May 11, 2017


Complete as many rounds and reps as possible of:

3 min Amrap

Jumping Alternating Lunge x 20 reps

Double Unders x 20 reps

4 min Amrap

Jumping Pull-ups x 20 reps

(55/35) Russian Kettlebell Swings x 20 reps

3 min Amrap

Plate Ground to Overhead x 20 reps

Hollow Rocks x 15 reps

Comments are closed

May 10, 2017


In teams of 3, complete as many rounds and reps as possible in 40 minutes of:

400 Meter Row

(115/75) Power Cleans x 10 reps

Alternating Pistols x 8 reps

Strict Handstand Push-ups x 6 reps

*Partners will follow the leader

Comments are closed

May 9, 2017


Complete 5 total rounds of:

1 min: Heavy Deadlifts x 1 rep

1 min: Push-ups x 20 reps

1 min: Kettlebell Lunges x 20 reps

1 min: Kettlebell Strict Press x 20 reps

Comments are closed

May 8, 2017


For time complete movement of:

Burpee Pull-ups x 100 reps

Comments are closed

May 5, 2017


Against a 3 minute clock complete 5 total rounds of:

(225/155) Deadlift x 12 reps

(24/20) Box Jumps x 24 reps

Comments are closed

May 4, 2017


Name: Jeana Rohrs
Age: 57
Where did you grow up: In a farming community in Kenton Ohio; however I have lived in Michigan most of my life.
When did you become a Shift Member: I am one of the original Shift members who started in Josh and Kris’ garage in Jan. 2010.
What do you do when you are not at CrossFit: I work for my husband Neal at our Financial Planning office in Charlotte. I also love to spend time with my family; A.J., Rebecca, Luke, Marybeth, Emma and Owen. I enjoy volunteering at the Hospital Gift store in Charlotte, I love to read and work in the yard.
How did you find out about Shift: I feel as though I helped raise the Miller boys. When they first started talking about and began working out with CrossFit I was able to watch them grow into it. They truly wanted to start a gym and needed a little push from their parents. I joke that I was one of the experimental clients and if we lived through those first workouts they would be confident that they could run and coach at a gym.
When did you realize CrossFit was right for you: I am not certain I realized it however they (the coaches) did.
What is your favorite Wod/Movement: I am not certain I have a favorite WOD. I would say that my favorite movements are Kettle Bell, ab mat sit-ups and squats.

What is your least favorite Wod/Movement: RUNNING!!!!!!

What is one thing you have done in CrossFit that you never thought you would do: Lift heavy weight.
What is something that motivates you during CrossFit Wods? The community and the Coaches are my motivation. I love the feeling of belonging and the support that is always offered.
What is something we may not know about you: I hate clowns!
What advice would you give someone just getting started with CrossFit: Never give up and never think that you cannot.
I like…… vacations on the water with family and friends.
I eat….whatever Emily and Kris says to.
I do….as much as I can to help with my grandkids and kids.
I am….stronger today that I ever thought I could be because of CrossFit Shift.
Coaches if you could help me I would love it. Please include ab mat sit-ups, kettle bell swings, squats and maybe wall balls.

I want you all to know how truly honored I am to be the athlete of the month. I do love you like you are my sons.

Complete as many rounds and reps as possible in 15 minutes of:

30 Kettlebell Swings (55/35)

60 Wallballs (20/14)

90 Sit-ups

Comments are closed

May 3, 2017


Complete 4 sets for max load of:

Push Press x 5 reps


With a partner, alternate rounds to complete 4 each of:

500 Meter Row

(135/85) Push Press x 12 reps

*Partner begins row as soon as partner leaves rower

Comments are closed

May 2, 2017


Complete as many rounds and reps as possible in 12 minutes of:

Burpees x 10 reps

Alternating Lunge x 20 reps

Double Unders  x 30 reps

Comments are closed

May 1, 2017


Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

“Coe” Complete 10 rounds for time of:

(95/65) Thrusters x 10 reps

Ring Push-ups x 10 reps


Comments are closed

April 29, 2017


In teams of 3, complete as many rounds and reps as possible in 25 minutes of:

400 Meter Sandbag/Wallball Carry

Knees to Elbow x 60 reps

(135/95) Overhead Squats x 60 reps

Burpees x 60 reps

Comments are closed
« Page 1, 2, 3, 4 ... 35, »