NEW WORKOUT TIME
Coach A will start a new group at 7:30am. Please comment or e-mail coacha@crossfitcharlotte.com if you are interested and what days of the week. Example (MWF, TTH).
Wednesday
Marine Mud Challenge
The 2nd Annual Marine Mud Challenge is this Saturday at Belmont Abbey college. I realize it’s a late start, but I think we should try to get a team or two together. If you’re interested, leave a message in the comments.
Tuesday
***(4-8pm)  REMEMBER BODY COMPOSITION ANALYSIS TODAY, JULY 29. SIGN UP AT THE DESK. YOU DO NOT HAVE TO BE A MEMBER OF THE GYM.***WOD
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Monday
***(4-8pm)  REMEMBER BODY COMPOSITION ANALYSIS TUESDAY, JULY 29. SIGN UP AT THE DESK. YOU DO NOT HAVE TO BE A MEMBER OF THE GYM.***
HQ WOD
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
OR
CFC WOD
- Back squat 50 reps
- 400m Run
- Shoulder press 50 reps
- 400m Run
- Deadlift 50 reps
- 400m Run
Post totals and Times to comments.
Sunday
***REMEMBER BODY COMPOSITION ANALYSIS TUESDAY. SIGN UP AT THE DESK. YOU DO NOT HAVE TO BE A MEMBER OF THE GYM.***
Rest day for HQ, so it is make up day at CFC or try this one.
-
 400m Run
-
21 KB swings 2pod
-
12 Push jerks 135lbs
3 Rounds.
Post times to comments.
Saturday
HQ WOD
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
CFC WOD
“Partner workout”
- 800m Run
- “Cindy”
3 Rounds for time and # of Cindy rounds.
One partner runs 800m while the other commpletes as many rounds of Cindy in the same amount of time.
Friday
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 ORÂ e-mail coacha@crossfitcharlotte.com.
 SATURDAY HQ WOD @ 8AM.
In honor of “Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
Rest 5 minutes.
12 Round Tabata row!
Post times and total Calories to comments.

