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Perspective sure is everything.

Happy Sunday athletes…hope you all had a great weekend!!  The parking lot has definitely been FULL this week with the opening of Middle James!  We are taking note and hopeful that the weeknights will even out a bit here soon.  Thursday and Friday nights may tend to be a little busy, so we will definitely take note of our programming and running may be done earlier in the week or on Saturdays.

The parking lot directly behind us is empty as that motorsports business closed, so that’s always an option for parking!  Change is hard.  But also, let’s remember we’re able bodied (thank goodness), we can walk (and work on our NEAT – non exercise activity thermogenesis), and we like good food and beer and fun neighbors!

Speaking of Middle James, our second Yoga + Brews is Sept. 6th at 6pm!  The more the merrier, so join us for a little yoga and a post yoga brew!  And speaking of brews…it’s not too late to sign up for Beers & Burpees!!!  We’re helping raise money to grant wishes for some awesome local kiddos.  Read more here if you’d like, grab a partner & get signed up!

Here’s your look ahead…

Monday – Deadlift day!  Working through some percentages today.  Then, grab a dumbbell!  A chipper of doubles, single dumbbell deadlifts, dumbbell overhead lunges, and dumbbell stepovers awaits!

Tuesday – Going overhead with push press, push jerk and split jerks.  Afterwards, 3 sets of burpees and dumbbell hang cleans!

Wednesday – We metcon first today.  6 sets of running, strict pull-ups, toes to bar, and push-ups.  Once you’re finished and recovered, some accessory shoulder and core work.

Thursday – Squats, squats, squats, squats!  Back squats first!  Then, a triplet of wallballs, kettlebell swings and box jumps.

Friday – Push press up first.  After, some intervals of rowing, c2b, and strict hspu.

Saturday – A Saturday waterfall partner WOD!  Grab a friend and come workout!

Sunday – We will have open gym only from 11am-12pm due to the holiday weekend!

RISE Look Ahead

Monday – Anaerobic Interval – 30 sec on/15 sec off

Tuesday – Aerobic Interval – 1:20 on/30 sec off

Wednesday – Strength day!!  Shoulders & core!

Thursday – Glycolytic Interval – 40 sec on/20 sec off

Friday – Tabata day!  20 sec on/10 sec off

Saturday – Glycolytic Interval – 1:05 on/25 off

Ever wondered about the different intervals and what they mean?  Read up here!

Ready to make it a great one!  As always, we’ll 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