Nov
21
2008
THANKSGIVING HOURS
Wednesday: Normal hours.
Thursday: 8am, 9am.
Friday: 6am, 9am, 4-6pm (last class starts @6pm).
Weekend: Normal hours.
Nov
21
2008
Friday
HQ WOD
Run 5 K or Row 5 K
OR
CFC Trainer challenge.
Post time to comments.
Bo Coggins of the Myers Park baseball team gets a workout in with a broken arm. Dedication!
Nov
20
2008
Thursday
Workout “Team Relay” by CFC Amelia Neighbors.
21-18-15-12-9-6-3
A:Â Row (calories)
B:Â Box Jump 24″/20″
A:Â Jumping Pull ups
B:Â Kettlebell Swings 24kg./16kg.
A:Â Burpees
B:Â Push ups
A:Â Lunges (each leg)
B:Â Box Jump 24″/20″
A:Â Jumping Pull ups
B:Â Kettlebell Swings 24kg./16kg.
A:Â Burpees
B:Â Push ups
A:Â Lunges (each leg)
B:Â Slamball 30lbs./20lbs.
Only one athlete works at a time. Partner A does 21 calorie row, then Partner B does 21 Box jumps, then, Partner A does 21 Jumping pull-ups, etc.
When Partner B finishes the slamball, that athlete proceeds immediately to 18 calorie row and becomes Partner A. The new Partner B then does 18 Box jumps.
The fasted two-man team to complete the series is the winner.
Jeff B. Sr. feels the wrath of high intensity.
Nov
18
2008
Wednesday
WOD
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters/Row 500m/Bike sprint .60
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Craig Wadsworth of CrossFit Geneseo, NY gets in a WOD while in Charlotte.
Nov
18
2008
Tuesday
| WHAT IS CROSSFIT??? “CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity.” Coach Greg Glassman… |
HQ WOD
Push jerk 1-1-1-1-1-1-1 reps
CFC WOD Compliments of CrossFit Atlanta.
4Â Rounds For Time:
25 Wall Ball (20#/14#)
25 Box Jumps (24″/15″)
15 Deadlift, bodyweight
Post loads or times to comments.
Q gets after the Kettlebell.
Nov
16
2008
MONDAY
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.
Feel the empowerment. The "Snatch" is most explosive lift when it comes to developing power and speed.
Nov
16
2008
BODY COMPOSITION ANALYSIS
Hydrostatic body composition analysis Monday between 3pm and 8pm. No appointment necessary. $49 first time, $39 there after.
Nov
16
2008
Sunday
HQ rest day, Make up or try this one.
-
50 Push press 75lbs./45lbs.
-
10 Back Extensions
Run 400m/Row 500m/Bike sprint .60
-
40 Push press
-
20 Back extensions
Run 400m/Row 500m/Bike sprint.60
-
30 Push press
-
30 Back extentios
Run 400m/Row 500m/Bike sprint .60
-
20 Push press
-
40 Back extensions
Run 400/Row500/Bike sprint.60
-
10 Push press
-
50 Back extentions
Kettlebell Madness!
Nov
14
2008
Saturtday
HQ WOD 8am.
Back Squat 5-5-5-5-5 reps
CFC WOD 9am.
Back squat.
5.5.5
Rest 5 minutes.
“Back squat Fran”
21.15.9 Back squat 135/95lbs.
42.30.18 Jump pull-ups
Post loads or times to comments.
* WPG2 CANNOT LOCATE GALLERY2 ITEM ID 2114 *
Kyle joins the Muscle-up club. Sweet!
Nov
14
2008
Friday
THIS WEEKENDS FREE WORKOUT WILL BE HELD SATURDAY AT CROSSFIT CHARLOTTE AT 9AM FOR FIRST TIMERS. 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 at coacha@crossfitcharlotte.com.Â
HQ WOD
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
CFC WOD
Five rounds for time of:
50.40.30.20.10
-
Kettlebell swing
-
Run 400m/row 500m/ bike sprint .6
Post time to comments.
CrossFit develops more lean muscle mass than any conventional program. Ask Matt who will play baseball at Wingate University.
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