4/26/16 – Open Streets 704 on Sunday!

rikki ctb

RANT

This Sunday, May 1st from 12pm – 4pm Uptown Charlotte is closing some roads to traffic and having the event Open Streets 704.  Open Streets 704 aims to build a better, healthier, connected community by encouraging Charlotte and Mecklenburg area residents to walk, bicycle, and experience the city together in a way that’s just not possible in a car.  Charlotte’s Best Boot Camp will be participating and running a boot camp session from 1:30pm – 2:30pm (exact location will be provided later this week) for anyone who wants to attend!  We’d love to see as many CBBC and CFSE representatives as possible!  Bring some friends, enjoy the day and get a workout in.

CrossFit Performance

A. Hang Clean – 3×3.3.3, rest :20/2:00

*moderate/heavy load

*heavier than last week

metcon

5 min AMRAP

6 Hang Cleans (load from A)

10 Cals Assault Bike

Rest 5:00

x2

CrossFit Fundamentals

A. Hang Power Snatch Review

metcon

EMOM 20

Odd: 7 – 10 Hang Power Snatch

Even: 7 – 12 Burpees

Strength Class

A. Press – find heavy double

B. HR Pushups – 4×10, rest to recovery

*perform at most difficult, but successful level possible

C. Front Squats @21X1 – 3×20, rest as needed

*increase each set

D. Strict Knees to Elbows @3333 – collect 20 reps

Endurance Class

skill

Downhill Running

metcon

8 – 12 x 100m Downhill Sprints, rest 1:30