CrossFit Charlotte

• .50 Bike
• 50 Box jump
• 50 Squats
• 50 Sit ups
• 50 Push press
• 50 Pull ups
• 50 push ups
• .50 Bike

Michelle, Dina, Kathy, John and Bobby at the start of “Deadly Dina” Saturday morning.

Sunday workout 12:00pm.

July 4th workout 9:00am

• 10 pull-ups
• 20 db swings
• 30 box jumps
• 40 push-ups
• 50 sit-ups
• 60 clapping burpees
• 10 pull-ups

Luke made this one up, so be sure to thank him for it.

Maria, Greg, Shelly and Luke. Looking good after a workout!

FREE SATURDAY WORKOUT 9AM. MEMBERS BRING A FRIEND, EVERYONE IS WELCOLME!

• Snatch
• 3.3.3.3.3.3.3

Maria and Greg enjoying their set of jump pull-ups, GREAT JOB, MUSCLE UPS ARE NEXT!

• 30 Muscle ups

If you can not do a muscle up, 3 pull ups/ 3 dips equal 1 or 90 pull ups/ 90 dips to complete the workout. Remember 2 jumps equal 1 .

Charlotte united futbol u-17 after a workout. Great job Jordan, John, Scott, Abbott, Mark!

• Run 400m
• 30 Box jumps 24″
• 30 Wallballs
• 5 Rounds

CFWU 2x

Crossfit total

Squat/shoulder press/dead lift

PHS/PDS/BHS All working together on their CrossFit total.

CFWU 2x

WOD

• Dead lift
• Push-ups
• Vertical jumps

21.18.15.12.9.6.3

WOD

• Shoulder press
• Push press
• Push jerk

3.3.3.3.3.3.3, rep 3 each equal one set

SATURDAY BRING A FRIEND 9AM

WOD

• 500m Row or 2/3 mile on the bike
• Power clean 10 reps.
• Knees to Elbows 15 reps.

3 rounds

WOD

• 400M Run
• Push-ups
• Pull-ups

21.15.9

5 100m Spints….Spint 100…jog back repeat