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Happy Week of Thanksgiving!!!  We will have abridged hours this week to celebrate turkey day with our family and loved ones!  The schedule is as follows:

  • Wednesday – 6:30m RISE cancelled, 7pm CrossFit cancelled.
  • Thursday – CLOSED!  Happy Thanksgiving!!
  • Friday – No early AM classes or evening classes!  We will have 9am CrossFit, 10am RISE, 11am CrossFit and 12:15pm RISE.
  • Saturday – Normal hours resume, 8:30 and 9:30am CrossFit and RISE classes!

If you need a workout before all the yummy food on Thursday, find yourself a turkey trot to join, or make your own, do 100 burpees for time, make up a body weight tabata workout, or search this blog for “travel WODs”!  Otherwise, we say, take a rest day and enjoy all the foods we don’t get to eat everyday!!  After all, it’s just one day and what we do for one day doesn’t make or break us 😉

On this week of thanksgiving, we are especially thankful for each of you!!  You guys make our gym what it is.  We provide the location and the workout, but y’all are putting in the work day in and day out and you guys motivate us coaches to keep going!  We hope each of you enjoy the day with those your love!

Don’t forget about our Naughty or Nice WOD/OCC gift box drive/Holiday brunch on Saturday, Dec. 7th!!  The workout has been released, so check it out here and decide if you’re going to be a little Naughty or Nice this year!  Get all the details about the day here and don’t forget to RSVP to our private event page so we can have enough food to go around!

Here’s your look ahead…

Monday – Hope you don’t need your legs the rest of the week!  Working up to a 1RM front squat for today!  Then, 3 rounds of back squats and box step ups, oh my!

Tuesday – A little gymnastic work to start things off!  Some ring work, getting upside down, and L-sits.  After, a fun chipper of rowing, t2b, strict hspu, db thrusters, and strict chest to bar pull-ups (or rx+ bmu).

Wednesday – A fun middle of the week partner WOD to earn that turkey 😉  a little rowing buy in, followed by 10 rounds of push-ups, burpee box jump overs, wallballs, and medball cleans. (No 7pm CrossFit!)

Thursday – CLOSED!  Happy Thanksgiving!

Friday – (9am & 11am classes only!) An alternating EMOM today of deadlifts, some weighted lunges, banded pull aparts, parallette shoot throughs, and ring support holds!

Saturday – A partner spin on DT with a little rowing built in!  Grab a partner & come on out!

Sunday – Open gym at 11am and Endurance class at 12 noon!

RISE Look Ahead

Monday – Strength day!!

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

Wednesday – Burpee Wednesday!!  30 sec on/15 sec off (No 6:30pm RISE!)

Thursday – CLOSED!  Happy Thanksgiving!!

Friday – (10am and 12:15pm classes only!) Feel the burn!  45 sec on/15 sec off

Saturday – All of the things E2MOM!

Let’s close out November with a bang!  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!




400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190