7/12/16 – Member Hosted Events

stu coach

RANT

A couple of our members have events outside of the gym that they are extending to CFSE members to attend:

Thursday, July 14th at 6:30pm at The Gallery

Thinking about purchasing your first home?  Have questions about the process?  Let us help you get started!  Join Charlotte Realtor Sarah Singletary and local lender Shannon Riley for a low key informative meet up while enjoying complimentary drinks and dessert.  We will talk about how to locate your favorite neighborhood, how to determine your price range and an overview of the home buying process from start to close.

RSVP to Sarah@TheMcDevittAgency.com

singletary

Friday, August 19th at 6:30pm at Tribe Salon

Tribe Salon’s 1 Year Anniversary Party!  Zoe Brauer is the owner of Tribe Salon, and they are having an anniversary party at 2151 Hawkins Street on Friday, August 19th at 630pm.  The salon is next to Food Truck Friday with games, beer and food.  Be sure to check it out!

tribe

CrossFit Performance

A. Power Clean + Split Jerk – build to heavy double in 10 minutes

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EMOM 16

Odd: 5 Power Clean + Overhead (use 55-65% of A)

Even: 10 Toes to Bar/Knees to Elbows

CrossFit Fundamentals

A. Hang Power Clean + Overhead Review

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AMRAP 15

10 HPC + OH

10 Burpees

10 HPC + OH

60 Single Unders

Strength Class

A. Deadlift – 4×3.3, rest :30/3:00

B. Single Arm KB Row @21X2 – 3×8 each arm

C1. Deficit Pushups – 4×10

C2. Box Squat + Box Jump – 4×10

Endurance Class

A. Pulling with Bent Knee

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12 – 14 x 50m Run, 50m walking recovery