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Happy Sunday athletes!  Remember this above when you’re feeling like you want to quit, thinking of turning that alarm off, thinking of skipping you workout (again).  The grind isn’t easy, but all you have is the present!  So focus on that!  Do what you can, with what you have, where you are.  One day at a time!

Remember, lots of exciting stuff going on…our Clean & Jerk Clinic with James Tatum is THIS coming Saturday (the 17th) from 10:30-1:30.  We still have spots available if you’re trying to get in 🙂 Then, please join us Saturday afternoon/evening around 4pm at The Pump House as we celebrate 4 years of community and remember our girl Amanda, taken almost 1 year ago from us.  Amanda always loved a good party, a fun get together…so let’s get together, raise a toast to her and our awesome CFP family!!

Should be a great week ahead!  A lot of working up to “heavy” reps this week, always fun to see where you are in your training.  Let’s make it a great one!  Here’s your look ahead…

Monday – Finding a heavy 1 rep thruster today!  Then, a couplet of squat clean & jerks + box jumps.  Those legs are going to feel it for sure!

Tuesday – Working some muscle up progressions and spending time on the rings or the bar.  Afterwards, a fun descending ladder of c2b (rx+ ring MU) and hang power snatch!

Wednesday – Working up to a heavy 3 rep deadlift today!  Afterwards, a 15-12-9 triplet of deadlifts, pull-ups and hr push-ups (rx+ strict hspu)!

Thursday – Today we’ll find a heavy 1 rep clean!  For your metcon, we have some work rest ratios of wallballs, dDU, db snatch and chin-ups.  Hooray for rest!

Friday – Bring your lungs for a marathon metcon today 😉 a little running, a few barbell movements, some burpees…good times!

Saturday – A fun Cindy variation!  Grab your partner & get to the box!

Sunday Oly with Becca – we’ll see you there!!


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!




10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190