Crossfit Charlotte-Blog

Jun
26
Crossfit Kids

Crossfit Kids seminar Saturday and Sunday, July 7-8.


Jun
26
Summer Ruck Challenge
By Andy Hendel

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The summer ruck challenge will be July 14.

Details:

Warm-up 6:30-7 AM

Start time: 7 AM

Where: Reebok CrossFit Uptown

Cost: Free

Format: Swim buddy Hero WOD (with partner)

HERO: "Whitten"

Equipment: 20/12 lbs. vest or ruck sack. You can also use any back pack and put 20/12lbs. in it.

Workout:

With swim buddy complete

10 rounds

22 KB swings

22 Box jumps

Ruck 10 miles (to crossfit charlotte)

10 Rounds

22 Burpees

22 Wallball shots

Time elapse: 4-5 hours WOD

This workout is in the spirit of Sealfit. A physical and mental challenge. Are you ready?

Contact coach Andy if you have any questions.

* If you would like to leave your car at Crossfit Charlotte we will leave at 6:15.


May
13
Supporting Dawn
By Darell Echivarre

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May
03
HAM Plan Throwback Pic
By Darell Echivarre

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Left, Co-founder Spencer Hendel.

HAM Plan Today at CrossFit Charlotte

Skill work

Every :90 for 7 rounds

3 Strict shoulder press

5 Ring dips

7 Push-ups

WOD

20 AMRAP

Run 400 meters

20 GHD sit-ups

20 DB thrusters

Cool down stretch

Pigen Rt/Lt

Couch Rt/Lt

Ham Rt/Lt


May
02
SUMMER SWEAT
By Darell Echivarre

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Summer sweat is on the way and so are your sweaty hands. Prevent the bar, KB or DB's from slippy out of your grip with these awesome wrist sweat bands. Order your pair today with Coach Andy.


May
01
HAM PLAN AT CROSSFIT CHARLOTTE
By Ken Albert Martinez

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What is the HAM plan?

The HAM Plan is a training platform designed from the ground up by Spencer Hendel and Austin Malleolo, five-time Reebok CrossFit Games participants and CrossFit affiliate owners. The HAM Plan is the culmination of a decade’s worth of elite training by Spencer and Austin. Over ten years, they’ve trained thousands of hours – testing, re-testing, experimenting, overcoming adversity, targeting weaknesses, thriving, and pushing their human potential.

Together as coaches, competitors, and best friends Spencer and Austin created a unique and individualized program. Coach Hendel has taken this individualized programming and developed an affiliate model to fit the general needs of your athletes. Through specific targeting, proper dosing, and world-class programming, the HAM Plan can increase overall fitness, crush current weaknesses, and create a game-day ready athlete.

The mission of the HAM Plan is simple – create the best breed of athlete possible and have a hell of a lot of fun along the way. We hope you’re ready because we are!


Apr
26
FESTIVUS GAMES JUDGING TEAM
By Darell Echivarre

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Special shout out to the CrossFit Charlotte athletes volunteering for the Festivus Games. Without this awesome group the event would not be possible. Thank you for all your "No Reps" and building a strong community. Coach Andy and Coach Dina


Apr
25
HAM PLAN POWER HOUR
By Leonardo Pastorfide

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The lighter side of CrossFit with all the intensity.

Starting Saturday April 28 CrossFit Charlotte is going to add the Power Hour to the morning schedule.

7:00am Early riser Crossfit work out.

8:00am Power Hour

9:00am Crossfit Workout

10:00-12 noon Open gym


Apr
24
CROSSFIT KIDS CHARLOTTE ATHLETE SPOT LIGHT
By Leonardo Pastorfide

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Gracie Hanna, 13 years old, 7 th grade, Charlotte Christian School, Swim team, and Volleyball Team. 4.0 student wow!! Her art won first place at festival in park. In Latin club going to UNC Chapel Hill this weekend for that... She LOVES CFC, and wants to get better at it..


Apr
15
GIRL POWER
By Leonardo Pastorfide

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Amazing effort!

Angie, Sveta, Sonya and Dawn competed in the Battle of the Ages at Crossfit Pineville. There were 4 WODS. Sonya did ALL of our pull ups in one WOD!! Two were only lifting WODS, one gymnastics type WOD and one row/shuttle run with a kettlebell. There were 4 scaled teams in our division and we finished 2nd. We were only two points behind 1st! Their plaque will be displaced at CFC! Awesome effort team.


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9:00AM - 7:30PM

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5:30AM - 6:30AM

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Saturday

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7:00AM - 12:00PM

Sunday

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