Labor day workout times: 8am, 8:45, 9:30am only. Be at Matthews Alive rest of day for demo wods! Come over for one if your feeling it.
Five rounds for time of:
5 Burpees pull-ups*
115/65 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups
Post times to comments.
*Can sub 5 muscle-ups for burpees.
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps
Post times to comments.
AMRAP in 20 minutes of:
6 Power cleans, 115/55lbs.
12 Pull-ups
24 Double unders
One catch, you have to complete a mile run before you start your rounds. Good luck!
Post rounds and partial rounds to comments.
Yoga at 10am!
CrossFit Charlotte will offer a deep stretch yoga class to the Saturday schedule. At 10am come stretch with Steffie Fiore. Free to members, $5 nonmember. Enjoy!
WEEKEND SCHEDULE:Saturday:
8am, 8:45am, 9:30am, 10am High school $5 workout and Yoga!
Sunday: 11am, 11:45, 12:30pm.
Monday: 8am, 9am only.
Warm up:
Crossfit 1
Strength:
Shoulder to overhead, 1 rep max
Workout:
50 Tsunami shakes
10 Man makers, 35/20 pound dumbells
40 Tsunami shakes
10 Man makers, 35/20 pound dumbells
30 Tsunami shakes
10 Man makers, 35/20 pound dumbells
20 Tsunami shakes
10 Man makers, 35/20 pound dumbells
50 Tsunami shakes
10 Man makers, 35/20 pound dumbells
Post max effort and time to comments.
CrossFit Charlotte will offer a deep stretch yoga class to the Saturday schedule. At 10am come stretch with Steffie Fiore. Free to members, $5 nonmember. Enjoy!
Warmup:
Agility/20yrd shuttle test 4x
Workout:
5 Rounds for time:
50 Double under
20 Wallballs, 20/12lbs@10ft
Post times to comments.
Back to the main site with a little twist here and there, starting with August 1, 2010.
Warmup/skill & drill:
Endurance:
10×40 yard sprints, 15 second rest between each sprint.
Workout:
AMRAP in 12 minutes.
5 Dumbell squat clean thrusters, 45/25 pounds
1 Rope ascent, 15/12 feet (20′ challenge)
Post rounds and partial rounds to comments.
Warm up/skill & drill:
Trainers choice
Workout:
3 Rounds for time of:
Run 400 meters
15 Deadlifts, 135/85 pounds
12 Hang power cleans, 135/85 pounds
9 Front squats, 135/85 pounds
6 Jerk press, 135/85 pounds
Post times to comments.
Skill & drill/ warm up:
Bear complex
Workout:
Tabata something else lowest reps.
Post toals to comments.
CrossFit HQ Posts
