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It’s hard to believe, but we’re only 5 weeks out from the already sold out 5th Annual Battle of the Ages at CFP!!!  Saturday, March 14th 50+ 4-person teams from all different decades or all the same decade will take the competition floor to battle it out and find the fittest!  We’re looking forward to an awesome day!

We can’t pull off such events without all our wonderful sponsors and volunteers!!  If you or your small business would like to sponsor our event with over 200 competing athletes plus hundreds of spectators, please email us at  If you are able to volunteer and help judge that day, please sign up here.

Here’s your look ahead…

Monday – Up first today, finding a 3 rep thruster from the floor!  Then, a little ol’ lady named Fran!!  Or, heavy Fran!

Tuesday – Today, we’re cleaning!  Building up to a heavy double.  After, 9-7-5 of heavy cleans and chest to bar (rx+ ring muscle ups).  Oh my!

Wednesday – All the cardio today!  A longer metcon of running, burpees, single arm dumbbell overhead lunges, and t2b.

Thursday – Our metcon is up first today, 3 rounds of rowing, deadlifts and burpees.  Then, some accessory work of barbell glute bridges and some plank work.

Friday – Split jerk work, sets of 3!  Afterwards, some intervals of biking and hr push-ups (rx+ strict hspu).  See ya later arms!

Saturday – A fun partner WOD awaits!  A little running, some wallballs, push-ups and strict pull-ups!  Grab a friend and let’s get sweaty!

Sunday – Open gym at 11, Endurance class at 12!

RISE Look Ahead

Monday – Cardio!  3 mins on/1 min off

Tuesday – Plyometric day!  40 sec on/20 sec off

Wednesday – Strength day!  Shoulders and Core!

Thursday – Tabata!  20 sec on/10 sec off

Friday – All the EMOMs!  Fun times 🙂

Saturday – A fun partner WOD awaits!  A little running, some wallballs, push-ups and ring rows!  Grab a friend and let’s get sweaty!

Let’s make it a great on!  As always, we can’t wait to see you at the box!

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