Wednesday – 5.4.16

A. From crossfit.com  Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows (SC: 10 strict hanging knee raises) 20 one-legged squats, alternating (scale appropriately) 30-foot handstand walk (SC: 45sec Handstand Hold)   B. NFT, complete 3 sets of 3-5 MUs (Preference: #1-Ring; #2-Bar; #3-progression) 10 Roll to Candle Stick

Tuesday – 5.3.16 / Girls Gone RX

CFS has two 3-person teams competing in the Girls Gone RX competition this Saturday in Charlotte from 9am-3pm. Location is: Stax 3722 S Tryon St., Charlotte, NC 28217 This event supports Bright Pink Nonprofit that empowers young women to reduce their risk of breast and ovarian cancer and detect these diseases early while they’re still […]

Monday – 5.2.16 / 9:15am Cancelled

9:15am class is cancelled tomorrow. We are sorry for the inconvenience.  A. 10min to work up to a heavy complex of  1 High Hang Clean + Hang Clean + Below the Knee Clean (Receive the bar in a full squat.) then…. 12min EOMOM of 1 High Hang Clean + Hang Clean + Below the Knee […]