***Reminder*** We are at our new location at 9301 Forsyth Park Dr. Charlotte, NC 28273

In honor of Lila Brielle Strump, this week will be full of “girls”

“Jackie”

1000m row

50 Thrusters 45/30

30 Pull ups

Please welcome our newest member!

Remember people….No class this Saturday, MOVING DAY HAS COME!  We’ll be starting at 9a and going until…..Whether you can come from sun up to sun down, or just for an hour we’d greatly appreciate all the help.

For time;

Run 800m forward

25 HSPU

Run 400m backwards

20 Squats

Run 600m forward

10 Tuck Jumps

Run 200m backwards

5 Wall walks

Tomorrow is the first Thursday of the month….So, lets put a group together for our monthly CrossFit Steele Creek social at Mac’s Speed Shop on Sandy Porter after class, 7:30pm. Come support the 6:30p group and then head out for some good food and drinks!

Deadlifts 3-3-3-3-3 Perform all 5 sets @ 70-75% of 1rm

Then;

21-15-9

Deadlifts 185/135

Over the bar burpees

We are ordering long sleeve T’s, 1/4 zip pullovers, and these track jackets. I’m still deciding what wording we want on the back of the track jackets. So we’ll take a vote. Vote for more than one if you like more than one. Please only vote if you plan on getting one so that this way the people who actually want one will hopefully get the saying they want.  (By the way the back of the long sleeved T’s will say “It doesn’t get easier, you get better!”)

Option 1 – Fitness is Not Optional, It’s Essential
Option 2 – It’s Called Hard Work Because It’s Not Easy
Option 3 – Today I Do What Others Won’t, So Tomorrow I Can Do What Others Can’t
Option 4 – Obsessed is Just a Term the Lazy Use to Describe Dedicated

Remember people….No class this Saturday, MOVING DAY HAS COME!  We’ll be starting at 9a and going until…..Whether you can come from sun up to sun down, or just for an hour we’d greatly appreciate all the help.

Bonus points to anyone with a drill. Either masonry drills, or regular ones would be helpful.

Thanks!

For time

50 Wallballs 20/14

50 KBS 1.5/1p

50 Double unders

50 Abmats

50 Walking lunges

50 Slamballs 20#

For double under help; watch this: http://vimeo.com/2969537

Synchronized box jumps!

5 Rounds

10 Power Cleans 115/85

10 Push Press 115/85

25 Double unders

Ladies and Gents, let me introduce you to Timothy "MF'n" Kinney

***WE ARE MOVING THIS SATURDAY @ 9AM. ANY HELP WOULD BE GREATLY APPRECIATED. IF YOU CAN’T MAKE IT IN THE MORNING, FEEL FREE TO JOIN US LATER IN THE DAY AS WE MOVE INTO OUR NEW FACILITY.

20 min AMRAP

10 Goblet Squats 1.5/1p

10 KBS

10 Box Jumps 24/20

200m Run

The sweat angel of a Panda!

“Chief”

Max rounds in 3 minutes

3 Power Cleans 135/95

6 Push Ups

9 Squats

Perform 5- 3 min AMRAPS. Resting one minute between each round. Start each round where you left off in the previous round.

For time

5 Rounds

400m run

10 slam ball 20#

15 burpee box jumps 24/20