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!

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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.

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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 [Email address: COACHA #AT# CROSSFITCHARLOTTE.COM - replace #AT# with @ ]. 
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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!

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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.

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WOD
” Michael”

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

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

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WOD
Dumbell Bear

5 Deadlifts
5 Cleans
5 Thrusters

1 Round on the minute for 20 minutes.

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

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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!

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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!

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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.

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