“Eva”
Five rounds for time of:
Run 800 meters
32 kg. Kettlebell swing, 30 reps
30 Pull-ups
MODIFIED
Five rounds for time of:
“Helen”
Run 400 meters
24kg/16kg. Kettlebell swing, 21 reps
12 Pull-ups
Post time to comments.

Jason at full extension during the deadlift.

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Modify Weights AS Needed.
135/95lbs. Back Squat, 50 reps
75/45lbs. Shoulder Press, 50 reps
155/105lbs. Deadlift, 50 reps
Row 50 Calories

Overhead press by Jeff. Awesome!

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Bike Sprint 1 Mile
50 Wallkballs 20/14lbs, 10′ Target.
40 Knees to Elbows
30 Slamballs 40lbs/30lbs.
20 Burpees
10 Push Jerks 135/95lbs.
Bike Spint 1 Mile
**There will also be an obstacle course set up for Spencer and Michelle, who are getting ready for the games, you can test yourself on it!

Always a nice day to row.

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30 Kettlebell Swings, 24/16kg
30 Back Extensions
30 Box Jumps, 20″
Complete ? Rounds For Time.

100 pull-ups as fast as you can. Nice work Coach A, Amber, Kelly and Cameron!

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“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.

Nelson demonstrates outstanding elbow position during the front squat.

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***BODY FAT TESTING BETWEEN 3PM AND 7PM. SPOTS STILL AVAILABLE. CONTACT COACHA@CROSSFITCHARLOTTE.COM OR CALL 704.519.6693***
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
** Modify weights as needed**
Post rounds completed to comments.

Paul "Easy Rider" Burnam sends his best from Mt. [...]

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Spec’s first attempted at programing.
4 Rounds for time of:
Body weight dead lift, 15 reps.
30 Push-ups.
500m Row
Post times to comments.

To improve your bench press, try hand stand push-ups. Strong work Bobby!

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CFC
Front squat 3 rep max, then:
As many rounds in 15 minutes of:
5 front squats (20% less 3 rep max)
10 pull-ups
20 Double unders (lateral jumps, over and back is 2 reps)
HQ
Front squat 3-3-3-3-3 reps
Post loads and rounds to comments.

Josh goes 52".

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There will be an essentials class Tuesday night, 7pm. If you are a new client this class is a must!
Body fat test 3-7pm Thursday night. If there is not enough people signed up we will have to cancel. Call and sign up today. 704.519.6693.

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Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (Coach’s challenge 2 pood)
12 Handstand push-ups (sub 95/65lbs Shoulder Press if you can not do HSPU)
Post time to comments.

Matt Z. helps Spec get ready for the games.

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