July 19

By | Wods
6x :45 @ each station :15 transition Plate raise 35/25 Moderate AB Lateral DB Raise Moderate Row Seated DB shoulder...
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July 18

By | Wods
Fitness Metcon: 10x :60 window: 100m sprint AMRAP  Deadlift 135/95 * 2 min rest between rounds Performance Metcon: 10x :60...
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July 17

By | Wods
Fitness Strength: Back Squat, build to heavy 5 rep Performance Strength: Back Squat, build to a 1RM Fitness Metcon: 30-20-10...
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July 16

By | Wods
Fitness & Performance Metcon: Tabata Intervals (8x :20 work, :10 rest) 5 Sets: Set 1: AB for Cals Set 2:...
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July 13

By | Wods
Fitness Strength: Front Squat, 5 x 3 @ 32X1 tempo, rest as required Performance Strength: Front Squat, 20 min to...
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July 12

By | Wods
25 AMRAP 12 Ring Dips :30 Front Leaning Rest 6 Strict Pull Ups :30 Front Leaning Rest 12 Seated DB...
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July 11

By | Wods
Fitness Strength: Sumo Deadlift 5 x 5, climbing 3 x 12 banded pull through Performance Strength: Deadlift 6 x 1,...
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July 10

By | Wods
Fitness & Performance Strength: Shoulder Press 3-3-2-2-1-1 Then: 3 x 8 DB shoulder press, 30X1 tempo Fitness Metcon: 7 AMRAP...
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July 9

By | Wods
Fitness Strength: Back Squat 5 x 5, 40X1 on first rep of each set Then: 3 x 10m bounding broad...
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Contact

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5046 Old Pineville Rd
Suite 190
Charlotte, NC 28217

P: (704) 999-6939
E: info@southcharlottecrossfit.com

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