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changetakestime

We’re closing out week 3 of our Fall 4 Fitness Nutrition Challenge!  With nutrition & fitness, much like anything worthwhile in this life, it’s a process & change takes time.  Nothing is overnight!  You didn’t put on weight overnight, you won’t lose it overnight.  You didn’t become deconditioned over night, you won’t become a top athlete overnight.

This is a lifestyle, so be consistent & take it one day at a time!  After all, that’s all we really have…today, the present.  Keep doing what you’re doing athletes, the best is yet to come!!

Here’s what’s in store this week…

Monday – We begin the week with a little push/pull action of floor press super set with max strict pull-ups.  Then after, we finish off with some puhs-ups, running & KBS!

Tuesday – Back squat day!  Working up to a heavy 3 rep today.  Your metcon is 8 minutes of a 1k row buy in, then ME wallballs!!  Yikes!

Wednesday – Every 2 minutes you’ll alternate between deadlifts, ring rows & , DU practice for 3 rounds of each.  You’ll round out the day with 10 mins of box jumps, kb snatch & good ol’ burpees!

Thursday – Working on snatch today…working up to a heavy 2 rep.  Afterwards, a 20 min alternating EMOM of a 30 sec row for calories & 3 power snatch at 80% of today’s 2 rep.

Friday – Front rack lunges today, get ready to work those glutes!  😉  Then you have 4 rounds for time of t2b, slamballs & wallballs.

Saturday – Partner WOD coming atcha!  Rowing, burpee box jumps & shoulder to overhead should be fun!!

Sunday Oly – Some snatch work , split jerk or push jerk followed by snatch pulls.  Don’t forget to join us for 30 mins of Gymnasty work with Coach Anna, right after Oly class!

Here’s to consistency & lasting changes, athletes!  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