CrossFit Charlotte

“Replay of the Masters”
18 Thrusters 95/65lbs.
36 Box jumps 32/23″ (Big box)
54 Slamballs 30/20lbs.
72 Kettlebell swings 1/1.5 pood

Front squat by Ann Shaughnessy. Outstanding mechanics!

CFC
200 meter run
30 Wallballs
30 Pullups
400 meter run
20 Wallballs
20 Pullups
600 meter run
20 Wallballs
20 Pullups
400m Run
30 Wallballs
30 Pullups
200m Run
HQ
30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Couples workout. Sweet effort Megan and Justin!

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

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Josh shows off his ups’ on the box jump.

CrossFit Charlotte has a new Twitter feed. If you would like to receive text messages from CrossFit Charlotte such as WOD’s, special events and new personnel records then follow these instructions. On your mobil phone text “follow crossfitclt” to 40404. You will then receive a text message confirming your connection to the Twitter feed. This is a free service; your standard text message fees apply.

CrossFit Charlotte will host a challenge WOD all day Monday, April 13th for anyone interested in posting a time. These means anyone, from any gym in Charlotte is welcome. 1st prize will be a t-shirt. The workout is: 3 rounds, 15-12-9 of: body wt. Deadlift, body wt. power clean, burpees.

Crossfit Charlotte will have regular hours this weekend. Saturday: 8-10am, Sunday: 11am-1pm.
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.

CFC
Tabata: 8 rounds, 20 second work, 10 seconds rest of:
Back squat
Rest 1 minute
Shoulder press
Rest 1 minute
Dead lift
Rest 1 minute
Hill sprint 15% (treadmills)
Add lowest numbers of BS, SP and DL.
HQ
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Father vs Son. Matt and Aaron Mitchell go head to head with the slamball.

Three rounds for time of:
135/95lbs. Power cleans, 21 reps
50 Double unders

Mike, Xan, Mark and James Rose enjoy a WOD at CrossFit Charlotte.

HQ
Run or Row 5 K
CFC
800 meter run/1000 meter row
50 Deadlifts 135/95lbs.
800 meter run/1000 meter row
50 Kettlebell swings, 1.5/1 pood
800 meter run/1000 meter row
50 Box jumps, 20″
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Amanda finally gets her muscle-up. Sweet!

HQ
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
CFC
4 Rounds of:
500 meter row
115/75lbs. Push press, 15 reps
30/20lbs. Slam ball 30, reps

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Jon and Cathy are back!