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costumewod

So much fun yesterday at our annual costume WOD!!  Sadly we’re missing a few in this picture, but it was a great day!  Congrats to the 3 blind mice – Macaira, Rachel & Cara!!!  You each win a tub of protein!!

Can you believe it’s almost November!?  The Holiday season is fast approaching.  Make sure you’re staying in the gym to avoid that Holiday weight gain.  What would it mean for you to head into the new year already working toward your goals or to even have achieved them?  Maintaining, losing a few lbs, hitting a new PR.  Talk to your coaches ASAP about achieving those goals!

Let’s make it a great week!!  Here’s your look ahead…

Monday – Today we will work on our strict shoulder press.  Keep your barbell out for the WOD, you have 7 rounds of power cleans, push press & pushups today.

Tuesday – You have 10 minutes to work up to a heavy front squat, then you’re doing 5 sets of 3 paused squats.  Afterwards, you’ll complete of alternating EMOM of ring dips, t2b & kettlebell swings.

Wednesday – 3 metcons today…each one is 6 minutes long!  Power snatch & wallballs, then KB snatch and box overs, and finally rowing and burpees.  Get ready to work!

Thursday – Some accessory work today of KB strict press and suitcase carries.  Then you have 2 different 4 min AMRAPs…strict pullups and push press, then kettlebell swings and pushups.

Friday – Working our 3 position snatch today!  For your metcon, 8 is the magic number.  8 min AMRAP of 8 deadlifts and 8 burpee pullups.

Saturday – Join us from 9-11am for the 2016 CrossFit Liftoff!!!

Sunday Oly – Power cleans, push jerks and overhead squats today!

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