• Fight Gone Bad 6

    Fight Gone Bad 6

    Thank you and congratulations to allthe fund raisers who acted on behalf of the greater CFAcommunity.Theirparticipation in Fight Gone Bad6reachedtotal donations amounting to more than $4000 and helped FGB 6 raise more than $2,295,000! Congratulations to our top three earners: 1st place: Sarah McKenzie $580 2nd place:Bill Logan $575 3rd place: Tony Hoffman$300 Thank You […]

  • 110926 September

    110926 September

    Strength/Skill Development Complete 5 rounds of A1/A2: A1 Medium grip high-pull @ 21X2; 3-5 reps. Rest 30s. A2. Ring push-ups @ 31X1; 3-5 reps. BW+ as you can maintain tempo & take chest all the way to the floor. Rest 60-90s b/f returning to A1. WOD AMRAP in 12 minutes of: 5 hang cleans 20 […]

  • 110924 Saturday

    110924 Saturday

    Strength/Skill Development A1. Sumo deadlift @ 2211; 3-5 reps. Rest 30s A2. DB Push-press @ 12X2; 3-5 reps. Rest 2 minutes. WOD AMRAP in 15 minutes of: 8 hand-release push ups 12 box/plate hurdles (NTE 20/16″) Rest 30s b/w rounds. Post best weight & reps for SDL & DBPP, total rounds for workout w/box height. […]

  • 110923 Friday

    110923 Friday

      Strength/Skill Development A. Clean 1.1.1 Rest 10-15s b/w reps, 2-3 minutes bw sets once they get heavy. Yes, work to get yourself into a full squat to receive the bar. Spend 20 minutes working up in weight. B. Spend 5 minutes reviewing & practicing KB/DB single arm snatch. WOD 6rounds for time of: 200m […]

  • 110922 Thursday

    110922 Thursday

      Strength/Skill Development A. Snatch: Spend 15 minutes working up to a heavy double. Power snatch with emphasis on getting under the bar as the weight gets heavier. If this requires a full squat then do it. Otherwise, catch the bar overhead & stand it up! B. Back squats: @ 20X1; 2 reps x 8 […]

  • Upcoming Competitions!

    Upcoming Competitions!

    Battle on the Border will be a one day CrossFit-style competition hosted by CrossFit Charlotte on Saturday, October 29th. There will be a Men’s & Women’s Rx’d, Modified & Masters (49+ divisions). Participation is limited to the first 100 so do not delay! The MDUSA Grand Prix Series will kick-off with the Inaugural MDUSA Grand […]

  • 110921 Wednesday

    110921 Wednesday

    Strength/Skill Development DB Single leg Romanian deadlift @ 3011; 4-6/leg x 4. Rest ~20s b/w legs, ~90s b/w sets. WOD Work your way up the following ladders while alternating exercises & their corresponding rep schemes: scheme Pull-ups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (Adv: C2B) Burpees: 2, 4, 6, 8, 10, […]

  • 110920 Tuesday

    110920 Tuesday

    Strength/Skill Development Power clean: 1.1.1 Rest 10-15s b/w singles. Spend 15 minutes working up in weight resting ~2 minutes b/w sets once they get heavy. WOD Complete 4 rounds of: DB Hang clean max reps in 45s (NTE 45/35lbs) Rest 45s DB box step-up alternating legs (Same weight as cleans NTE 20/24″ box) Rest 45s […]