CrossFit Charlotte

MONDAY, WEDNESDAY AND FRIDAY. 6AM, 9AM-12PM AND 4PM-7PM.

CLOSED TUESDAY AND THURSDAY.

NORMAL HOURS SATURDAY AND SUNDAY.

THANK YOU,

COACH A

11am HQ WOD

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

12pm CFC WOD

Post time to comments.

Effort is everything!

8am HQ

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

9am CFC WOD

• Walking lunge, 20 steps
• 15 HG sit-ups
• 15 Back extensions
• 10 Burpees

As many rounds in 20 minutes.

Run 1 mile

Post rounds completed to comments.

Steve Robertson hits a PR in the deadlift. 415lbs. Well over 2x his body weight!

CFC WOD

“Karen”

“Jackie”

“Christine”

“BFT”

“JT”

Pick two or maybe just one.

20 minute rest between workouts.

Post time to comments.

Shannon getting ready for App. State soccer.

Monday, Wednesday and Friday only.

6am,  9am-12pm, 4pm-7pm.

Closed Tuesday and Thursday

Weekend as usual.

HQ WOD

Run 10 K

Post time to comments.

CFC WOD

1000m Row

• 50 Kettlebell swing
• 50 Back extentions

750m Row

• 40 Kettlebell swings
• 40 Back extension

500m Row

• 30 Kettlebell swing
• 30 Back extension

250m Row

• 20 Kettlebell swing
• 20 Back extentions

150m Row

• 10 Kettlebll swings
• 10 Back extension

Nick and Kendall performing the jump pull-up.

Monday, Wednesday and Friday only.

6am,  9am-12pm, 4pm-7pm.

Closed Tuesday and Thursday

Weekend as usual.

HQ WOD
“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

CFC WOD
Squat 50 reps.
400m Run
Shoulderpress 50 reps.
400m Run
Deadlift 50 reps.
400m Run
HQ wt. 135/95/185
CFC wt. guys 95/75/135
CFC wt girls 75/45/95

Post times to comments, thank you!

New to CrossFit Charlotte, but still performing a perfect air squat. Super work Kelly Hughes!

WHAT IS CROSSFIT? 

“In implementation, this looks like sport. This is revolutionary. It’s as distinctive of the program as are the movements and the charter of functionality and variance. Our workouts are competitive events.

The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth divined through competition, not debate.”

Greg Glassman, CrossFit Co-Founder & CEO
3, 2, 1 — GO!

 WOD “Angie”

Kelly’s first muscle-up. Nice!

CFC WOD

Make up day or try this one:

Row 1000m.

3 Rounds of:

SDHP 21 reps. 95/65lbs.

Box Jump 15 reps. 24/20″

Thrusters 9 reps. 95/65lbs.

Ryan Hagen busting out the kettlebell.