Oct 01

Wednesday

cfhq001

80′s WODBBQ is this Saturday! We’ve got the protein covered, but bring a healthy side dish to share with the crew! We will have workouts at 10 and 11am, then fire up the grill!

WOD
- 800m Run
30 Burpees
30 Box Jumps (24/20)
30 KBS (53/35)(R)
- 400m Run
20 Burpees
20 Box Jumps (24/20)
20 KBS (53/35)(R)
- 200m Run
10 Burpees
10 Box Jumps (24/20)
10 KBS (53/35)(R)

RX+
(30/24)
(62+/40+)(US)

Sep 30

Tuesday

heavymetalopenWe’re hosting a SUPER AWESOME WEIGHTLIFTING MEET on 11/15! This is USAW Sanctioned event but will be a very novice friendly weightlifting meet. There will be music, bbq, MDUSA weightlifters, and good times all day! Come on out and compete or just watch!

Lifters sign-up here: https://www.eventbrite.com/e/heavy-metal-barbell-fall-open-tickets-13296978621

80′s WODBBQ is THIS SATURDAY!!

Strength
Back Squat (5×3)

WOD
3 Rounds
60 Double Unders (120 singles)
30 Wallballs (20/14)
15 Deadlift (225/155)

RX+
DL: 255/185

Sep 29

Monday

80s

YO LISTEN UP PEOPLE! Our 80′s WODBBQ is this Saturday! BE THERE!

Strength
A: Shoulder Press (5×3)
B: Push Press (3×2)

WOD
EMOM 12min
e: 7 Push Jerks (60% of 1RM)
o: 15-20 Abmat Situps
- log weight used

RX+
e: same
o: 10-15 GHD Situps

Bonus
30 Burpees (FT)

billted

Sep 27

Saturday

mdusa

The MDUSA FALL OPEN is this weekend! Head out there to watch a ton of local weightlifters and Team MDUSA athletes throw around huge weight. We have a couple of CFH Barbell members lifting (11am Saturday & 11am Sunday).

Open Gym – 8-9:30am
make-up a WOD you missed, move weight around, mobilize, ninja skills practice

WOD – 9:30/10:30
Ascending Ladder for 12 Minutes
20 Double Unders / 1 Clean & Jerk (135/95)
20 Double Unders / 2 Clean & Jerk
20 Double Unders / 3 Clean & Jerk
20 Double Unders / 4 Clean & Jerk
20 Double Unders / 5 Clean & Jerk
…continue to add 1 Clean & Jerk per round for 12 minutes

Sep 26

Friday

opt

We were happy to host the Phoenix Rise yesterday as they prepared for their match against the San Francisco Fire! They fought hard all the way to the end, but just barely lost their battle against the Fire. Looking forward to seeing them back in action next season!

Skills
attack a weakness while waiting for a rower

WOD
5k Row

Sep 25

Thursday

rise

The Phoenix Rise had a HUGE WIN last night! They will be at CFH TODAY to recover with CryoSport Recovery and prepare for their Semifinal match against the San Francisco Fire. They should be here around noon – Come by and meet them if you can!

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

WOD
5 Rounds
15 KB Swings (53/35)(R)
10 Back Squats (135/95)*
5 Burpees
*from rack

RX+
(62+/40+)
(165/115)

Bonus
100 Double Unders

Sep 24

Wednesday

WE STILL HAVE TICKETS for tonight’s GRID League matches at Bojangles Coliseum! Let us know if you want to grab some and come out to watch the action! (Thursday tickets available too!)

WOD
A) 3x400m Run (rest 1:1)
B) AMRAP 10min
8 Push Press (95/65)
8 Front Rack Alt. Lunge (95/65)(1:1)
15 Abmat Situps

RX+
(115/85)

Bonus
A) Rope Climb Skills
B) 5 Rope Climbs FT (20′/15′)

Sep 23

Tuesday

npglThe Charlotte GRID matches start TONIGHT! We still have some tickets available for Tues/Weds/Thurs nights this week!

REMINDER: 80′s WODBBQ is on October 4th!

Strength
Front Squat (5×3)
- 2-3 warm-up sets
- increase weight each set

WOD
10-9-8-7-6-5-4-3-2-1
Pull-ups
Box Jump (30/24)

RX+
CTB
(36/30)

Bonus
800m Run

Sep 22

Monday

pietro

CFH athlete Pietro Fittipaldi clinched the 2014 ProTyre Formula Renault Championship over the weekend! You’ll see him back in the gym this fall as he prepares for the 2015 season. Read more here.

REMINDER: 80′s WODBBQ is on October 4th!

Strength
Deadlift (5×3)
- 2-3 warm-up sets
- increase weight each set

WOD - TABATA
8rds each of :20 work / :10 rest of
Slamballs (30-40/20-30)
Abmat Situps
Burpees
Plank Hold
- complete all 8 rds of each before moving to next movement
- put abmats/slamballs back neatly!
- 20s plank hold = 1 rep

Bonus
400m Run