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It’s here, it’s here…Battle of the Ages Week is here!!!  We are super pumped for an awesome event & hope you are as well!!  As a reminder, we will not have CrossFit or RISE classes this Saturday morning due to the event.  We have also cancelled Oly class for this Sunday, but will have Open Gym Sunday at normal time (1-2ish).

We shared lots of exciting things coming up this spring and early summer on the blog last week.  Be sure to check out all our upcoming events and mark your calendar ASAP!!

Here’s to an awesome week ahead…

Monday – Front squat day!  Working some triples today.  After, 7 rounds of rowing, db squats, t2b and burpees!  Never miss a Monday 😉

Tuesday – Working some gymnastics today, a little core, some bar muscle up work and hspu work.  Afterwords, grab a barbell for some a power clean and jerk E2MOM.  No metcon today, happy Tuesday!  Haha

Wednesday – Dumbbell snatches, overhead plate lunges and burpee box jump overs are the story for today!  First an EMOM, then for time!

Thursday – Paused back squat fun to begin!!  Then, 3 rounds of heavy deadlifts, goblet squats and running to finish you off!

Friday – Rowing & pull-ups paired with biking and hspu!  Afterwrads, some strict pull-up work coupled with some planking.

Saturday – No classes due to Battle of the Ages!!!  Come on out, we can’t wait to see you there!

Sunday – No Oly, just open gym at 1.

RISE Look Ahead

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

Tuesday – Strength Day!

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

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

Friday – Aerobic Interval – 3 mins on/1 min off

Saturday – No classes due to Battle of the Ages!!

As always, we’ll see you at the box!

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