CrossFit Charlotte

WOD

“Fireman Challenge”

• 50 Step-ups 30lbs. sangbag
• 100′ rope pull
• 25 hammer slams
• 100′ Shuttle
• 100′ Tire pull (forwards)
• 100′ Tire Drag (backwards)

For Time.

• Finish with 2000m Row

Josh Roten squatting during the HQ workout. 225 reps total, WOW!

WOD

“300″

• 25 Pull-ups
• 50 Dead Lifts 135lbs.
• 50 Push-ups
• 50 Box Jumps 24″
• 50 Floor Swipes
• 50 Dumbell Swings 1 Pod
• 25 Pull-ups

Jeff Lipack of Providence High resting after a great effort during his workout. Jeff is getting in shape for lacrosse.

WOD

• Push Press
• Front Squats
• Rope Climb (one assent)
• Pike Push-ups
• Stiff-leg Dead Lifts

5 Rounds, 15 repetitions each exercise

•      SATURDAY MORNING WORKOUT 9:00AM. NEWBIES WELCOME. EXPERIENCE THE HIGH ENERGY OF INTERVAL TRAINING. CLIENTS BRING FAMILY AND FRIENDS, NO EXPERIENCE NECESARY. SEE YOU IN THE MORNING. COACHA@CROSSFITCHARLOTTE.COM. 
• SIGN UP FOR THE CROSSFIT CHARLOTTE PICNIC, SATURDAY SEPTEMBER 29. PARTY STARTS AFTER THE WORKOUT. CHOOSE A DISH TO PASS. COACH WILL SUPPLY THE MAIN DISH. 

Providence High School baseball adding up their scores. Great job guys!

WOD

5 Rounds for time.

• Hang Power Snatch 15 reps.
• 400m Run

SAVE THIS DATE! SEPTEMBER 29 JOIN ANDY AND DINA AND THE CROSSFIT FAMILY IN CELEBRATING THE OPENING OF CROSSFIT CHARLOTTE. MORE INFO TO FOLLOW.

Keeping score, CrossFit Charlotte style. Every repetition counts!

WOD

250 meter row

• Wallball Shots
• Box Jumps
• Ring Dips

21.15.9

Elizabeth getting big time air on her lateral plyo’s. Elizabeth plays for the Charlotte United Futbol Club.

WOD

” Michael”

• 800m Run
• 50 Back Extensions
• 50 Ab Mat Sit-ups

Kathy working out with personnel trainer, aka "Deadly Dina"

WOD

Dumbell Bear

• 5 Deadlifts
• 5 Cleans
• 5 Thrusters

1 Round on the minute for 20 minutes.

Team 9am. Carol, Kat, Sheila, MK, Ruth.

WOD

50 Wallball Shots

40 Ab Mat Sit-ups

30 Ring Pull-ups

3 Rounds For Time

Team Sunday, Great workout Bobby, Bill, Roy, Coach and David!

WOD

“DANIEL”

• 50 Pull-ups
• 400m Run
• 21 Thrusters
• 800m Run
• 21 Thrusters
• 400m Run
• 50 Pull-ups

100 meter uphill sprints. Way to go Sheila, MK, Ruth and Kat!

SATURDAY MORNING WORKOUT 9AM. EVERYONE WELCOME . CLIENTS BRING FRIENDS AND FAMILY. ALL SKILL LEVELS CAN PARTICIPATE IN THE HIGH ENERGY WORK OUT OF THE DAY. SEE YOU IN THE MORNING!

WOD

• 100m Hill Sprints

10 Rounds

Finish with :

• 100 back extensions
• 100 ab mat sit-ups

Brennan Garrison of the United States Air Force completing his round of dumbbell thrusters.