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Alll our fraaands!!!  Boy, we miss you guys!!  Saturday with the Shucks was SO much fun!  We were so happy to see all your smiling faces and suffer through a workout “together” (as in, at the same time, but not actually together)!  It *almost* felt like going to the gym.  Almost.

Alas, the show goes on!  Onward to week 2 of at home workouts.  Again, we have a regular “class workout” posted each day in Wodify with the at home version posted as well.  Based on what equipment you have you can do either.  We are hoping to hold a few more zoom classes, still running our weekly challenges, as well as rolling out a few at home programming ad ons to keep you guys working toward your goals!

As always, stay tuned to our private FB page for info and always feel free to reach out with any questions.  We miss you guys!!  Stay healthy and well and we can’t wait to see you at the box!  Here’s your look ahead…

Monday – Strict Diane to kick the week off!  Then, some accessory work of barbell glute bridges and l-sits.

At home version – Odd Diane…no barbell, no problem, find an odd object to deadlifts and you’re good to go 😉 followed by invisible Fran!  Then a little at home accessory to finish you off!

Tuesday – Bench press day!  After, 14 minutes of doubles, single arms ohs, and strict chin-ups.

At home version – Floor press superset with bent over row.  After, Push-up Kalsu!

Wednesday – Cardio!  Rowing, running, and biking, oh my!

At home version – Running + air squats, good times!

Thursday – Back squat day!  Then, all the med ball cleans!

At home version – Alternating EMOM…just keep moving!

Friday – Snatch work!  Snatch lift off + low hang snatch.  Afterwards, 12 mins of power snatch, burpees and t2b.

At home version – Some pistol work to begin!  Afterwards, 12 mins of dumbbell snatch, burpees and v-ups.

Saturday – Running, squats, and devils presses!  9am, join the Shucks on zoom!!

Sunday Endurance – Just keep running, running, running!

Michelle Shuck

Michelle Shuck

CFP Owner/Coach

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!




400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190