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pbjlegs

Yesterday was such an awesomely hot day out at Team SuperFit Charlotte!!  Thanks so much to all that came our to support our teams, the Pineville Lumberjocks & Peanut Butter Jelly Legs!  Big congrats to Peanut Butter Jelly Legs on taking 1st place in the Scaled Division!!!  Looks like it’s Rx next year 😉

It’s been s brutally hot summer so far & this week will be no exception! Stay hydrated, listen to your body & scale as needed.  Don’t forget to find your 1RM Back Squat ASAP as we begin our Wendler Open Gym cycle this week!  Tracking sheets & more info are by the whiteboards on the turf.  Here’s what lies ahead…

Monday – We start the week off by working on some T2B progressions – a little ground work, a little bar work & then a 5 min EMOM.  Your meton today is 3 rounds of running, deadlift and box jumps!  Never miss a Monday!

Tuesday – Today we’ll metcon first, 5 rounds of 3 strict HSPU, 6 T2B, 9 Medball Cleans & 12 KB snatch.  Afterwards we get to front squat!!  A 10 min EMOM of 2 reps will finish you off.

Wednesday – Athletes pick of the rower, ski erg or bike…you’ve got some calories to burn!  Then some gymnastic accessory work of parallette L-sit holds, handstand holds & false grip holds on the rings.

Thursday – Fun little weightlifting complex of 2 power cleans + a split jerk.  You’ll perform that every 2 minutes for 7 sets.  Leave a little something in the tank for Half Cindy!

Friday – Back Squat day for 3 sets of heavy doubles!  Then a little DU, slamball, burpee action.

Saturday – Grab a partner for some rowing, box jumps & wallballs!  What could be more fun!?

Sunday Oly – Hang cleans, clean pulls and front squats should make for an awesome Oly session!!

Alright kids, count your blessings, get rid of your excuses & put in the work this week!  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!

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