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Members of the OCCF Rowing Team are at the box RIGHT NOW getting those last meters in before the Concept2 Fall Challenge ends. Nice work y’all!

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General Information

NameOak City CrossFit
OwnerPaul Boyles
Phone(919) 800-0201
Address1317 Hodges St
Raleigh, NC 27604

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candra posted on CrossFit CSA
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sujain published the post How to become a licensed massage therapist on Tabata Times
Massage is known as one of the best ways to relieve a person’s stress, and truly reinvigorate...
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Fearless Athletics CrossFit South Philly shared a link on Facebook

Day 29/365: Use Your TV to Time Your Pain: Hips and lower leg

Fearless Athletics CrossFit South Philly posted an article
CrossFit 215 shared an image on Facebook

Fully stocked - Come check it out! #alltheprotein

CrossFit Focus posted on Facebook

Focus Fans! Don't forget tomorrow is Bring a Buddy to the Box Day. Bring your friends to the 5 p.m. and 7 p.m. group class to experience first-hand what a CrossFit workout is like. This goes for the 6 p.m. Ladies Night as well, ladies.

CrossFit Focus shared an image on Facebook

On the Podium: Balazs Kocsis "When you think about quitting, think about why you started."

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Interested in starting CrossFit? Join us for our next Fundamentals session on Tuesday, February 3rd. Our Fundamentals class meets 3 times a week for a month. During each class session you will learn all of the foundational movements and lifts we perform along with getting a great work out! Contact us for more info or to sign up!

Fearless Athletics CrossFit South Philly shared a link on Facebook

Attention Fearless members! We are pleased to announce that starting next week, February 4th, we will be piloting a co-op with Bella Vista Chiropractic. Dr. Scott Sacco will be at our South Philly location every other Wednesday from 7-9 pm performing chiropractic adjustments. As a Fearless member, you’ll receive a 20% discount! Why should you get an adjustment? Are you interested in increased performance, accelerated recovery, building strength and flexibility, improving balance and endurance, and reducing/relieving pain? Then you should consider an initial appointment! Appointments will last 15 minutes and can be booked via Zenplanner, with payment on-site at time of appointment. Walk-ins will be accommodated where possible. Sign up now! Meet the Doctor here:

CrossFit Iron City shared a link on Facebook

Thursday 1/29/15

CrossFit Iron City posted an article
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CrossFit Main Line posted an article
CrossFit Pittsburgh posted an article
CrossFit Main Line posted an article
CrossFit Shadyside posted on Facebook

Thursday 1.29.15 Warm up 10 min rope or handstand work EMOM 8 Min 3-5 Reps Deficit HSPU (hspu/strict/scaled/wall walks) WOD: 2 Rds : 90 sec at each station; 30 sec to get to next station Tires Rower Ropes Stones Burpee Pull ups Rest 2 min before starting round 2

CrossFit Main Line posted an article
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CrossFit King of Prussia shared a link on Facebook Come try Crossfit at CrossFit King of Prussia in 2015!!

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Box Brief 1.28.15 - Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders???!?!? Click the link below

Raleigh CrossFit posted an article
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Review: Nicole Capurso's Flex Dieting Seminar at CFW Last week we hosted Nicole Cupurso and her Flex Diet seminar. I was very impressed. Nicole is not only a top weightlifter and CrossFitter (Team The Outlaw Way / Competitive Edge Performance), she speaks well and articulates the important parts of the Flex Diet and how to use it to reach your goals. First off... allow me to address the donuts. If you don't know, Nicole and many of her Flex Diet friends make jokes about eating donuts. They are NOT saying you should eat donuts, or other junk food, daily. Instead that it is ok to have one every now and then. The Flex Diet gives you a threshold... a specific number of grams of carbs to fit your donut into and therefore keeping the donut from derailing your goals. Most of you know I promote eating clean food... "Paleo" foods, if you will. I have tried to explain for years that the eating "Paleo" does not mean eating low carb or even that you should be. Granted some of the Paleo Purveyors did push a low carb version... that's dumb. Rather, you should eat the carbs, protein, and fat you need to accomplish your goals. No more and no less. I ate Paleo while training for an Iron Distance triathlon last year... I weighed ~225lbs so I sometimes ate 500+ grams of "paleo" carbs (fruit, potatoes, rice) to fuel each training day. Understand the difference between counting your macro nutrient intake and eating healthy are not always the same thing. For you Paleo freaks... you know, you guys and gals who eat a SUPER STRICT, 100% EVOLUTIONARY, CAVEMAN, PRIMAL HUNTER diet 80% of the time... what Nicole teaches is pretty much what you are already doing, only it quantifies it and keeps you from having to lie to yourself about being such a healthy hunter gatherer. Moving on... the Flex Diet is a pretty simple way to figure out how much you should eat per day. The equation uses a multiple to adjust for your specific goal fat loss, performance, weight gain, etc.). I prefer the Flex Diet approach over The Zone to lining out the number of grams of protein, carbs, and fats to the Zone. It is a more practical and less confusing approach that I think more people can apply and stick to. Ultimately, sticking to a diet is most important part to your success with it. If losing weight (fat) is your goal, I highly recommend it. Most people I work with have no idea how many calories they eat each day, much less how many grams of protein, carbs, and fat. It blows my mind how many adults actually eat like year old children... they literally have no idea that they reason they are fat and unhealthy is they have Poptarts for breakfast, nachos for lunch, and pizza for dinner. When they add it up and find out they typically eat less than 50 grams of protein and more than 300 grams of carbs each day, it is an eye opener. The Flex Diet will force you to learn to plan your meals and give you clearly defined numbers of each macro you can consume each day. Some coaches and nutrition "experts" scoff at the Flex. They forget that the average person, just starting to diet, cannot gauge their food intake like we do. For a beginner, weighing, measuring, and counting is a great way to get educated on eating and dieting. I don't care which method a person uses to diet if it works. The bottom line... Nicole presents the info in a clear and concise manner. I highly recommend you attend when she is in your area. If you want to know more about implementing the Flex Diet now, hit me up. Or contact Nicole... she does online coaching at a great rates.

