Sep 20

Saturday – Open Gym 8am-12pm

tix

HUGE THANKS to our friends at the Carolina Crush for a big stack of tickets to next week’s GRID matches. Email us if you want to join us Tuesday, Wednesday, or Thursday night! (or all nights!) Matches are at 5pm and 8pm each night. Tickets are FREE!

Open Gym 8am-12pm
make-up a WOD you missed, move weight around, moblize, attack a weakness

Sep 19

Friday

npglWe still have available tickets for next week’s GRID LEAGUE MATCHES! They’re Tues/Weds/Thurs night at Bojangles Coliseum. EMAIL US with what night(s) you want to go, and we’ll make it happen. We have groups going each night. Let’s get out there and support the GRID LEAGUE!

Strength
Hang Power Clean (a: tech work / b: heavy 2)

WOD
20-15-10-5
Front Squat (135/95)
Push-up (HR)

RX+
(165/115)
Ring PU

Bonus
1600m Run or 2000m Row

Sep 18

Thursday

Watch, but do not attempt!

WOD
100 Double Unders (200s)
then…
21-15-9-6-3
KB Swing (53/35)(R)
Burpees
then…
100 Double Unders

RX+
(62+/40+)(US)

Bonus
AMRAP 6min
10 Abmat Situps
10 Russian Twist (2:1)
10 Mountain Climbers

Sep 17

Wednesday – FGB

WOD - Fight Gone Bad
Three rounds for reps of:
Wallballs (20/14)
SDHP (75/55)
Box Jumps (20)
Push Press (75/55)
Row (Calories)
1-minute rest

***Partner up and take turns judging/counting

lol

Sep 16

Tuesday

photo (3)

Strength
Back Squat (5×5)

WOD
AMRAP 8min
2 Power Clean (135/95)
2 Toes To Bar
4,4,6,6,8,8…
- log total reps completed

RX+
(155/115)
Bar MU

Bonus
3x400m Run
- log best lap

Sep 15

Monday

cfhq

SCHEDULE CHANGE: Our weightlifting meet has been moved to Saturday 11/15! Details will be posted and registration will open at the end of this week.

Upcoming Events:
10/4 – 80′s WODBBQ
11/15 – Heavy Metal Open
12/6 – Annual CFH Holiday Party (location/details to be announced in a few weeks)

Strength
Push Press 3-3-3
Push Jerk 2-2-2

WOD
10 Rounds
3 Pull-ups
5 Goblet Squats
10 Abmat situps

Bonus
3x200m Run (2min rest)(log best)

Sep 13

Saturday – Team WOD

8-9:30am Open Gym
drill a weakness, mobilize, move weight around, gymnastics practice

WOD (9:30/10:30) – Teams of 3
3000m Row (alternating every 250m)
Then 5 rounds of:

30 Hang Power Snatch (95/65)
30 Toes 2 Bar
30 Front Rack Lunge (95/65)(1:1)
- one person working at a time
- each teammate does 1/3 of the work
- break-up rounds as needed (3×10, 6×5)
- for time

Bonus
90sec Wallballs (max reps)

Sep 12

Friday

bsmith

MARK YOUR CALENDARS! We will be hosting a USAW sanctioned Weightlifting meet at CFH on November 8th! More info will be released next week.

WOD – “Elizabeth”
21-15-9
Clean (135/95)
Ring Dips

Bonus
work on a weakness

Enjoy your weekend!