National Pro Grid League Quarterfinals in Charlotte!

SKILL

Hang Snatch Technique Work

METCON

EMOM 12 min:

3 Hang Power Snatch (135/95) + 7 Box Jumps (24/20)

RANT

For those of you not aware, a new sport has evolved from the ever-growing realm of CrossFit and the functional fitness movement.  This new sports league, The National Pro Grid League, is the world’s first co-ed team sport that highlights a teams ability to exhibit strength, speed, skill and teamwork all in a fast paced, easily understood scoring system.

If you have ever watched the CrossFit Games or been to a local competition and enjoyed watching athletes work at their physical limits – then you will love Grid!  With a made-for-TV platform , Grid is a spectator sport that has been well thought out in it’s execution of their matches.

Charlotte has been awarded the first expansion team for the 2015 season – The Carolina Crush!  Charlotte has also been chosen to host the Quarterfinals for this season on Sept 23rd and 24th.  We are going to buy up a section of tickets and sell at the gym – let us know if you want to attend!

Tonight is the first match of the inaugural 2014 season kicks off tomorrow live in Madison Square Garden in NYC and can be live streamed here.

For more info on Grid – what this trailer!

CrossFit Performance

SKILL

Hang Snatch Technique Work

work up to a heavy triple – if your Overhead Squat is immature, you will be working on a Hang Power Snatch

METCON

EMOM 12 min:

3 Hang Power Snatch (135/95) + 7 Box Jumps (24/20)

CrossFit Fundamentals

SKILL

Wall Squat Therapy – 10 min

Plate Squat Therapy – 10 min

METCON

For Time:

30-20-10-20-30

DB Front Squat (35/25)

Ring Row