Good-Bye Reebok CrossFit ONE – Spencer Hendel

Don’t think of it as good-bye. Think of it as see you later. Reebok CrossFit ONE, where do I start. I need to thank Austin Malleolo, Denise Thomas, Andrew Hendel, and Bobbi Millsaps. Not many of you know my story, but these four individuals are the reason for me coaching at Reebok CrossFit ONE. When I first came to RCF ONE with the intensions of coaching, I was not the man I am today. Austin and Denise gave me a shot and invited me to visit RCF ONE. They were interested in meeting me and watching me coach. Long story short, I was turned away. Coaching wise, I was timid, inexperienced, and intimidated. Denise told me that I needed to go home and work on being a bigger me. I could have done one of two things, interview somewhere else or prove to Austin and Denise that RCF ONE was where I truly wanted to be. However, I knew I could not go back to CrossFit Charlotte and coach. I knew everyone, who committed certain faults, who was going to show up late, and who was going to show up for which class. I became complacent. I decided I needed a change of scenery. I needed to be uncomfortable again. So I called Bobbi Millsaps who owns Sport of Fitness Crossfit in Columbia, SC and asked if I could coach at her gym. I knew Bobbi, but I did not know one of her members. With Bobbi, I learned two things, how to be comfortable with being uncomfortable and complacency breeds mediocrity. Bobbi helped me become a bigger more...

Happy New Year! 1-1-13

Happy New Year!! There are no classes at Reebok CrossFit ONE today, take the time to set goals for the new year, reflect on your accomplishments and get ready to come back on...

Monday 12-31-12 Last WOD of the Year!!!

“Some people do one thing and one thing only, but when you CrossFit it’s all the things that you love put together and it’s so much better” -Riley Brown 12 yrs old **Member Challenge** Try to get some points on the Monkey Bar Challenge for the month of December!! ————————————————————————————- Warm Up Last WOD of the year!! Coaches Choice!  SKILL Shooters Choice WOD CrossFit Total 1 Rep Max Back Squat Press Deadlift Or Any Girl or Hero WOD of your Choice After Bash Set goals for the New year ——————————————————– (Further scaling options will be available from your coach in class) ——————————————————————————————————— Mobility WOD                  Spend 30 minutes foam rolling any areas that need it.                      —————————————————————————————  Travel WOD 5 Rounds for time: 500 meter row or run 15 Dumbbell Push Press 15...

Sunday 12-30-12

——————————— Rest Day ——————————— *Photo’s by: Christopher Cardoza Twitter: https://twitter.com/cdozaspeak Facebook:...

Saturday 12-29-12

***CrossFit Kids Starts at 8:30am! *** ————————————————————————————- Warm Up Coaches Choice  SKILL Dead-lifts WOD 21-18-15-12-9-6-3 Dead-lifts (135/95) Push Ups After Bash Games! ——————————————————– Level SYSTEM Level 1: 15, 12, 9, 6 Dead-lifts (95/65), Push ups (modify as necessary) Level 2:  Scale load on Dead-lifts as necessary Level 3: As RX’d (Further scaling options will be available from your coach in class)                      ———————————————————————————————————————              Travel WOD AMRAP 12 minutes: 30 Double Unders 30 yard  Bear Crawl 30...