CrossFit Center City shared a link on Facebook

Two of our athletes just got done traveling the world AND CrossFitting through it - check out how their trip went here! #strengthanywhere

Raleigh CrossFit posted an article
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CFCCers! We are hosting a #BRINGAFRIEND session THIS Saturday at 11am. Do you have a friend who has been asking about trying out #CrossFit? Bring them out! Email to get them signed up ahead of time and to save them a spot. This is a FREE class for friends of members!

CrossFit Wilmington shared an image on Facebook

Clean Eatz, Wilmington's favorite healthy place to eat is two years old today! Swing by and get a great meal made from the best ingredients and congratulate Don and Evonne! 203 Racine Drive

CrossFit Center City shared an image on Facebook

#basementofdreams #happypeople #bestmembers

jodilynn published the post First Date Jitters on
By Jodi Lynn Jordan CrossFit Algiers Few things make me more nervous than visiting a new box...
CrossFit Shadyside posted on Facebook

The morning crew was putting up some serious weight today, but their form was SOLID. So proud of our Athletes. Stick with the basics and revisit them often. You will always succeed!

CrossFit Main Line shared an image on Facebook

Row, row, row! CFR5's athletes hit the rowing hard this morning in our METCON: “Bombo Genesis” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap

CrossFit Delaware Valley shared an image on Facebook

Great Community!

CrossFit Prime posted an article
Kristy Parrish published the post Working Out More: Is It Worth It? on
Editor's Note: This article was originally published to the Beyond the Whiteboard blog on 28...
CrossFit 77 posted an article
CrossFit 77 posted an article
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Breaking Point Fitness CrossFit Ridge Ave shared an image on Facebook

Wednesday 1/28/15 1. Snatch Complex Power Snatch + Squat Snatch – work up to a heavy set 2. For Time: 30 Power Snatches at 70% of the Snatch Complex above. Every time you break complete 2 Muscle ups or 6 pull ups + 6 dips.

CrossFit RDU shared a link on Facebook

CrossFit RDU posted an article
CrossFit 919 posted an article
CrossFit King of Prussia posted an article
CrossFit Durham shared a link on Facebook

CrossFit Invoke shared an image on Facebook

Started at the bottom! #footwork #strength #progress #ropeclimbs #crossfit #cfinvoke #cfiathlete #cfibootcamp #training #fitness #getfit

CrossFit Invoke shared an image on Facebook

@raleighrawjuice put in serious work today! #burpees #cfinvoke #cfibootcamp #fitness #cfiathlete #crossfit #thrusters #stayfit #healthyliving #change

CrossFit Invoke posted an article
CrossFit Harrisburg posted on Facebook

Lots and lots of pr's today. Keep it up! Hard work does pay off.

CrossFit Durham posted an article
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Beginners Class was a blast to coach tonight always! We had all different levels and a bunch of new faces in the mix. Energy through the roof - keep it up everyone. Brutal but Fun. Deadlifts / Sprint team workout. Also welcome to Rob who joined today, glad to have you on our team!

CrossFit Gastonia shared a link on Facebook

Wednesday's WOD

CrossFit Delaware Valley shared an image on Facebook

You guys all rocked tonight! Way to push yourselves. I had a blast coaching you. See you on Tuesday! - Julie :)

Ultimate CrossFit posted an article
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CrossFit Harrisburg posted on Facebook

Wednesday Squat Clean and Jerk (1 rep max) 20 mins Metcon (AMRAP - Rounds and Reps) 12 min Amrap 10 Shoulder press 95/75 20 front rack alt lunges 95/75

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Ultimate CrossFit posted an article
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Raleigh CrossFit posted an article
CrossFit Exchange shared a link on Facebook

It is that time of year again. The comfort zone is just a place where dormant stale people live. Last year I personally witnessed more than a dozen PR's by doing nothing less than putting themselves out there and pushing through their comfort zone. Also this year, something new...a scaled division?? READ UP AND GET SIGNED UP! We will be doing each WOW on Friday (the day after it is released)!