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Hoodie weather is coming!!  It looks like it might finally start to feel a little more fallish in these parts, so it’s time to order some new hoodies!  How awesome are these new logos!?  We have sign up sheets in front of Wodify and on the RISE cubbies, so sign up ASAP!  We’ll place the order at the end of the month!

And did you hear!?  Spirit week is coming!!  Get your workout gear and costumes ready for next week!  There could be some prizes involved 😉

We have a couple more weeks of our front squat/overhead programming, so hang in there!  We’re excited to see all those gold stars & PRs!!  As always, we’re excited for an awesome week!  Here’s your look ahead…

Monday – Front squat day!  Working through some percentages today up to some heavy singles at 90+%.  Then, 3 rounds of front squats, chest to bar (rx+ bar muscle ups) and bar facing burpees.  Oh my!

Tuesday – We’ll start with a fun snatch complex today.  For our metcon, we’ve got 3 rounds of running, hspu & pull-ups.

Wednesday – Some jerk balance accessory work & split jerks.  Then some descending reps of rowing, wallballs and deadlifts!

Thursday – Some paused front squats & regular front squats today, followed by box jumps, pull-ups & snatches in the metcon.

Friday – Gymnasty day!  Some different accessory work in a little EMOM.  Afterwards, DU, t2b & push presses!

Saturday – A fun Saturday partner WOD of running, wallballs & box jumps awaits!  Grab a partner & get to the gym!

Sunday Oly with Becca!  Sundays are for lifting 😉

RISE Look Ahead

This is our final week of Swole Joel programming!  We’re excited for Coach Sarah to take on this task as Joel moves on to this next chapter!

Monday – Aerobic – 3 mins on/1 min off

Tuesday – STRENGTH DAY!

Wednesday – Glycolytic – 20 sec on/10 sec off

Thursday – Anaerobic – 20 sec on/20 sec off

Friday – STRENGTH DAY!

Saturday – Glycolytic – 45 sec on/15 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!

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