CrossFit Charlotte is implementing a new policy regarding some of the lifts. In order for a client to perform Deadlifts, Cleans, or Snatches in a WOD, they must first take Coach A’s Essentials Class. These lifts are ones that require more than average instruction in order to be certain they are being performed in a safe and effective manner.

Talk with Coach A [Email address: coacha #AT# crossfitcharlotte.com - replace #AT# with @ ], and determine if this class is right for you.

But don’t worry if you haven’t had a chance to take this class. You can still workout, we will simply have a substitute for the above lifts in the WOD.

5 rounds

21 power cleans

12 handstandpush-ups

Going with the HQ WOD

Just picked up the key for CrossFit Charlotte….It’s all so exciting!

 

CrossFit Total

Squat

Shoulder press

Deadlift

250m row

10 dumbell thrusters

10 kettlebell swings

Big dog weight 45#, 55#

5 Rounds

Tank on the rower. Tank has been training since 5th grade and will be a freshman at Providence High School next fall. Plays football and throws the shot put.

15 box jumps

row 500m

15 push-ups

4 rounds

2 min. rest

15 slamballs

1/2 mile bike

15 SDHP

4 rounds

Mike getting some @ 6am

1000m row

45# thruster 50 reps

30 pull-ups

750m row

45# thruster 25 reps

15 pull-ups

500m row

45# thruster 15 reps

9 pull-ups

Great workout Luke, Greg, Bryan   

400m run

30 box jumps

30 push-ups

30 kb swings

800m run

20 box jumps

20 push-ups

20 kb swings

1600m run

10 box jumps

10 push-ups

10 kb swings

 

The futur site of CrossFit Charlotte.

Dirty Thirty

30 squats

30 box jumps

30 sit-ups

30 kb swings

30 burpees

30 pull-ups

30 wallball