses #summerscoming

Team WOD at 10:00am tomorrow! Unfortunately, we won’t have childcare and are sorry! Assemble your crews, it’s gonna be good!
#cf479 #crossfit479

Great Reminder.

Remember we’ve got some events going on this week!
This upcoming Saturday:
10:00am-12:00pm “Naughty or Nice”
5:00pm CF479 Christmas Party at Aaron and Janae Pate’s house!
#cf479 #crossfit479

Congratulations CJ on being named “Rookie Teacher of the Year”. You deserve it!
#cf479 #crossfit479

First off, @j_state78 this is incredible man 6 months of hard work and I promise this journey is far from over!
Also, anybody from the gym crafty enough to make a calendar for the gym like that second pic?? #cf479 #crossfit479

Had a great day with our fitness fam at crossfit479! We even surprised ourself and placed when we went into the comp debating doing beginner level! #fitnessfam #crossfit479 #couplesthatlift #couplescostume #crossfit

MOST RECENT

Above everything else, our single greatest asset is our community and the relationships we build that extend far beyond the gym.
#cf479 #crossfit479

Remember this upcoming Saturday: “Naughty or Nice” - 10:00am-12:00pm
CF479 Christmas Party at Aaron and Janae’s at 5:00pm
This workout is beautiful, we will see you here!
#cf479 #crossfit479

Great Reminder.

Remember we’ve got some events going on this week!
This upcoming Saturday:
10:00am-12:00pm “Naughty or Nice”
5:00pm CF479 Christmas Party at Aaron and Janae Pate’s house!
#cf479 #crossfit479

Team WOD at 10:00am tomorrow! Unfortunately, we won’t have childcare and are sorry! Assemble your crews, it’s gonna be good!
#cf479 #crossfit479

Be ready to sling some heavy barbells around tomorrow!! #cf479 #crossfit479 #crossfit

And y’all didn’t think I could fit my big ole fat head in the picture... There isn’t a group in the world us coaches would rather spend our time with, y’all freakin rock we have an awesome little crew!
#cf479 #crossfit479 #479tribe

4:30pm crew doing what they do best, getting extremely competitive in the warm-up 😂😂😂 #cf479 #crossfit479

Santa has been killing it in the gym in order to prep for his appearance on this year’s Naughty or Nice shirt, and his hard work has paid off! Make sure you grab your shirt by registering for this year’s service event at http://naughtyornice.events. First print of shirt and tank quantities are limited. Order now to receive it in time for the holidays. Proceeds help support the local and global mission of Faith Rx’d.

#stronginfaith #bettertogether #faithrxd #giveagift #getalift #cf479 #crossfit479

Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday happiness. There are 3 ways to participate and you can find all the details and registration at http://naughtyornice.events. So grab some toys, get your friends, and let’s rock this year’s event!

#faithrxd #NoN2017 #stronginfaith #cf479 #crossfit479

10:00am workout tomorrow with childcare, get ready to bring the heat!! #cf479 #crossfit479

This is what the face of wall balls look like... Love you @rebeccamyrick 😂😂 #cf479 #crossfit479

Have fun with those legs tomorrow, they might be a little wobbly... Awesome job today for those that tackled this one, hard work pays off!
#cf479 #crossfit479

It’s REALLY easy to get caught up in the “sexy stuff” or the flashy movements. What we are insistent on is (you guessed it...) the basics. Once you master the basics, it gives you all the tools you need to take it to the next level. Skipping the fundamentals of movement will always lead to poor movement, this applies to everyone (no exceptions). Virtuosity - doing the common uncommonly well.
#cf479 #crossfit479

“Performance is directly correlated with intensity, intensity is directly correlated with discomfort” -Greg Glassman
Time to get uncomfortable, today is simple but burrrrrrrrrrns🔥🔥 #cf479 #crossfit479

I’m excited to see these bright shining faces at 5:00am tomorrow! 😍😍 We hope everyone had an awesome and relaxing break. We are back to normal class times tomorrow, see all of y’all here. Don’t fall victim to the holiday slump, it’s ugly!
#cf479 #crossfit479

Had a great Black Friday workout! Same schedule for Saturday, one workout at 10:00am with childcare! Time to breathe hard!
#cf479 #crossfit479

We hope y’all had an incredible thanksgiving filled with family and love! Be thankful for your many blessings!
One workout at 10:00am tomorrow with childcare! Time to sweat gravy... #cf479 #crossfit479

One workout at 10:00am tomorrow with childcare! If you have any more questions about “Naughty or Nice” get ahold of us so we can help you out!
#cf479 #crossfit479

One of us found the box today, any guesses?
Don’t overlook this workout today, it will be a rowing clinic. Get ready for a lot of drills and coaching on rowing technique.
#cf479 #crossfit479

We love our Saturday crews!! Remember everyone we’ve got a revised schedule this week, swipe right for the details!
#cf479 #crossfit479

Janae you better be in 1st... 😂 just kidding we hope you’re having fun in your Kentucky competition!
One workout at 10:00am tomorrow (with childcare) let’s get after it!
#cf479 #crossfit479

Get ready to do some work on this one. It’ll be spicy!
#cf479 #crossfit479

I’m always trying to pad our CF479 playlist on Spotify but I need to know what y’all like to workout to! For example, Brad in 5:00am gets hyped when “Rockstar” by Post Malone comes on, and Mosh-Fit starts head banging when anything Five Fingered Deathpunch blares through the speakers.

