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Happy Sunday athletes!  Thanks to all that came out & participated in Beers & Burpees yesterday!!  It was an awesome, warm day & we’re always happy to support such a great event & charity with the amazing Charlotte CrossFit community!!  We’re already looking forward to next year!

Great work during deload week last week.  It’s always a good idea to take a break from the heavy percentages on the barbell here and there, although we were still working plenty hard last week!  This week, we’re back at it!  You have exactly 2 more weeks to collect BINGO’s!!  So get to it & as always, we’ll see you at the box!

Here’s your look ahead…

Monday – Paused front squats are up first this week!  We’re working up to a heavy single in 20 minutes.  Then, a couplet of heavy(ish) thrusters & strict pull-ups (or rx+ ring muscle ups)!

Tuesday – Power snatch, working doubles between 70-75% today!  Afterwards, 3 rounds of running, chest to bar, hspu & du!  25 min cap!

Wednesday – Back squat day!  Working through some percentages to some heavy singles between 90-95%.  We have 2 metcons to complete afterwards, first deadlifts & pullups, then wallballs & t2b.

Thursday – Starting with shoulder press today – working up to something heavy and retesting your 1RM.  A fun chipper awaits of rowing, Russian twists & running!

Friday – Warming up for front squats with some paused front squats!  Then sets of 6 front squats at 75% of your 1rm.  Another chipper today, this time rowing, kbs & goblet squats!

Saturday – This week’s partner WOD is in teams of 2 or 3!! Grab some friends & come ready to work!!

Sunday Oly with Becca – come work on those Olympic lifts with us!

RISE Look Ahead

Monday – Aerobic – 45 sec on/15 sec off


Wednesday – Glycolytic – 20 sec on/10 sec off

Thursday – Glycolytic – 20 sec on/10 sec off


Saturday – Aerobic – 1:30 on/20 sec off

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