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General Information

NameCrossFit 77
OwnerPaul Klein
Websitewww.crossfit77.com
Phone(704) 918-5438
Emailpaul@crossfit77.com
Address302 Rolling Hills Rd
Mooresville, NC 28117

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CrossFit Oakland posted on Facebook

Tuesday's WOD: TIER 1 A. Push Press 3RM B. 18 Minute EMOM: ODD: 8 Burpees EVEN: 10 KB Swings TIER 2 A. Jerk 2RM B. 18 Minute EMOM: ODD: 10 Overhead Walking Lunges w/ Plate @ 45#/35# EVEN: 25 Double-Unders TIER 3 A. Jerk 2RM B. 18 Minute EMOM: ODD: 7 DB Thrusters @ 50#/35# EVEN: 15 Russian KB Swings @ 53#/35#

Brian Watts published the post Think of Fitness as Food on Tabata Times
Think of fitness as food. The globogym is your major fast food chain. You walk in a McDonald's...
CrossFit 101 shared an image on Facebook

Kay started the fundamentals program in October 2013. Like any good boyfriend, Andrew was the one who dragged Kay out on the first day for the intro and assessment session. You all know how it works. A couple that works out together, stays together! They both were dying, but came back for more. After completing the fundamentals program, they both then did additional personal training with me to get themselves ready for the group classes. Kay and Andrew joined the group classes mid January 2014 and are doing well. Andrew, you are rocking it in the mornings and having fun in Weightlifting 101, but I am going to shine the light on Kay today. Check out her before and after pictures. Kay dropped several clothes size going from size 16 to size 10/12. Her weight went from 182lbs to 159lbs. Besides the numbers, her story is pretty kick ass. When she first started CrossFit, she didn't care for PRs and nutrition, until April 2014, when she had blood work done. It was a wake up call for her. Her triglyceride was high at 458 and cholesterol at 254, and Kay was also diagnosed as being pre-diabetic. Kay got scared because her family has a history of heart diseases and diabetes. Her father and brother both started taking heart medication at the age of 34. In addition, her father's family also has a history of early deaths; from the ages of 37 to the 60's. She did not want to end up down the same route and made changes with the help of her nutritionist and personal trainer. Kay started to monitor her food and used a food diary app which was checked weekly by her nutritionist. She learned to cut out grains and processed foods, and followed a semi paleo diet, with the exception of cutting out legumes and a little bit of dairy. Kay started losing weight in April of this year and learned that nutrition, exercising, and weight training go hand in hand. She thanks Andrew for convincing her to do CrossFit as she feels like she's gained her life back. Kay's goal is to lose more weight, lift heavier weights, and just to be stronger overall. She believes this is her year... as they say life begins at 40, she turns 40 this September. Keep up your hard work and dedication, Kay! She is a great example of changing her lifestyle and becoming healthier. We are all proud of you and support you!

CrossFit Los Gatos posted an article
Kristy Parrish published the post CrossFit.com Programming Analysis: Part 1 on
Editor's Note: "CrossFit.com Programming Analysis: Part 1" was originally published to the Beyond...
CrossFitOfFremont posted an article
CrossFit 101 shared a link on Facebook

http://crossfit101.com/work-winning/

CrossFit 101 posted an article
Berkeley CrossFit posted an article
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CrossFit Dark Element shared a link on Facebook

http://cfdarkelement.com/daily-wod/ Great start to all the Whole 30 Weigh ins for week 2! Be on the look out tomorrow as the leaderboard takes on a change and more results are given!

CrossFit Potrero Hill shared a link on Facebook

WOD- Tuesday, July 29 SKILL OF THE MONTH: Come early, stay late, or practice during open gym. Here is homework to get you closer or better at muscle ups. 1. Ring dips or Ring Supports 3 x 5-10reps 2. Jumping MU Transition 2×5 3. Swing Hip to Rings …

Berkeley CrossFit shared an image on Facebook

Here are the heat times for all our athletes. Remember to buy your ticket online or its $10 at the door!

CrossFit West Petaluma shared a link on Facebook

A Wild Hero Appeared http://blog.genesispetaluma.com/?p=2735

CrossFit Cadence posted an article
CrossFit Bios shared a link on Facebook

American River Crossfit shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=709363392434994&id=226410067396998

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/07/29/we-are-family/

Max Fitness CrossFit posted on Facebook

WOD-7/29/14 5 RFT 3 muscle ups 5 Bear complex (135/95) 7 Bar incline push-up

CrossFit Mill Valley shared a link on Facebook

Updated TJ’s Gym WOD’s for the week of July 28th http://wp.me/pTUkn-2t0

CrossFit Folsom Lake posted on Facebook

Our very own Meghan H. has graciously offered to host gym night out this Friday, Aug. 1st. Her house - 6:30 pm. She will be providing hamburgers and sausages and asks that everyone bring a side dish or appetizer to share, as well as your drink of choice. Kiddos are welcome. Bring swimsuits and towels - it's going to be hot! There is a sign-up sheet in the gym and be sure to thank Meghan when you see her! More details to follow...

CrossFit Potrero Hill shared an image on Facebook

South Tahoe CrossFit shared a link on Facebook

CrossFit Echelon posted an article
CrossFit Potrero Hill posted an article
CrossFit Genesis posted an article
saulj posted on Facebook

Day one of massage school for Saul completed!

Corey's Gym posted an article
CrossFit Potrero Hill shared an image on Facebook

Some creative Mobility Wod with Yasmen.

