Coach needs conformation on both. HBFT is on Monday November 17th, if more people are not interested I will have to cancel. O-lift seminar is December 13th, please confirm with Coach if you are interested. I have to send in a deposit by tomorrow. Call 70.519.6693 or e-mail coacha [Email address: coacha #AT# crossfitcharlotte.com - […]
November 13th, 2008
Thursday
HQ WOD
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
CFC WOD
21 Overhead squats 95/65lbs.
21 Knees/elbows
400m run/500m row/.66 bike sprint
3 Rounds
Post time to comments.
FGB fall-out.
November 12th, 2008
Wednesday
HQ rest day, make up or try one of these.
CFC WOD
15 BW dead lift
15 Double unders
15 Push-ups
15 Lunges
Complete rounds in 20 minutes.
OR
Matt D. challenge WOD
15 Muscle-ups
100 Air squats
3 rounds for time.
Bobby and Jeremy point out Bill D’s Mojo.
November 11th, 2008
Tuesday
WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break […]
November 9th, 2008
Monday
WOD
Five rounds for time of:
25 Inverted Burpees (25 lunges, each leg for a modified WOD)
25 Pull-ups
25 Burpees
Post time to comments.
CrossFit Trainer Dina Hendel leads Sunday’s class.
November 9th, 2008
Sunday
HQ WOD
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
CFC WOD
400m run
30 KB swings
20 DB push press
4 Rounds for time.
Jeremy taking on Coach’s challenge.
November 8th, 2008
” Suffer on Saturday”
HQ rest day, make up one or try this one:
10 rounds of the following:
30 seconds max reps wallball. 20/14lbs. 10″ target
30 second max reps box jumps. 24/20″
Rest 1 minute.
Mechanics, for efficiency and safety. Matt Mitchell demonstrates perfect air squats.
November 7th, 2008
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 e-mail [Email address: coacha #AT# crossfitcharlotte.com […]
November 6th, 2008
Thursday
HQ WOD
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
OR
CrossFit Trainer Matt D. Challenge WOD
Myers Park Baseball team getting in some preseason training. Awesome effort guys!
November 5th, 2008
Wednesday
WOD
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
Z Blalock, CrossFit Charlotte’s youngest (8th grade) to accomplish the muscle-up. Outstanding!
Olympic Lift Seminar
- Perfect the O-lifts with CJ Stokely in a one day seminar. Snatch, clean and clean & jerk will be covered. Register early, space is limited to ensure one on one teaching.
Date: Dec 13
Cost: $100
PDF for more info
POSE running
- Interested in increasing your speed over the 400 M or the 10 K? Check out CrossFit Charlotte's POSE running clinics for more information!
Monthly Journal
- Find it hard to walk the day or two after a tough workout? Hear all the talk about "DOMS" at CrossFit Charlotte? To understand what causes this muscle soreness, read this Month's Journal.
Nov 2008
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Contact
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- Andy Hendel [Email address: CoachA #AT# CrossFitCharlotte.com - replace #AT# with @ ]
Crossfit Charlotte
600 West Charles Street
Matthews, NC 28105
[704] 849-2920
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