CrossFit Charlotte

Deadlift 1-1-1-1-1-1-1 reps
OR
3 Rounds for time of:
500 meter row
Body weight deadlift, 12 reps
20″ Box jump, 21 reps
Post loads or times to comments.

This is what a CrossFitter looks like after giving their all. ice work Alex!

SUNDAY MAY 3rd CrossFit Charlotte will host the first Crowders mountain challenge. 2 1/2 mile run up the mountain path. The race will start at 8:30am. Everyone is welcome!

Complete as many rounds in 20 minutes of:
1.5 Pood Kettlebell Swing, 21 reps.
15 Pushups
45 second interval @ 15% grade, 6 mph.

Charlotte Rugby beats on Dallas in a recent match.

Back Squat 3-3-3-3-3 reps
OR
Back Squat 3 reps (max effort one time)
Rest
3 Rounds of:
Bike sprint .6 mlie
135lbs. Back squat, 12 reps
20″ Box jumps, 21 reps
Post loads and times to comments.

Ryan, Herb, Andrew and Arlene take CrossFit Charlotte to the Grand Canyon.

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Garrett at full extension on the broad jump.

5 Rounds for time of:
400 meter run
Dumbell Hang power clean & press, 15 reps (40/25lbs.)
Pull-ups 21 reps.

Kelsey showing perfect air squats. Nice!

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 or email coacha@crossfitcharlotte.com.
Wallball
Knees to Elbows
Doulbe Unders
50.40.30.20.10

Cory, Aaron, Pat and Barry stick their first Muscle-ups. Outstanding!

“Danny”
MODIFY REPS & WEIGHTS AS NEEDED

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Big box jumps are not just for boys. Nice work Andee!

“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.

Concept 2 getting a workout.

CFC
“Fried Legs” by CrossFit Atlanta
5 Rounds of:
500 meter row
50 Air squats
30 Back extensions
HQ
“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Nice work on the treadmills!