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 […]

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CFC WOD
Complete as many rounds as you can in twenty minutes of:
5 Front Squats  135#
10 D.B. Push Press 45#
15 Split Jumps
20 K.B. Swings  1.5 pod

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

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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:

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

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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.

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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.

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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!!!!

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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.

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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.
Paul Burnam - Big Tire & 50lb Slamball WOD: [wmv] [mov]

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

***NOTICE DAY AND TIME CHANGE***
THIS […]

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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.

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WOD
Run or Row 5K
Post time to comments.

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

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