|Address||1319 Central Ave|
Charlotte, NC 28205
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Davidson, University Area - WOD Warm-up Coach's Choice Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
I REALLY enjoyed coaching the 4:30pm workout tonight. It was a great group of people and everyone showed up with their game-faces on. I saw at least 5 PR's on deadlift in this class, including Hudson finally breaking into the 300# club on DL (up from 275 just a month ago!!!). We're only 4 weeks into our current strength cycle and I've already seen tremendous results in the form of strength gains and body composition. Thank you to all of the CFLKN members who come in and bust their butts every day -- seeing that means the world to us as coaches. - Thanks, Coach Kyle
Need some inspiration for your food contribution to tomorrow's party? http://crossfiteternal.com/2014/07/25/tasty-games-watchin-treats/
After the Triple 3s Event, Josh Bridges sits in 3rd overall, with Camille LeBlanc-Bazinet in 2nd and Lauren Fisher sits in 10th. Meet the Sea of Green in Section 100 if you haven't done so already for the next Team Event - Frantasyland with Big Bob!
What a week for PRs!! (July 14-20, 2014) Congratulations to our members who put in all of the work and effort to get something done that they've never done before. Shawn: Clean 205#, Jerk 200#, Deadlift 415# Emily J: Push Jerk 135# Chelsea L: Power Clean 1RepMax 165# Paul G: Power Clean 195#, Push Jerk 185# Milly B: Power Clean 1RM 160# Bill G: Power Clean 215# Renee S: Ring Muscle Ups Casey B: Push Jerk 275# Katie G: Split Jerk 110# Sarah L: Handstand Push Ups in a WOD Helene J: Power Clean 115#, Hang Clean 115#, KB Snatch with 16kg in WOD, Push Jerk 125# Tyler P: 30 Handstand Push Ups Brian S: Clean 205# TJ L: Snatch 155#, Clean 225# Mike Schill: Push Jerk 245# Kenny L: Clean 155#, Push Jerk 145# Jill: Clean 135#, Snatch 105#, Push Jerk 145#, Deadlift 275# Twan: First Rx Workout Justin B: Hang Squat Snatch 220#, Split Jerk 285# Melina E: Squat Clean 115# Jeff C: 10 Unbroken Ring Muscle Ups Kala F: 16kg KB Snatch in a WOD Shannon S: Clean 125#, Jerk 140# Jerry Y: Snatch 165# Richard C: Power Clean 190# Jess P: Squat Clean 130# Luis: Squat Clean 165# Panda: Clean 125# Phil K: Power Clean 235# Kirsten: Clean 115# Divna: Power Clean 95# Tony J: Push Jerk 175# Carrie: Clean 135#, Split Jerk 155# Dan: Power Clean 205#, Squat Clean 195# Emily S: Snatch 80#
The Women's Individual Friday Events kick off today at 10:00 am with the Triple 3 Event! All of the athletes will be in one heat, so don't forget to cheer on our amazing Invictus Female Athletes: Lauren Fisher Valerie Voboril Camille Leblanc-Bazinet Talayna Fortunato Michelle Kinney Amanda Schwartz Kristin Holte Regan Huckaby https://games.crossfit.com/schedule
Ready to work on your Snatch? Is that a frustrating lift for you? If so, sign up for the Snatch Clinic with Coach Stew for Sunday, August 17th from 1-2:30. This clinic is intended for beginning and intermediate levels and will involve plenty of practice and hand's on instruction. It's only $10/person. Sign up sheet is up at the gym.
The Men's Individual Friday Events kick off today at 10:00 am with the Triple 3 Event! All of the athletes will be in one heat, so don't forget to cheer on our amazing Invictus Male Athletes: Josh Bridges Jeff Evans Jacob Heppner Emmanuel Maldonado https://games.crossfit.com/schedule
Hey everyone! So Godaddy is having some nationwide issues with sites hosted by them of which crossfitsandiego.com is one of. They are aware of the issue and are working to fix on their end. In the meantime here is today's Post!! (Sans all the youtube videos I searched hours and hours to bring to you...all of which is now in vain... Curse you interweb gremlinz! ***************************** CF Games!! They started a few days ago, but the bulk of the competition begins today! You can stream the Games live if you have Cable on ESPN3. TODAY’S WODs Level I “DB Bear Complex EMOM” EMOM for 20 mins complete: 1) 3 DB Deadlifts 2) 3 DB Hang Power Cleans 3) 3 DB Thrusters *If 3 reps of each is too easy, you may increase weight OR increase reps to 4, 5, or even 6 reps of each exercise… Level II “Bear Complex” 5 Rounds, each round consists of completing the following cycle of exercises 7 times through without putting the weights down on the ground at any time during the 7 cycles. You may rest as necessary between rounds, add weight if technique/capacity allows on subsequent rounds. Hang Power Clean Front Squat Push Press Back Squat Push Press *You may combine the Front Squat + Push Press into a thruster/You may combine Back Squat + Push Press into a behind the neck thruster. BW & KB Mobility: -5min Head to Toe -10min tissue surrounding elbow + tricep MCR/Core: 5-10min planche practice WOD: Enter your weekend with a clear conscience 23min amrap -500m row -15 Step Ups -10 Shoot-throughs -5 Ring Dips TEAM CFSD Active recovery/Mobilize 20-30 mins