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CrossFit – Thu, Oct 16 Metcon (Time) 5 Rounds for Time 500m Row 200m Run 100m Farmers Carry 24/16kg KB 100 Push-ups (Checkmark)

CrossFit – Wed, Oct 15 choose push press or HSS Push Press (6 x 3 add weight) 6 x 3 add weight Hang Snatch (6 x 3 add weight ) 6 x 3 add weight Metcon (AMRAP – Reps) ADV RX On the 2:00 x 12 Sets: (Sets 1-4-7-10) 3 RMU Echo Bike in Remaining

CrossFit – Tue, Oct 14 Back Squat (6 x 3 add weight each set) 6 x 3 add weight each set Metcon (Time) 3 Rounds for Time 30 Wallballs 10 Burpees to a target 400m Run ADV RX WB (30/20) RX WB (20/14) 100 Push-ups (Checkmark)

CrossFit – Mon, Oct 13 Hang Squat Clean (6 x 3) 6 x 3 add weight each set start around 75% Metcon (AMRAP – Reps) ADV RX 12:00 AMRAP Wall Walks On the 0:00 15 C2B On the 2:00 15 T2B On the 4:00 15 C2B On the 6:00 T2B On the 8:00 15 C2B

CrossFit – Sun, Oct 12

CrossFit – Sat, Oct 11 Metcon (Time) For Time: Partner WOD50 Goblet Squats 24/16kg KB400m Run 50 C2B 800m Run50 T2B400m Run50 Goblet Squats 24/16kg KB split reps run together 100 Push-ups (Checkmark)

CrossFit – Fri, Oct 10 TODAY Carolina Beer Mixer (Checkmark) Today please join us at 6:30pm 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. Please come support a really important

CrossFit – Thu, Oct 9 Carolina Beer Mixer (Checkmark) Our next up coming community event is this 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 – Wed, Oct 8 For the next 4 wks on Wednesday pick Snatch or Push Press NEXT 4 weeks Monday cleans Tuesday Front Squat and back squat Wednesday Snatch or push press Thursday off Friday OHS off the rack OR Front or back squat depending on what we did Tuesday Push Press (6 x

CrossFit – Tue, Oct 7 Front Squat (6 x 3 building in weight ) 6 Sets: 3 Front Squats Start @ 75% and Build Metcon (AMRAP – Rounds and Reps) RX 4 x 3:00 Intervals: 15/12 Calorie Echo Bike15 Burpees to Target • Rest 3:00 Between Intervals• Pick Up Where You Left Off Score: Rounds