Hybrid Hours & Athletic Club Hours Start Monday!
Details to gain 24 hour access (“Hybrid Access”)
Soft Roll Out This Week
If you want hybrid club or hybrid CrossFit access talk to wade!

Up Coming Gym Events

October 7 (Saturday)
Charlotte Athlete Shoulder Workshop
October 14 (Saturday)
Member Appreciation Cocktail Event
Abberly Noda Vista Apt Home’s
Club House
October 22 (Sunday)
Gym Talk: “Getting Results In Fitness”
12noon to 3pm
This is a deep comprehensive discussion on what it takes to meet your goals!
Come learn and ask question about how to get the results you have always dreamed about! We will talk how nutrition works, discuss how and why CrossFit works, and answer ALL your questions!
Come ask “what does it take to get a pull up?”, “What is creatine and should I take some?”, “Do I need protein shakes?”, “Do CrossFit shoes really make a difference?”, “what’s the deal with weight belts?”, “how many days a week should I be working out”, “what’s the best way to gain flexibility”, “what does it take to lose fat?” ANYTHING FITNESS, NUTRITION, or anything its all fair game!


What is the purpose?
In CrossFit we use benchmarks to demonstrate to ourselves how our hard works has been paying off. These are some of the only WODs that we ever repeat. Sometimes we repeat Benchmark WODs every 6 or 12 months to gauge progress as a GPP program (General Physical Preparedness Program), sometimes at the end of a programming cycle to see how that cycle has helped us improve, and we sometimes repeat a benchmark within the same cycle! When we repeat a benchmark a few weeks after doing it, we are not expecting to see dramatic improvement in time or load but rather we are using the benchmark as a training tool. The paradigm shifts and now the bench mark can be used to fix mistakes in the previous attempt, but for most people it is about PUSHING to shave a few seconds off. After all intensity is what gets results. By repeating benchmarks in quick succession we are aiming to help you push yourself, increase intensity, and see even more progress on your fitness journey!

Log your benchmarks!
Beyond The White Board (BTWB) is free for you and is a really cool program! (the web version has even more offerings than the app) Logging your results is hands down the best way to visualize your results. Not logging is the equivalent of climbing a mountain and only looking at your feet and never looking back to see how far you have come. Plus it allows you to annotate how you did the workout especially benchmarks! how you broke up the reps and any modifications, and I even log what I ate and how I slept and my mood that day because those will all need to be accounted for the next time I attempt to beat my times.

Whiteboard Of the Day

Today, you’ll hit 10 push press sets with an opportunity to find a new 1-rep max. After we are going to work on moving our bodies up off there floor, the most functional thing we do!

As you build, aim for a heavy set each of 5 and 3 reps, but don’t try to max out until the singles.

Focus on a vertical torso in the dip AND a fast drive. We will focus on these during the warm-up.
• Lift once every 2:30.

Strength Of the Day

For load:
Push press
Lifting every 2:30

Metcon Of the Day

25 Burpee Box Jumps
25 Burpee Box Overs