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What a great day!!!  It may have been different than years past.  Outdoors, no Murph.  But we were TOGETHER!!  And for that, we are so thankful!  More to come guys.  This morning we gave it our all in honor and memory of those who actually gave all.  Blood, sweat, and tears and still nothing compared to those who made the ultimate sacrifice.  This will be a Memorial Day we will not soon forget!

Here’s your look ahead…

Monday – Memorial Day Maupin – In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004.

Tuesday – If you’ve got rings, another hero WOD is in store today.  Hero WOD Nate, 20 minutes of muscle ups, handstand push-ups, and kbs.

At Home WOD – We metcon first, followed by some core accessory work.  15 mins of weighted lunges, db stepups, and handstand walks (or wall walks).

Wednesday – Back squat day!  After, some intervals of bike cals, front squats, and deadlifts, oh my!

At Home WOD – Tempo goblet squats, feel the burn!  After, 3 3-min AMRAPs with some built in rest, so push it during the work intervals!  Finally, a little bent over row and single leg glute bridges to finish you off 😉

Thursday – A 30 minute AMRAP of rowing, double unders, suitcase carries, db/kb thrusters, and strict knees to elbow.  Steady as she goes!

At Home WOD – Every 5 minutes for 6 rounds – running, hspu, and wallballs.  The faster you go the more rest you get!

Friday – Floor press + strict pull-up work to start us off.  Then, a little chipper of doubles, push presses and push-ups.

At Home WOD – RISE up!  4 stations, 5 rounds.  1:05 on/25 sec off

Saturday – Another socially distanced outdoor WOD!!  Woohoo…we’re so glad to WOD with y’all again!

Sunday Endurance – Running for some different distances today with some rest built in!

We’re thankful for each and every one of you, the freedoms that we have in this great country, and as always, we can’t wait to see you at the box!

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