8/10/16 – Beers and Burpees Event

dean front squat


There are a lot of local CrossFit events that give you a great workout and are for a good cause.  Info on one of those events below:
Here’s some information about the upcoming Beers and Burpees Charity Fitness Event on Sat., Sept 10th right here in Charlotte.  Our gym is one of the 13 boxes co-hosting this event, so hopefully you can sign up soon and attend.  This charity event raises money for the “Dream on 3” charity which makes sports dreams come true for special needs kids in Charlotte.
If you’re on the fence about doing this, watch this 1 minute video to see their 3 favorite moments from past Dreams. This is what your money goes to…https://www.youtube.com/watch?v=09sXnbzQVnI
Reminders: Drinking beer is optional. All exercises can be scaled so people of all athletic levels are welcome. This is not an all-day event, so you don’t have to be there all day if you don’t want. When you register you select the specific heat time you want.
Kids: We have a full day of FREE kids activities plus a kids Brownies and Burpees heat at 3:30pm!  See the attached flier for the fun activities presented by Ivivva, plus a demo of the kid’s workout. Ivivva (girls athletic clothing line made by Lululemon) will be giving away free stuff and doing a trunk show at our event donating 40% of sales back to our charity.
General info on the event:
 Website to register:  www.beersandburpees.com/register and the 1 min video explaining the workout:  https://youtube.com/watch?v=RgkFixGxdIc
       Cost: Only $50/person which includes registration, t-shirt/tank top, 4 free SweetWater beers, 2 free food tickets and more sponsor give-aways.
There will be beer vendors, food trucks (Mod Paleo, JJ Red Hots, Juice Boxx Protein Smoothies and more), a celebrity heat, music and much more throughout the entire day.
100% of the money raised from this event will be donated to Dream on 3 which is a local wish-granting organization for special needs kids. Our goal is to raise $50,000 this year.
If interested in being a sponsor or if any questions, contact  beersandburpees@gmail.com

CrossFit Performance

A. Barbell Lunge – 3×5 each leg, rest 2:00


*alt. legs each rep


3 Rounds for Time

400m Run

20 Push Press

20 Alt. Barbell Lunges

*20 min cap

*choose a load that will allow you to perform your first round with no more than 2 sets per exercise

CrossFit Fundamentals

Tabata (:20 on :10 off, x8)

HR Pushups

Rest 1:00


Abmat Situps

Rest 1:00


KB Swings

Rest 1:00


Hollow Body Hold

Rest 1:00


Olympic Weightlifting

A. Snatch High Pull + Snatch – 6×1+1

B. Clean Pull + Power Clean – 6×1+1

C. BTN Split Jerk + OHS – heavy single


3 Rounds

15 Banded Tricep Extensions

8 – 10 Ring Rows @3030