Speed:

IMG_9723

8 x 50m Sprints
*3 warm up sprints followed by 5 max effort sprints

Strength:
OHS 1-1-1-1-1-1-1
*Stability OHS for experienced lifters
*Decrease ROM or sub traditional Front Squats if needed

*

CONDITIONING WOD:
Every 3 Minutes for 10 Rounds:
10 GHD Sit-ups*
12 Push-ups
10 Calorie Bike/Row

*can sub abmats


Momma’s Quote of the Week:  “If you are not willing to risk the usual, you will have to settle for the ordinary.”—Jim Rohn


On September 22, 2018 the 8th Annual Beers and Burpees Charity Event presented by Flexogenix will be held in Charlotte.  Over 25 local gyms (including CrossFit gyms, Orangetheory, Boot Camps and more) are partnering to host the event where the Charlotte Fitness Community and over 1,000 people will come together to workout, drink beer and raise money for the Dream on 3 Charity organization. 

Last year, we raised $50,068 and this year our goal is to raise $100,000 for Dream on 3, a local wish-granting organization whose mission is “Making sports dreams come true for children with chronic illnesses, developmental disabilities, or life-altering conditions”.

There will be heats starting every 40 minutes from 9am to 6pm.  In addition to the heats, there will be a NoDa Brewing Beer Garden, food trucks, kids “Brownies and Burpees” division, teen division, adaptive athlete division, free kids activities, music and much more throughout the entire day.

Don’t miss the event which won THREE AWARDS for BEST CHARITY EVENT in 2017 (Charlotte Magazine, Charlotte Fitness Lifestyles and Elevate Lifestyles)

Location – CrossFit Charlotte – 9535 Monroe Road Suite 100, Charlotte NC

Click here to register  http://www.beersandburpees.com/register/