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We had an epic crew come out this morning for Memorial Day Murph!!!  You guys did an amazing job on a super tough WOD, we are so proud!  And of course, we’re extremely thankful for all those who gave the ultimate sacrifice so we can continue to WOD in freedom!  Thank you Michael Murphy and others…all gave some, some gave all!

If you completed Murph today, it’s definitely ok to take a rest day tomorrow (perhaps encouraged, especially if you completed it solo!)!  We are not all Rich Fronings.  Programming is a little lighter tomorrow anyways.

This Thursday, June 2nd, coach Michelle will be taking a CFP goody basket to the Pineville Fire Department in honor of fallen fire fighter Richard Sheltra’s 21st birthday.  We will fill the basket with waters, FitAids, bars and are taking $3-5 donations to cover the cost.  Thanks in advance!!!

Let’s make it a great week at CFP!

Tuesday – Some strict press today, from the split jerk position.  This will not be maximal, just focus on your split positioning and overhead!  We’ll follow up with some gymnastic/handstand work and a strict handstand push-up EMOM.

Wednesday – Our weightlifting today is finding a heavy squat clean + front squat!  Your metcon today is for time – lace up those tenny-bops for 4 rounds of a 200m run, 15 pull-ups & 9 headcutters.

Thursday – Some conditioning intervals starting with DU, then using a barbell for some thruster intervals.  After the conditioning, you’ll finish off with a 10 min sumo DL EMOM.

Friday – Working some power clean speed and technique today!  Should feel light, focus on hitting those positions.  Your metcon will begin with a rowing buy in, then 21-15-9 of KBS & burpees to a plate.  Fun stuff!

Saturday – Grab a partner for Hero WOD “The Seven”!  There’s a little bit of everything in this WOD 🙂

Sunday Oly – All the clean & jerk work!!

Who’s excited for all the fun ahead!?  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!

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