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Happy New Year & Happy 2018!!!  We hope you had a safe & happy evening ringing in the New Year!  We are expectant and excited for the year ahead!  It may be day 1 of the new year, but for us, it’s another way to get to work and make progress towards those goals!  We’re excited for classes today at 11 am & 1215pm and we’re ready to kick off the year the best way we know how….with an awesome WOD!

Stay tuned this week for some exciting announcements about a revamped Yoga and other fun things going on this year!  And very soon we’ll be talking about Open Season!  Here’s your look ahead…

Monday – Happy New Year!!  We have a fun partner WOD to kick off 2018.  You and a partner will lift 2018 lbs ground to over head and then go right into 20 rounds of 1 power clean + 8 bar over burpees.  See what we did there!? 😉

Tuesday – Starting the day off with some deadlifts, dumbbell z-press & some DU practice.  Then, a simple couplet of rowing and kbs to finish the day!

Wednesday – First up, some dumbbell bent over row.  After, a fun 10 min AMRAP of 10 push press, 10 overhead reverse lunges, and 10 bar over burpees.  Oh my!  Then, a little cool down accessory work of some snow angels.

Thursday – Rowing, strict pull-ups, t2b & hr pushups…every 5 minutes for 7 sets!

Friday – 5 sets of 4 power cleans + 12 front rack reverse lunges, working up in weight to start!  Testing a girl benchmark WOD today, Elizabeth!

Saturday – A partner WOD awaits of rowing, thrusters and burpees!!  It could definitely hurt, but it’s time to put in work!

Sunday Oly with Becca – Oly is back and so is Becca!  Come get your lift on with us!


RISE Look Ahead

Monday – Anaerobic Interval – 20 sec on/20 sec off

Tuesday – Glycolytic Interval – 40 sec on/20 sec off

Wednesday – Aerobic Interval – 1:20 on/30 sec off

Thursday – Anaerobic Interval – 30 sec on/20 sec off

Friday – STRENGTH Day!!

Saturday – Glycolytic Interval – come get your fitness on!

Michelle Shuck

Michelle Shuck

CFP Owner/Coach

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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