CrossFit Carrboro

A community minded and supportive CrossFit affiliate

[CrossFit Carrboro @CFCarrboro]

Schedule 7/1 to 7/6

Monday 7/1

6;00 Pete
7:00 Pete
9:30 Novak
5:15 Tim
6:15 Tim

Tuesday 7/2

6:00 Adam
7:00 Pete
9:30 Novak
5:15 Adam
6:15 Open Gym

Wednesday 7/3

6:00 Adam
7:00 Pete
9:30 Jason
5:15 Novak... https://t.co/xaOdyyrtgM

[CrossFit Carrboro @CFCarrboro]

Schedule 6/17 to 6/22

Monday 6/17

6;00 Katie
7:00 Open Gym
9:30 Tim
5:15 Novak
6:15 Novak

Tuesday 6/18

6:00 Katie
7:00 Novak
9:30 Jason
5:15 Open Gym
6:15 Open Gym

Wednesday 6/19

6:00 Novak
7:00 Novak... https://t.co/TwG0W4Eh5H

[CrossFit Carrboro @CFCarrboro]

Schedule 6/3 to 6/8

Monday 6/3

6;00 Pete
7:00 Pete
9:30 Tim
5:15 Novak
6:15 Novak

Tuesday 6/4

6:00 Pete
7:00 Adam
9:30 Jason
5:15 Wes
6:15 Wes

Wednesday 6/5

6:00 Adam
7:00 Pete
9:30 Tim
5:15 Open Gym... https://t.co/prDdVLd5Ow

[CrossFit Carrboro @CFCarrboro]

Schedule 5/20 to 5/25

Monday 5/20

6;00 Adam
7:00 Pete
9:30 Tim
5:15 Wes
6:15 Wes

Tuesday 5/21

6:00 Novak
7:00 Novak
9:30 Jason
5:15 Wes
6:15 Wes

Wednesday 5/22

6:00 Wes
7:00 Pete
9:30 Tim
5:15... https://t.co/Gk4sSCeknt

[CrossFit Carrboro @CFCarrboro]

Schedule 5/20 to 5/25

Monday 5/20

6;00 Adam
7:00 Pete
9:30 Tim
5:15 Wes
6:15 Wes

Tuesday 5/21

6:00 Novak
7:00 Novak
9:30 Jason
5:15 Wes
6:15 Wes

Wednesday 5/22

6:00 Wes
7:00 Pete
9:30 Tim
5:15 Novak... https://t.co/bi8Tqda0iJ

[CrossFit Carrboro @CFCarrboro]

Schedule 5/13 to 5/18

Monday 5/13

6;00 Adam
7:00 Novak
9:30 Tim
5:15 Wes
6:15 Wes

Tuesday 5/14

6:00 Adam
7:00 Novak
9:30 Jason
5:15 Open Gym
6:15 Open Gym

Wednesday 5/15

6:00 Adam
7:00 Adam
9:30 Tim
5:15... https://t.co/s0sN5LbKRg

[CrossFit Carrboro @CFCarrboro]

Schedule 5/6 to 5/11

Monday 5/6

6;00 Wes
7:00 Tim
9:30 Tim
5:15 Wes
6:15 Wes

Tuesday 5/7

6:00 Novak
7:00 Novak
9:30 Tim
5:15 Wes
6:15 Wes

Wednesday 5/8

6:00 Wes
7:00 Tim
9:30 Tim
5:15 Wes
6:15 Wes

Thursday... https://t.co/G8LE7bE7fE

[CrossFit Carrboro @CFCarrboro]

Schedule 4/29 to 5/4

Monday 4/29

6;00 Wes
7:00 Open Gym
9:30 Tim
5:15 Wes
6:15 Wes

Tuesday 4/30

6:00 Adam
7:00 Novak
9:30 Jason
5:15 Open Gym
6:15 Adam

Wednesday 5/1

6:00 Pete
7:00 Adam
9:30 Tim
5:15... https://t.co/2leUQbTcnu

[CrossFit Carrboro @CFCarrboro]

Schedule 4/22 to 4/27

Monday 4/22

6;00 Pete
7:00 Pete
9:30 Tim
5:15 Novak
6:15 Novak

Tuesday 4/23

6:00 Pete
7:00 Pete
9:30 Jason
5:15 Wes
6:15 Wes

Wednesday 4/24

6:00 Adam
7:00 Pete
9:30 Tim
5:15 Amy... https://t.co/1pEVcza6WV

[CrossFit Carrboro @CFCarrboro]

