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Just some of our favorite CrossFit couples judging and cheering each other on during 18.1 yesterday!!  Yesterday morning was a blast and a packed house!  We’re so excited to see what the remaining 4 weeks of the Open will bring 🙂

Once again, Friday and Saturday are unknown in our week ahead as 18.2 will be released Thursday night.  But, as always, our week ahead is sure to be fun, full of hard work and working toward those goals!

Here’s what’s in store…

Monday – 5 sets every 6 minutes of rowing or biking, burpee box jump overs and dumbbell snatches.  Move fast so you can have more rest time 😉

Tuesday – Lots of shoulder work today, starting with 100 DB S2OH – each time you break, 30 dubs.  After, some accessory work!

Wednesday – Working some power cleans & chest to bar pull-ups in an EMOM.  Then some gymnastic work with some core conditioning.

Thursday – Some bent over row superset with some reverse snow angels to start.  After, a fun little chipper of running, single arm thrusters, and kbs!

Friday – TBD once 18.2 is announced.

Saturday – 18.2!!

Sunday Oly with Becca!  Come work on those lifts!

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 – 45 sec on/15 sec off

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