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CrossFit – Fri, Oct 3 Carolina Beer Mixer (Checkmark) Our next up coming community event is next Friday October 10th 6:30pm at The Lake Norman Brewery for the 2025 Annual Carolina Beer Mixer! Click here for tickets: 3Common | Discover modern experiences, events & more This event is dear to our hearts here at CFA. […]

CrossFit – Thu, Oct 2 Deadlift (4 x 2 then 1 x 1 95%) 4 x 2 then 1 x 1 95% Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift 185/135 200m Run RX 135/95

CrossFit – Wed, Oct 1 Push Press (4 x 2 then 1 x 1 95%) 4 x 2 then 1 x 1 95% Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts

CrossFit – Tue, Sep 30 Front Squat (4 x 2 then 1 x 1 95%) 4 x 2 then 1 x 1 95% Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts

CrossFit – Mon, Sep 29 choose either Bench or Snatch Bench Press (4 x 2 then 1 x 1 95%) 4 x 2 then 1 x 1 95% Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to

CrossFit – Sun, Sep 28 HYROX (Time) Cash- in 1,000m Ski Erg 100m run 10 Wallballs 20/14 lbs 200m run 20 Lunges with Wallball 20/14 lbs 300m run 30 Burpee Step-ups 24/20” 400m run 10 Wallballs 20/14 lbs 400m run 10 Wallballs 20/14 lbs 300m run 20 Lunges with Wallball 200m run 30 Burpees step

CrossFit – Sat, Sep 27 Metcon (AMRAP – Reps) TEAMS OF 2 30:00 AMRAP:Echo Bike Calories [00:00-10:00]Switch After: 200 Meter Run [10:00-20:00]Switch After:100 Meter Farmer’s Carry [20:00-30:00]Switch After: 10 Dumbbell Box Step-ups Score: Total Bike Calories – Notes: One partner starts on the bike, the other on the run. Switch upon completion of the non-bike

CrossFit – Fri, Sep 26 Hang Snatch (4 x 3 85% then 1×2 90%) 4 x 3 85% then 1×2 90% Metcon (AMRAP – Rounds and Reps) AMRAP 30: 3 Thrusters 3 T2B 3 Box Jumps or 4 Step ups 24/20″ Every 6:00 (starting on 0:00): 30/24 Calorie Row ADV RX 115/85 RX 95/65 You

CrossFit – Thu, Sep 25 Metcon (Checkmark) 5 minutes any machine 800m Run or 5 minutes any machine 5 minutes any machine

CrossFit – Wed, Sep 24 Power Clean (4 x 3 85% then 1×2 90%) 4 x 3 85% then 1×2 90% Metcon (Time) 600m Run directly into…… 3 Rounds: 15 Hang Power Cleans 115/85 10 Wall Walks directly into…… 600m Run RX in place of Wall walks – each round: 20 DB Renegade Rows 10