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Oh work, always getting in the way of stuff! 😉 I guess that pay check is nice though, right!?  Remember to continue making your health & wellness a priority now!  It will pay off and your future self will thank you.

We hope you all enjoyed spirit week!  Our Halloween WOD was super fun!  On to the week ahead, week 3 of our training cycle…

Monday – We start with some push/pull work – sets of 10 on the pushups, sets of 5 for pullups, adding weight if you can! We finish with a 12 min AMRAP of some KB walking lunges, slamballs & Russian twists.  Happy Monday!

Tuesday – Our weightlifting is shoulder press.  We’re performing 5×5 with all working sets between 70-82.5% (precisely!).  Your WOD is all body weight with, you guessed it, some pushing & pulling thrown in!  There’s a 20 min time cap.

Wednesday – Grab a barbell for 3 position power cleans!  We’re working up to a heavy set, then finishing with 3 3-min AMRAPs.  Each starts with a 200m run & finishes with max front squats, DU & box jumps!  Good stuff!

Thursday – Some gymnastic work awaits – toes to bar progressions, different stations with different skill work.  Your WOD is stations as well – rowing, TGU, & crawling!  You’ll work a total of 12 minutes with some rest built in!

Friday – Back Squat day!  A 5×5 with all working sets between 70-80%.  Your metcon includes deadlifts, reverse lunges, & DUs.  Get those legs ready!

Saturday – A fun partner WOD is in store!  Grab a friend & get ready for DUs, lateral bar over burpees, clusters & running….could get spicy ASAP!  🙂

Let’s make it a great week!  We can’t wait to 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