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Ahhh…quarantine WODs wouldn’t be so bad in this location, huh?  If only…

Your garage or driveway or balcony may not be as picturesque as the Tulum Jungle Gym, but y’all are still getting the job done!!  We’re ready to start another week!  Sadly, there’s no real announcements right now as to when we can reopen.  It looks like gyms are phase 2 for NC to reopen, so we’re hopeful that will be mid to late May.  Stay tuned, keep the faith and keep putting in the work!

The Fuel Method’s Kickstart begins next Monday, May 4th!!  If you’re feeling like your quarantine eating is a little (or a lot) out of control or you need some guidance in the nutrition world…this is for you!!  Memorial Day is coming and we’re knocking on summer’s door!  Take these 6 weeks to learn how to fuel your body and achieve results that last a lifetime!

Here’s your look ahead…

Monday – Power cleans today!  Then, 5 rounds of running, ground to overhead, and pistols.

At Home WOD – A fun chipper to start!  Running, slam balls, goblet squats, toes to db/kb, and single arm man makers!  Then, some leg work – cossack squats and single leg RDLs.

Tuesday – Starting off with some accessory work – handstand holds, ring pull-ups and elbow planks.  Shoulder press is next, building up to a heavy 3 rep for the day.  And finally, 10 minutes of bar muscle ups, t2b, and push press.

At Home WOD – Starting off with some accessory work – handstand holds, bent over rows and elbow planks.  Handstand push-ups are next, 5 sets of max effort.  And finally, 10 minute of overhead lunges, db shoulder to overhead, and v-ups.

Wednesday – Tempo back squats!!  We’re going SLOW today….8 count descent!  After, wallballs and biking!  Simple, not easy 😉

At Home WOD – 2 metcons today.  From 0-12, hspu and devil’s presses.  From 15 on, wall balls and running.

Thursday – Barbell bridges and snow angels up first.  Then, 12 minutes of hang power cleans, shoulder to overhead and overhead lunges.

At Home WOD – RISE and GRIND!  40 sec on/20 sec off interval WOD!

Friday – Working for 30 minutes!  Running, power snatches, and bar(f) facing burpees 😉

At Home WOD – 4 rounds working against an 8 minute clock – running, db snatches and burpees over the dumbbell.

Saturday – 5 minute AMRAPs today!  Grab a dumbbell or kettlebell, a wall and an abmat if you have one!

Sunday Endurance – Grab a backpack and fill it with some weights, we’re going on a ruck run!

What’s your game plan for this week?  How many workouts will you complete?  Let’s make it a great week!

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