Hybrid Hours & Athletic Club Hours Start Monday!
Details to gain 24 hour access ("Hybrid Access")
Soft Roll Out Continuing This Week
If you want hybrid club or hybrid CrossFit access talk to wade!
Up Coming Gym Events
October 7 (Saturday)
Charlotte Athlete Shoulder Workshop
October 14 (Saturday)
Member Appreciation Cocktail Event
4pm-8pm
Abberly Noda Vista Apt Home's
Club House
October 22 (Sunday)
Gym Talk: "Getting Results In Fitness"
12noon to 3pm
November 18 (Saturday 6-?)
FRIENDSGIVING 7.0!!!!
Our Biggest Event Every Year!
Whiteboard Of the Day
This interval triplet forces a fast pace through each round in order to accumulate burpees.
Each interval is 1:30 worth of work followed by 1:30 of rest. Your score is the number of burpees completed.
To accumulate enough burpees, scale the squats and sit-ups so you can work on the burpees for the final :30 of each interval.
Reduce single-leg squat volume to 10 reps, squat to a target, or scale to foot-assisted single-leg squats or air squats.
Reduce the GHD sit-up range of motion to parallel if you have not done full range of motion recently. Those not used to working on the GHD will perform a hollow rock during the workout.
Skills Of the Day
Single Leg Squat Skills
GHD Sit-Up Skills
Metcon Of the Day
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
*Rest 1:30 between rounds.
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