• Metro CrossFit

    Getting started with CrossFit is easy.
    New Elements of CrossFit program
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    Workout of The Day

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    We have three locations providing the Charlotte area with a personalized, results-driven and innovative fitness solution.

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Thursday, 9/3/2015

Strength Make up any missed skill or strength session from the week.   Rx 4 Rounds: 500m Row 5 Shoulder to Overhead 105/75 10 Kettlebell Swings 24/16kg  (Russian Swing) 15 Wall Balls 20/14 Competition 4 Rounds: 500m Row 5 S2O 135/95 10 KBS 24/16kg (American Swing) 15 Wall Balls 20/14 Fitness sub dumbbells for barbellsREAD MORE

Wednesday, 9/2/2015

Strength Thrusters 5 @ 65% 2 x 5 @70% Coming from the rack Rx, Competition, Fitness 1 mile trial time Run 1 mile for time. When you return, core work of 3 rounds each (9 mins total) 1 min Flutter Kicks 1 min Supermans 1 min Hollow Rock

Tuesday, 9/1/2015

Skill “Flight Simulator” For time unbroken Double Unders of 10-20-30-40-50-40-30-20-10 There MUST be a break, even a slight one, in between sets. If you mess up on a set, start that one over.  15 min time cap For those that don’t finish, note your work completed. For those without DUs, it’s 15 min to workREAD MORE

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