CrossFit Charlotte

Paul couldn’t let Coach’s 5:59 stand, so here he is, going after the BFT and 50 lb slam ball once again.  One caveat:  Apparently my camera stopped recording about 8 seconds before he finished.  I posted a still showing his final time.

I’ve also purchased a faster SD card, so unfortunate stops like that shouldn’t happen again.  Maybe someday we’ll get a decent camcorder to get even better quality videos.  Until, enjoy:

[youtube]http://www.youtube.com/watch?v=F3d2mXW5_ik[/youtube]

CFC WOD

Complete as many rounds as you can in twenty minutes of:

Congratulations to level one CrossFit instructor David Bowman and now Kettlebell certified specialist! Only at CrossFit Charlott

Coach A challenges Paul’s record at the BFT. Paul’s record is 7:02 I believe. Can anyone crack that five minute mark by March’s Cert? Check back later to see if Paul can beat his time and improve his PR!

“B.F.T.”

• 5 Rounds, for time
  • 5 Tire Flips, The Big One
  • 10 Slam Balls, 50 lbs

Watch:

[youtube]http://www.youtube.com/watch?v=Hq6oEZjKxZw[/youtube]

Well, we finally got around to writing a few bios and such.  You can now learn a little bit about all of CrossFit Charlotte’s trainers, by visiting our Trainers Page.  Emails are also listed.  If anyone wants their photo or bio changed, just get the new stuff to Bryan and he’ll update it.

WOD

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Good luck Shaughn Neal! Shaughn is off to Arizona for a try out and to be evaluated by major league baseball scouts.

HQ WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

CFC WOD

“Happy Birthday 46 Dina”

• 46 Dead lift
• 46 Box jumps
• 46 Push-ups
• 46 Air squats
• 46 Jump pull-ups
• 46 SDHP
• 46 Wallball shots
• 46 Wt’d ab mat sit-ups
• 46 Back extensions
• .46 Bike

Happy Birthday Dina Hendel!!!!

CFC WOD

3 Rounds for time.

• Row 500m/Run 400m
• 50 Wallball shots
• 25 Pull-ups

HQ WOD

“Nancy“

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Baby sitting now available at CrossFit Charlotte. Contact Rose at 555-1212.

CFC WOD

• 15 Thrusters 75lbs.
• 10 Slamballs 30lbs.
• 5 Box jumps 32″

Complete as many rounds in 20 minutes.

***Big tire/50lbs. slamball challenge 4:30pm today!!! Watch Paul Burnam in action.

Hannah Fincher of Butler HS getting ready for track. Excellent effort with the kettle bell swing Hannah!

***NOTICE DAY AND TIME CHANGE***

THIS WEEKENDS FREE WORKOUT WILL BE HELD SUNDAY AT CROSSFIT CHARLOTTE AT 12PM. BRING FRIENDS, FAMILY, NEIGHBORS AND/OR CO-WORKERS AND GET YOUR WEEKEND STARTED OFF RIGHT. THE WORKOUT IS SCALABLE SO ALL LEVELS OF FITNESS ARE WELCOME! FOR FURTHER INFORMATION PLEASE CONTACT ANDY AT 704.519.6693 OR VIA E-MAIL.

SATURDAY:

HQ WOD 8AM WITH COACH BURNAM.

CFC WOD 9AM WITH COACH AMELIA AND COACH BURNAM.

WOD

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Charlotte United Futbal Club U-16 getting ready for the spring season.

WOD

Run or Row 5K

Post time to comments.

Team 6am; Scott, Vernon, Jeff, and Matt doing knees to elbows. Great job guys!