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This morning we sorted shirts & tomorrow I will be shipping #AKSmemorialWOD shirts as far Hawaii!!!  Our girl’s reach is far and wide and with heavy, but hopeful hearts we are looking forward Saturday.  We will be making a 2nd round of shirt orders for anyone that did not get in on the first order.  Orders can be made on the Eventbrite page.

A new week is beginning, let’s make the most of it!  Here’s what in store for this week…

Monday – We start with a fun clean & jerk EMOM – 1 per minute.  You can increase your weight throughout or you can work at a certain weight and hit some solid reps.  Your metcon involves a little running, strict chin-ups and a KB front rack carry.

Tuesday – We’ll metcon first today – you have several rounds of 7s – 7 thrusters, 7 T2B & box jumps!  Oh joy!  Then a little snatch grip deadlift afterwards.

Wednesday – Rowing intervals make for a good time 😉 Afterwards, a 10 min EMOM of push press – 2 reps each minute, climbing weight or same weight across!

Thursday – It’s a double metcon kind of day!  First up, a DU/HSPU couplet.  After some rest, then a 20 min AMRAP with an ascending rep scheme of power cleans and C2B pull-ups!

Friday –  A little bro sesh today with back squat and bench press – 3×10 each!  A short metcon today, 6 mins of T2B & air squats.

Saturday – Join us for our FLYHIGH22 Partner WOD as we remember our dear friend Amanda from 9-2!!!

Sunday Oly – 3 point cleans + 1 jerk, halting clean pulls & front squats should be fun!



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