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Happy Easter!! We hope you’ve enjoyed celebrating and the GORGEOUS weather today!!  Hopefully that’s a peak of what’s in store for this month as March’s weather was less than stellar.  Just in time for warmer temps & spring/summer weather…new tank order forms are out!  We have 2 crop top or muscle tank options for the the ladies and a t-shirt/tank option for the fellas.  Sign up sheets are by Wodify & the RISE board, so get signed up ASAP!

Who’s ready for an awesome week ahead!?  We deloaded a bit last week, this week is back to training!  Here’s your look ahead…

Monday – Ready to test some 1 rep maxes??  It’s CrossFit Total day!  No metcon today.  Today, we test our 1RM Back Squat, Shoulder Press, and Deadlift.  Can’t wait to see all the gold stars!

Tuesday – Supersetting some kb Bulgarian split squats with some pull-up work.  Then, all the rowing and running conditioning!

Wednesday – We have some station work to start off today – biking, kbs + thrusters, a little running & some pull-ups.  After, all the core work.

Thursday – Push jerk work today, working through some percentages up to a heavy single.  Our metcon today is 12 mins of DU, dumbbell snatch, and t2b.  Fun times!

Friday – Time for a girl WOD!  Today is Christine – rowing, deadlifts and box jumps!  Some accessory work to follow.

Saturday – Partner WOD Saturday!!  Grab a friend and get ready to sweat!

Sunday Oly with Becca is back!  So be there or be sad 😉

RISE Look Ahead

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

Tuesday – Strength Day!!

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

Thursday – Aerobic Interval – 1:05 on/25 sec off

Friday – Glycolytic Interval – 30 sec on/15 sec off

Saturday – Strength Day!!

It’s a great week to have a great week….as always, we’ll see you at the top!

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