Mar
12
2008
**** CROSSFIT CHARLOTTE WILL BE CLOSED THIS WEEKEND FOR A LEVEL 1 CERTIFICATION SEMINAR. THERE WILL BE A HAPPY HOUR AT 5PM SATURDAY IF ANY ONE WANTS TO SPEAK WITH CROSSFIT TRAINERS OR JUST PARTY A LITTLE.****
HQ WOD
“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Big Dog Girls 75 pound
Sub 3 mini Rope Climb (36.27.18)
Post time to comments.
Joe Celso from Functional Fitness (Rochester NY.) stop in for the WOD today on his way to Florida for the Olympic cert. WOW!
7 comments | posted in Workout of the Day
Mar
11
2008
CrossFit Charlotte is implementing a new policy regarding some of the lifts. In order for a client to perform Deadlifts, Cleans, or Snatches in a WOD, they must first take Coach A’s Essentials Class. These lifts are ones that require more than average instruction in order to be certain they are being performed in a safe and effective manner.
Talk with Coach A, and determine if this class is right for you.
But don’t worry if you haven’t had a chance to take this class. You can still workout, we will simply have a substitute for the above lifts in the WOD.
no comments
Mar
11
2008
HQ WOD
Run 5 K
Post time to comments.
Spencer Hendel on his way to full recovery from Tommy John surgery.
4 comments | posted in Workout of the Day
Mar
10
2008
HQ Rest Day
CFC WOD
- 50 Squat Jumps 45lb. Bar
- 1000m Row
3 Rounds
Post Times To Comments.
Rain or shine the CrossFit WOD goes on.
2 comments | posted in Workout of the Day
Mar
9
2008
HQ WOD
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
CFC WOD
- 400m Run
- 50 Weighted Burpees
3 Rounds For Time.
Thank you for a great birthday workout everyone! Coach A
2 comments | posted in Workout of the Day
Mar
9
2008
HQ WOD
Hang squat clean 3-3-3-3-3-3-3 reps
CFC WOD
“Running What The Fran”
- Run 400m
- Thrusters/Pull-ups 9.15.21.15.9 reps.
- Run 400m
Post loads to comments.
Scott Jacobs performs perfect push-up technique during a recent WOD.
no comments | posted in Workout of the Day
Mar
7
2008
HQ WOD (not recommended)
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
CFC Birthday WOD (Coach A  and Jeff Buseick ) Recommended! 7pm…Party like a rock star after.
-
Wallball
-
Box JumpÂ
-
Row
-
Push Press
-
Double Unders
47 second, 13 second rest.
3 rounds each exercise. 1 minute rest between exercices.
Count total reps.
Butler H.S. football coach Brian Hales getting after the BFT (Big F’n Tire) WOD. Nice work coach!
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.
SATURDAY HQ WOD @ 8AM.
2 comments | posted in Workout of the Day
Mar
6
2008
COACH A’s 47TH BIRTHDAY PARTY FRIDAY NIGHT! FESTIVITIES BEGIN AT 7PM. WITH COACH A’s WON (workout of the night) AND ENJOY REFRESHMENTS AND ORDERVES AFTER THE WORKOUT. BRING A DISH AND DRINK TO PASS AROUND.
CFC WOD “Nancy”
- 400m RUN
- 15 Overhead Squats 95lb.
5 Rounds Â
Matt D. Rest Day Challenge.
- 3 Muscle-ups
- 3 135lb. Clean & Jerk
10 Rounds.
Post Times and Comments.
Matt D. WOD Challenge. 10:17
7 comments | posted in Workout of the Day
Mar
5
2008
COACH A’s 47TH BIRTHDAY PARTY FRIDAY NIGHT! FESTIVITIES BEGIN AT 7PM. WITH COACH A’s WON (workout of the night) AND ENJOY REFRESHMENTS AND ORDERVES AFTER THE WORKOUT. BRING A DISH AND DRINK TO PASS AROUND. HQ WOD
HQ WOD
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Dalton Eisenbath fall out. Have a great baseball season from CFC!
3 comments | posted in Workout of the Day
Mar
4
2008
COACH A’s 47TH BIRTHDAY PARTY FRIDAY NIGHT! FESTIVITIES BEGIN AT 7PM. WITH COACH A’s WON (workout of the night) AND ENJOY REFRESHMENTS AND ORDERVES AFTER THE WORKOUT. BRING A DISH AND DRINK TO PASS AROUND. HQ WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Kelly Hargett finishing up on the farmer’s walk. Outstanding effort!
5 comments | posted in Workout of the Day