CrossFit Envy shared an image on Facebook

BATHROOM UPDATE: We now have access to two more restrooms. The keys are on the wall next to the front door. If you grab a key and walk out the front, turn right and walk two doors down (right next to the youth symphony), there's a door to a hallway with the spare bathrooms. Use these if a line is forming for our bathroom. Thanks!

cfsausalito shared an image on Facebook

It's a kipping pullup clinic at the 5:30 class today! Looking good, everyone! #crossfit #crossfitsausalito #sausalito

CrossFit Genesis shared an image on Facebook

The energy is high in here with a large group gettin' work done in the new space and on the big @beastmetals pullup rig! #tribestrong #alivetribe #workout #roseville

kjherdzik published the post My New Friend Fran on
I feel like I’m coughing up a lung as I type this. Every CrossFitter knows the feeling – that...
Good Times CrossFit posted an article
CrossFit East Sacramento shared an image on Facebook

Some days you smash the WOD and some days the WOD smashes you.

San Carlos CrossFit shared an image on Facebook

9:30am enjoying the one person working one person resting. #partnerworkout #crossfit #wod #workout #clusters #rest #fit #fitness @kimby5154

WhatWouldJohnMackEat published the post Grilled Chocolate Pineapple on Nutrition WOD
I know, this may sound like another weird WWJME concoction but it is so delicious! Grilled...
United Barbell shared a link on Facebook

The Barbell WOD

Berkeley CrossFit shared an image on Facebook

This Sunday is the LaLanne Summer Throwdown 2014!! Come out and cheer on our athletes: Charis, Erin, Jenna T., Kelly, Lani, and Scuba Steve. Heat times will be posted tonight! Check out the awesome layout for the event! 200 California Ave San Francisco, CA 94130 Purchase your tickets ASAP online for $5 or at the door $10: http://lalannefitness.brownpapertickets.com/

San Carlos CrossFit shared an image on Facebook

Life partners and CrossFit partners for today's workout. @katieepatton #crossfit #fit #fitness #wod #workout #lift #burpees #train

CrossFit Anywhere shared an image on Facebook

It's a Monday Sweatfest. Get in here!

CrossFit East Sacramento shared an image on Facebook

Forget cleaning yourself up, clean the gym!

CrossFit Genesis shared an image on Facebook

This girl JUST got her first handstand today, THEN got a 60 sec hold! Go Krysta W! Future badass tribester! #strength

Good Times CrossFit shared a link on Facebook

It's time to register if you want to do the Lurong Paleo Challenge!! https://www.lurongliving.com/challenge/infoform-aff/

CrossFit Redding posted on Facebook

Handstand Holds, Squat Cleans and Burpees. What a great way to start the week

CrossFit Envy posted on Facebook

Prehab/activation: SMR - rhomboids/Lats 2 min banded rack stretch 3x20 second superman hold 3x10 banded air squat -then- Work to a conservatively heavy triple in Snatch Balance (Beginners, work on overhead squats) -then- "Nate" AMRAP in 20 minutes: 2 muscle-ups* 4 handstand push-ups** 8 KB swings (70/53) Modifications: *5 strict pull-ups, 3 bar muscle ups ** 2 wall walks

CrossFit Valley View posted on Facebook

CFVV Birthday!! WHOOT WHOOT.... Drumroll Please ..... Happy Birthday too Susan Bowman on the 29th, Sarah van Loben Sels on the 30th, Debbie Grove August 2nd, and Erin Sharbrough Aug. 2nd!!! Burpees all around Ladies!!

CrossFit Valley View shared an image on Facebook

And back to work we go..High hoe! #boomclan #boom #getit #crossfitvalleyview #inspiration #merica #onlyinamerica

liftlaugheatrepeat published the post Bone Broth Benefits... Better Than Botox on
So, I've been drinking A LOT of bone broth lately, and it's delicious! More (or maybe equally)...
CrossFit Anywhere shared an image on Facebook

Drumroll please... Yesterday CFA hit the big 10,000 Facebook followers! Thanks for 'liking' us!

Morgan Hill CrossFit shared an image on Facebook

#MCM "Blake" .... Happy monday!

CrossFit Genesis shared a link on Facebook

July 28, 2014 Workout of the Day #canyouhangon #grinder #workout #roseville

American River Crossfit shared a link on Facebook

More information is posted today at the box regarding our Hatch Squat Programming. The Excel spreadsheet can be found on this website. Please download it, fill in your back squat and front squat numbers and it'll calculate everything you'll need. Print it and bring to the box with you. Thanks!

CrossFit Mill Valley shared a link on Facebook

In other news outside of Marcus kicking butt at the CrossFit Games, check out the big story in the Marin IJ today. http://www.marinij.com/soccer/ci_26226249/larkspur-soccer-juggler-9-raises-thousands-childrens-hospital

CrossFit Cadence shared an image on Facebook

6am classes working hard!

CrossFit Campbell shared a link on Facebook

My fitbit #Fitstats for 7/27/2014: 9,324 steps and 4.2 miles traveled. http://t.co/lGgXoqQWii

CrossFit 530 shared an image on Facebook

Be sure to welcome our Master back from the 2014 CrossFit Games! We are SO proud of him!

CrossFit East Sacramento shared an image on Facebook

Monday morning. Thank god the new j-hooks double as coffee holders so I can teach some snatch drills.

CrossFit Campbell shared a link on Facebook

Sometimes you have to lose the battle to win the war. #crossfitcampbell http://t.co/mJhp4pYN1U

American River Crossfit shared a link on Facebook

CrossFit and Baseball http://wp.me/pGeX1-4Zw