CrossFit Charlotte

For time:
100 Squats
30 Box Jumps, 20 inches
30 Kettlebell swings, 1.5-pood
30 Sit-ups
30 Power cleans, 65 pounds
30 Burpees
30 Wall-ball shots, 20 pounds at 10-foot target
800 meter run

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If I have to sit on that ball one more time.

Greetings all.  At different times I’ve talked with many of you about the performances that I do on weekends.  I’m with an act called the Tortuga Twins that performs at Renaissance Festivals across the states.  This is why I’m gone almost every weekend, especially lately.

As many of you know, there’s a festival up near Concord that’s currently running.  The Tortuga Twins do perform at this festival, but it’s a different team (the original guys).  But as luck would have it, one of them is traveling to Florida with two other new guys.  So I get to perform the entire weekend at my home festival.

So if you’ve ever been curious about it.  Check out the Carolina Renaissance Festival.  And look for the Tortuga Twins act in the program.  We have five shows telling four different stories (one repeat).

Oh, and if you do want to go, hit any Harris Teeter’s customer service desk.  They have tickets for $1 less than you’d pay at the gate.

Thanks Coach, for letting me put this up!!

COACH’S CHALLENGE IS UP!

Next week Holiday hours: Thursday-Saturday 8-10am, Sunday 11-1pm.

Deadlift 1-1-1-1-1-1-1 reps

OR

Deadlift max: 1 or 3 rep, 1 round then.

Complete as many rounds in 15 minutes of:
Body Weight Deadlift, 12 reps.
20″ Burpee box jump, 9 reps.

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Sue Hill starts her day off at CrossFit Charlotte 5-6 times a week.

Next week Holiday hours: Thursday-Saturday 8-10am, Sunday 11-1pm.

5 Rounds of:
400m run
500m row

OR

Make up day or make up your own.

Meg drives out of the hole.

“Elizabeth”

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

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Mike Rose, defensive coordinator for Charlotte Christian will be coaching against Latin Friday night for the state championship.

“Fran”

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

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Jalen, of Myers Park HS baseball team knocks out a few shoulder presses.

“Angie”

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

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GHD wallball sit-ups. Nice work Mike and Matt D.

400 meter run
50 Squats
30 Push-ups
400 Meter run
50 Sit-ups (any kind)
30 Pull-ups
400 Meter run
50 Back extensions
30 Box jumps

Steph and Tony in Cancun.

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 GHD Wallball Sit-ups
200 meter sprint

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Eva who?

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

OR

“Mini Eva”

Five rounds for time of:
Run 400 meters
1 1/2, 1 pood Kettlebell swing, 20 reps
15 Pull-ups

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2 pood KB takes a tremendous amount of mid-line stablization. Just ask Tony.