CrossFit Charlotte

135/95lbs. Back Squat, 50 reps.
75/55lbs. Shoulder press, 50 reps.
155/110lbs. Deadlift, 50 reps.
Row 50 Calories.

**Adjust wts. as needed**

**HQ: CrossFit Total**

Post times to comments.

Chris Githmark PR’s his Fran time. Awesome Chris!

Saturday, November 7th CrossFit Charlotte will host Glenn Pendlay for his inaugural O-lift seminar. If you are interested please contact Coach A. 704.519.6693. The cost will be $100.

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Ann B. working on her back squat mechanics.

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Claudia, Meg and Jill knock out a sweet Saturday WOD. Awesome effort girls!

500 Meter Row
12 Body Wt. Deadlifts
15 Push-ups
21 Box Jumps, 20″

Complete 3 Rounds for time.

Post times to comments.

Congratulations to Matt and Audrey. Roman Alfonzo Dimarco, Outstanding!

Update: Morning sessions start at 6:00am, not 6:30am.

Hey all, just wanted to let everyone know that the gym is still open.  Coach is going to be out for a week or so, but we still have trainers there with only slightly reduced hours.

Weekdays:

• 6:00-10:00
• 3:30-7:30

Weekends will be normal hours.

What’s the workout?  Well, that’s gonna be a surprise!  Come on in and find out! :: grins ::

4 Rounds of:
400 Meter Run
15 Sumo Deadlift High Pulls 95/55 lbs.
10 Getting out of the pools

OR HQ:

30 Muscle-ups for time

Post time to comments.

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

Cory finds away to get a WOD in.

For time:
Run 800 meters
15 left-legged pistols (sub wt’d step-ups on 20″ box)
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

“Pistol” is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols.

4 Rounds for time of:
500 Meter Row
30 Air Squats
15 Push Press, 115lbs./75lbs.

Post times to comments.

Stephen playing nicely with his 2 pood.

[vimeo]http://www.vimeo.com/6849392[/vimeo]

Enjoy!