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Week 4!!!  Who’s leg’s are sore!?  Shooooweee mine are!  But 20.4 is in the books…on to 20.5!  Speaking of 20.5, this Friday is Friday Night Lights!!!  We’ll run 20.5 all day in Friday classes, but the real fun begins at 6pm!  Your coaches will kick off the first heat, and then we’ll run heats as late as we need!  We’ll provide some pizza and beer from Middle James, feel free to bring your own drink and a dish or dessert to share!  Cheers to finishing out the 2020 CrossFit Games Open!!

And since we’re talking about celebrating, mark your calendars for Saturday, December 7th!  More details are coming this week, but CFP/RISE will be partnering with Faith Rx’d & Operation Christmas Child as we celebrate the holidays this year!  We’re excited to give back and of course, celebrate with our favorite gym family <3

Everyone seems to be loving Endurance WOD Sundays, so we’re happy to bring you more!  Becca will still coach 2 Oly classes a month and the other Sundays will be Endurance classes.  Same time, 12 noon.  This month Endurance Sundays will be 11/3 and 11/17, Oly will be held 11/10 and 11/24.

Here’s your look ahead…

Monday – Row, snatch, bike, snatch, repeat!

Tuesday – A little cluster + thruster complex to start us off.  Then, a sprint chipper of thrusters and doubles for time!

Wednesday – Bench press day!  Working doubles up through your percentages.  After, 3 rounds of dumbbell shoulder to overhead, t2b, and strict handstand push-ups.

Thursday – Cardio interval work today…hopefully nothing gets too sore before 20.5 😉

Friday – 20.5!!  Friday Night Lights at 6pm!

Saturday – Back to our regularly scheduled partner WODs!  Can I get an AMEN!?

Sunday – Open gym at 11 & Oly with Becca at 12!

RISE Look Ahead

Monday – Strength day + 20.4!!

Tuesday – EMOM fun!

Wednesday – Spartanish Training – 40 sec on/20 sec off

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

Friday – Strength day!!

Saturday – Tabata!  20 sec on/10 sec off

There are 8 weekends left in the year!  Decide now how you plan to close it out and how you can get closer to your goals!  As always, 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!




10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190