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 OR e-mail coacha@crossfitcharlotte.com.

HQ WOD 8am, CFC WOD  9am. WOD

WOD HQ

“Nasty Girls” 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

WOD CFC or Try Matt D. B-day WOD

  • 400m Run
  • 15 KB swings
  • 15 DB push press
  • 15 squat jumps

4 Rounds.

Post times to comments.

Todd Holmes of the Charlotte Fire Department Station 3 puts his CrossFit conditioning to the real life test!

Todd Holmes of the Charlotte Fire Department Station 3 puts his CrossFit conditioning to the real life test!

This entry was posted on Friday, August 29th, 2008 at 5:54 amand is filed under Workout of the Day. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

9 Responses to “Friday”

  • Dina Says:
    August 29th, 2008 at 8:44 am

    Todd, It is truly an honor to have you and all the rest of the men and women that serve our country, at our gym.

    Reply
  • Mike Says:
    August 29th, 2008 at 9:38 am

    Todd – can I borrow your boat this weekend?

    Matt – happy 30th brother.

    Reply
  • andrew hendel Says:
    August 29th, 2008 at 10:21 am

    Coacha..11:55 RX’d Nasty Girls.

    Reply
  • Mike R Says:
    August 29th, 2008 at 1:26 pm

    Todd:

    Ditto Dina’s comment. Thank you for all you do and thank you to all of our firemen / policemen / armed forces men and women.

    Reply
  • Matt D Says:
    August 29th, 2008 at 5:55 pm

    Thanks all for B-Day wishes and to Todd & the boys for what they do every day.

    Anyone else try my WOD? It was funnnn….

    Reply
  • Baryn Says:
    August 29th, 2008 at 8:04 pm

    set a record on “Nasty Girls” for the longest time. 34:00 and some change. First time as R’xd and first time getting 21 muscle-ups ever.

    Reply
  • Shelby Says:
    August 29th, 2008 at 8:15 pm

    To: Todd Holmes (Daddy)

    You are the best dad in the world!You work hard and you put effort into everything you do. You always find time to play with me and I LOVE you! Shelby

    Reply
  • Jennifer Says:
    August 29th, 2008 at 8:19 pm

    To Todd Holmes: I love you more today than I did when we got married. You are a great Dad and wonderful husband. You still make my heart skip a beat. You are truely my Hero!

    Reply
  • KEL Says:
    August 29th, 2008 at 11:41 pm

    yeah cam and I did the bday workout and added a few twists with
    cam: 2 pood swings and 65lb squat jumps
    me: 2 1.5 press and 65lb squat jumps.
    finished in 23 and 24 minutes.
    it was a fun one indeed.

    Reply

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