CrossFit Charlotte

WOD

• Snatch
• 3.3.3.3.3.3.3
• Rest 3-5 minutes
• 1000m Row
• 50 Slam balls
• 30 SDHP

Blast through one time as fast as you can!

Another successful workout in the warehouse. Great job 5pm. group!

Saturday morning workout 9am. Free to newbies, come and find out what high intensity workouts are all about. Sunday workout 12pm. Any questions contact coach A. 704.519.6693 or coacha@crossfitcharlotte.com.

WOD

• 65 lbs. Thrusters 15 reps
• 21 Jump pulls

How many complete rounds in 20 minutes.

Coach A and weighted pull ups

WOD

• Row
• 250m.500m.750m
• Dead lift body weight.
• 21.15.9
• Glute/ham sit ups
• 30.20.10

DR. JR James and Lee Dubin working the posterior on the glute ham.

WOD

• Split jerk

       3.3.3.3.3.3.3

• Iso Squats (25 sec.)/15 box jumps

       4 Rounds

Andee Hendel working on her box jumps for max height. She is at 36" in this picture.

WOD

• Dumbell swings 55lbs
• Pull-ups

21.18.15.12.9.6.3

Another satisfied customer, Great Sunday workout Brandon and Locke!

WOD

• Row 500m
• 50 Box jumps
• 50 Slam balls
• 25 Push ups
• Wt’d 400m
• 40 Burpees
• 25 Push ups
• 25 Slam balls
• 25 Box jumps
• Bike 1 mile

Steve perfecting the clean during a WOD

WOD

21.15.9

• Wall ball
• DB swing
• Box jumps
• Dips

Sprint 400m

Saturday morning 9am free workouts for newbies! Members bring the family, friends and neighbors. Contact coach a if you have any questions at CoachA@crossfitcharlotte.com or call 704.849.2920.

Best part of the workout. Great job Sam!

WOD

• Run 400m
• 15 Cleans

5 Rounds

FREE SATURDAY MORNING WORKOUT FOR NEWBIES. CLIENTS BRING A FAMILY MEMBER, FRIENDS AND NIEGHBORS. 9AM. ANY QUESTION CONTACT COACH A. AT THE CROSSFIT CHARLOTTE. CoachA@CrossFitCharlotte.com

Bryan repping out on the dead lift. Bryan is also our web designer.

WOD

• Front squats
• Push press

3.3.3.3.3.3.3

Spencer Hendel working out six weeks after Tommy John surgery

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