Thursday – Olympic Lifting Seminar this Saturday noon to 4

Nice lift Jason!  You're a beast!

HQ Rest Day.  CFNF WOD:  

Who's that girl?:  

1 Round of Helen (400m run, 21 KB Swings, 12 Pull Ups)

3 Rounds of Cindy(5 Pull Ups, 10 Push Ups, 15 Squats)

1 Round of Nancy(400m run, 15 OHS)

1/2 Grace (15 Clean & Jerks)


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  1. austinmclean says

    Id take any of those girls

  2. Cool WOD. See ya 8:30.
    May be back to some O-lifting tomorrow. Hip feels great!

  3. Kim – Thanks for the warm welcome and great WOD for a res day! Will be back tomorrow and every couple of weeks for 2 days a week the way my travel schedule is shaping up lately. Wish I knew you were this close a couple of months ago… 🙂
    Jay from CrossFit Charlotte

  4. Fun WOD today!

  5. Headed to the Bahamas till Sunday…See yall Monday!

  6. unless you’re taking me with you, no one cares

  7. Yep, fun WOD. 14:59 RX.
    See you tonight.

  8. Great meeting you Jay! Nice job on the WOD!

  9. I think everyone else would like it if you took JT too.

  10. who are you? are you even allowed to post on this blog if you don’t workout at CFNF