CROSSFIT CHARLOTTE IS LOOKING FOR PERSONAL TRAINERS WHO ARE INTERESTED IN LEARNING AND INSTRUCTING THE CROSSFIT PROGRAM. MUST BE AVAILIBLE TO TEACH CLASSES IN MATTHEWS OR STEEL CREEK AREA. WILLING TO PAY FOR A LEVEL ONE CERTIFICATION. PLEASE CONTRACT COACHA@CROSSFITCHARLOTTE [Email address: COACHA #AT# CROSSFITCHARLOTTE - replace #AT# with @ ] OR CALL ANDY AT 704.519.6693.
HQ Rest Day
CFC WOD
“Michael”
800m Run/1000m Row
50 Sit-ups
50 Back extensions
3 Rounds
Post times to comments.
Paul Bennett and Mike Rose attack "The Bear" in a recent WOD. Outstanding effort!
WOD
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Rest 1 minute
50% of Max, box jump, 8 Rounds Tabata smash. Total reps.
Post Max and Total Reps to comments.
Johnny Hummel shows off his stuff with the D-ball. Johnny is part of a pilot program of CrossFit kids.
HQ WOD
“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
CFC WOD
“The Bear”
1/2 Body Wt. Dumbells. Example: Bwt. 160lbs, 40lbs. DB in each hand (big dog)
One Round Equals.
5 Deadlifts
5 Hanag Power Cleans
5 Front Squats
5 Push Presses
20 Rounds.
Post Times To Comments.
Danny Misuelez getting some kettlebell. Great exercise for developing mid-line stabilization.
HQ WOD
Run/Row 5 K
CFC WOD
“Running Angie”
100 Pull-ups
Run 400m
100 Push-ups
Run 400m
100 Sit-ups
Run 400m
100 Air Squats
Post Times to Comments.
Zach Blalock performing the power snacth, the most explosive lift. Outstanding technique for an 8th grader.
WOD
THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM. 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 [Email address: coacha #AT# crossfitcharlotte.com - replace […]
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
9am. group getting some interval cardio with the concept 2 rower. Super effort!
WOD
“Randy”
75 pound Power snatch, 75 reps
Rest 1min.
2K/7 interval, 42seconds row/30second rest, 10 rounds. Try to get 200m each round for a total of 2000m.
Charlotte United U-15 Gold team getting it done at CrossFit Charlotte and on the field. Outstanding team effort!
WOD
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
CFC WOD
Thrusters 75lbs./45lbs.
SDHP 75lbs./45/lbs.
Box jumps
21.18.15.12.9.6.3
Burpee pull-up by the Birthday boy himself.
CFC WOD
” Happy Birthday Bill”
51 Slamballs
Run 400m
51 Kettlebell Swings
Run 400m
51 Burpees (pull-ups)
Run 400
Guess how old Bill is.
Amanda and Andee race up the rope during a recent WOD.
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*These links are provided by the CrossFit HQ site