#cf479 #crossfit479

“Hiding from your weaknesses is a recipe for incapacity and error.” -Greg Glassman

Part of the magic of what we do takes place when we do things that scare us a little. It’s cliche but true that all the good stuff really does happen outside of your comfort zone!

#cf479 #crossfit479

Don’t let that end of the year slump happen! Class times are 5:00am 6:00am 8:30am Noon 4:30pm 5:30pm 6:30pm (6:30pm not on Friday’s). Come hop in one of them!
#cf479 #crossfit479

In honor of Coach Anthony’s birthday tomorrow, he crafted a little something special for us. Let’s show him a little bday love by tackling this thang! “The Birthday Baer”
For Time:
19 Man Makers (50’s/35’s)
90 Double-Unders (180 Singles)
27 Toes To Bar
27 Box Jumps (30”/24”)
27 KB Snatches (53/35)
90 Double-Unders (180 Singles)
19 Man Makers (50’s/35’s)

Time Cap: 35 Mins
Also, we are starting our winter apparel order tomorrow and we are going to get it back to them by the Friday after next so let’s get on that! I’ll have a sign up sheet at the gym for the order tomorrow!
#cf479 #crossfit479

6:00am crew doing what they do best. Spikeball... Let’s pack the house tomorrow for a little on the minute work, it’ll be fun? 😂👊🏻 #cf479 #crossfit479

This past weekend had to have been one of craziest events we have ever put on as a gym. The 24-hour Team Seal Challenge was put on as a way to say thank you to the men and women that make up our armed forces, with all proceeds going to the Navy Seal Foundation. We also want to give a huge thank you to @compexusa for donating our two biggest raffle items, it was very gracious and we are very thankful! I think it’s safe to say we truly have a second family here at the gym. I wouldn’t want to suffer through workouts with anyone else!
#cf479 #crossfit479

No 10:00am workout tomorrow. We are kicking things off at 1:00pm for the Seal Challenge. To all our servicemen, we express our deepest form of gratitude for everything that you’ve done.
#cf479 #crossfit479

Support and accountability can start in the gym but extend way beyond it!
#cf479 #crossfit479

Let’s finish off this week right with some heavy squats and a wobbly legged tabata. Remember this weekend is our Team Seal Challenge for the Navy Seal Foundation. We would love to see everybody we can throughout that 24-hour block of workouts!
#cf479 #crossfit479

We love you Momma J!
#crossfit479 #cf479

Congratulations CJ on being named “Rookie Teacher of the Year”. You deserve it!
#cf479 #crossfit479

Just a reminder on the Team Seal Challenge for this upcoming Saturday-Sunday. Let’s make sure to get signed up on the workout sheets on the front desk for which workout or workouts you PLAN on participating in. This will give us an idea as to who is coming in around what times for that 24 hour period. This is going to be a really cool event we are ready to see as many people as we can participate!! #cf479 #crossfit479

The beautiful part about what we do is that all you have to do is make the choice to show up! Make fitness a lifestyle.

#cf479 #crossfit479

A little bit of weightlifting followed by breathing heavy, y’all will have fun with this one!
#cf479 #crossfit479

Start your morning off with CrossFit! We offer 5:00am 6:00am and 8:30am class times. We’ve got coaches that know their stuff and bring the best out of you and a community that’s second to none! See you in the AM.
#cf479 #crossfit479

First off, @j_state78 this is incredible man 6 months of hard work and I promise this journey is far from over!
Also, anybody from the gym crafty enough to make a calendar for the gym like that second pic?? #cf479 #crossfit479

Just a heads up we won’t be able to offer childcare for the 10:00am workout tomorrow. Keep Taylor and her family in your prayers!
This workout is gonna be a good one let’s pack the house tomorrow!
#cf479 #crossfit479

Congratulations to one of my favorite families!! Anthony and Erin we are so excited for y’all!! #cf479 #crossfit479

“The human body is an incredible machine, but most people only get out of that machine what their mind allows them to.”
-Rich Froning
It’s easy to get lazy this time of year, make it an effort to cap off this year the right way!

#crossfit479 #cf479

Sign up sheets for the CF479 Team Seal Challenge are on the front desk. See you up in here tomorrow!
#cf479 #crossfit479

Heavy days! Also a great day to fix those Cleans. See you in here!
#crossfit479 #cf479

We just want to remind everyone that we won’t be able to offer childcare for the noon classes this week. Lauren is off with her real job. We apologize for any inconvenience!
#crossfit479 #cf479

I can’t thank everyone enough who made this past weekend what it was. I hope all of y’all know how special our little CF479 community really is. I take a lot of pride in it and there’s not any other group of people I’d rather spend all my time with!
#crossfit479 #cf479

Had a great day with our fitness fam at crossfit479! We even surprised ourself and placed when we went into the comp debating doing beginner level! #fitnessfam #crossfit479 #couplesthatlift #couplescostume #crossfit

"I don't know about this 😳" (swipe ->>) "oh we got this! 😄" (swipe->>) "Aaron I can't 😩" "PICK IT UP💪" (swipe ->>) "We can't feel our legs!!! 😭 #CrossFit #couplesthatlift #crossfit479 #deathbywallballs

I've learned you get about one coaching cue a day to your significant other. So you better make it reeeeeally good... For those of y'all that will be participating in our Halloween Throwdown this Saturday, the doors will open up at 7:30am, be ready to rock and roll by 8:00am. Come costume ready if you're dressing up!
#crossfit479 #cf479

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