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Welcome to week 1 of the Open!!!  We can’t believe it’s here, but we’re super excited!!  This week is your last chance to sign up & join our #CFPOpenChallenge17!!  The workouts will be released every Thursday night for the next 5 weeks.  We will complete the WODs on Saturdays during 830 & 930 classes (except for the last week, March 24th, where we’ll celebrate Friday Night Lights style!).  You have until Mondays to input your score to be verified (don’t forget!!).

Since we don’t know what non-sense craziness movements Dave Castro will throw at us each week, we will not be planning the Friday workouts until Thursday night once the WOD is released.  So we can’t give you much of a look ahead as far as the weekend goes for the next several weeks, but Monday through Thursday, we’ve still got you covered!

Don’t forget to sign up to be a judge/volunteer for Battle of the Ages 2!!  Alright, let’s make it a great week!  Here’s your look ahead…

Monday – Front Squat day!  Heavy weight today, but not a tone of reps, 3 doubles and 7 singles working up in weight.  Then, lace up the running shoes, 6 rounds of a 400m run & 10 burpee box jump overs.  Each round is for time, so aim for consistency here!

Tuesday – All the metcons today, first 3 rounds of hand release push-ups (rx+ hspu), DU & c2b (rx+ bar MU).  There’s a 6 minute cap here so scale accordingly!  After some rest, you have 3 rounds of running, wallballs and t2b.  No time cap to save you here 😉  We’ll cash out with a 1000m row at 80-85% effort.

Wednesday – Today’s metcon will be a surprise…let me ask you though, how do you feel about burpees?  Post metcon, you’ve got some deadlifting to do!

Thursday – Working on some power snatch barbell cycling today.  Then we have some intervals of DU and rowing for calories.  Good stuff!

Friday – TBD once 17.1 is announced on Thursday night!

Saturday – 17.1!!!

Sunday Oly with Becca – come get your lift on!

New week, new goals…3…2…1…GO!!

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!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com