Schedule 4/22 to 4/27

Monday 4/22

6;00 Pete
7:00 Pete
9:30 Tim
5:15 Novak
6:15 Novak

Tuesday 4/23

6:00 Pete
7:00 Pete
9:30 Jason
5:15 Wes
6:15 Wes

Wednesday 4/24

6:00 Adam
7:00 Pete
9:30 Tim
5:15 Amy... https://t.co/9hCWN7Br0L

[CrossFit Carrboro @CFCarrboro]

Schedule 4/22 to 4/27

Monday 4/22

6;00 Pete
7:00 Pete
9:30 Tim
5:15 Novak
6:15 Novak

Tuesday 4/23

6:00 Pete
7:00 Pete
9:30 Jason
5:15 Wes
6:15 Wes

Wednesday 4/24

6:00 Adam
7:00 Pete
9:30 Tim
5:15 Amy... https://t.co/fJ32pU0VMG

[CrossFit Carrboro @CFCarrboro]

Wednesday 4/17/19

Warm UP
DEADLIFT

Work to heavy 5RM

* 8 x 5 reps

*increase each round and start at 50%

17 min Clock
PART 1
5 min AMRAP

10 reps HSPU
15 reps T2B
10 reps Front Squat
(155/105, 45%, 20-25UB)... https://t.co/8zCcPELene

[CrossFit Carrboro @CFCarrboro]

Tuesday 4/16/19
Warm Up

BACK FRONT SQUAT
7.5 min Continuous clock:
3 min AMRAP:
Max reps Back Squat
(225/155, 55%, 20-25UB)
3 min REST
1.5 min AMRAP: Max Front Squat
(same weight)

SCORE: 1) total back squats 2)... https://t.co/agtgTkJ31S

[CrossFit Carrboro @CFCarrboro]

Schedule 4/15 to 4/20

Monday 4/15

6;00 Pete
7:00 Pete
9:30 Tim
5:15 Wes
6:15 Wes

Tuesday 4/16

6:00 Pete
7:00 Pete
9:30 Jason
5:15 Novak
6:15 Open Gym

Wednesday 4/17

6:00 Pete
7:00 Pete
9:30 Tim... https://t.co/PrqXbvhOCL

[CrossFit Carrboro @CFCarrboro]

Monday 4/15/19
Warm UP

PUSH JERK THREE'S
10 min EMOM:
Min 1) 3 @ 55%
Min 2) 3 @ 60%
Min 3) 3 @ 65%
Min 4-10) 3 @ 70%

SCORE: record your weights

16 min AMRAP:

4 reps MU
(1:1 BMU, Scales, 2:1 C2B)

12 reps... https://t.co/M1e9byKWnw

[CrossFit Carrboro @CFCarrboro]

Friday 4/12/19

Warm UP

OVERHEAD SQUAT

2 Rounds

5 @ 75%
3 @ 80%
3 @ 85%
2 @ 90%

SCORE: record your weights

D-Cindy-T

15min AMARAP

3 Rounds Cindy

5 Pull up

10 Push Up

15 Air Squats

1 Round DT

12 Deadlift

9 Hang Clean

6 S2O
(155/105, 50%1RMS2O)

SCORE: reps

[CrossFit Carrboro @CFCarrboro]

Thursday 4/11/19
Warm Up

CLOSE GRIP BENCH PRESS PARTY

12 min Clock:

3 min EMOM: 4 @ 70%
3 min EMOM: 3 @ 75%
3 min EMOM: 2 @ 80%
3 min EMOM: 1 @ 85%

SCORE: record your weights

16 min Clock

PART 1

4 min... https://t.co/qCSc1gYvhs

[CrossFit Carrboro @CFCarrboro]

Wednesday 4/10/19

Warm Up

DEADLIFT
Work to a 10RM

5 x 10 reps

SCORE: heaviest weight

*1st set is at 50% and work up from there

Rounds for time
(15 min cap)

48 reps DU
(2:1 singles)

16 reps OH Lunges (95/65, Fran wt)

8 reps Bar MU
(1:1 scales, 2:1 C2b)

SCORE: time

[CrossFit Carrboro @CFCarrboro]

In spite of the group classes being cancelled, DXT is still open for biz!
See everyone at 5:15 and 6:15.

[CrossFit Carrboro @CFCarrboro]

Tuesday 4/9/19
Warm UP

1 1/4 FRONT SQUAT

2 Rounds:

5 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%

SCORE: record your weights

3 Rounds for time
(15 min cap)

20 reps Power Snatch (135/95, 55%, 13-17UB)

75 reps Air Squats

SCORE: time