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We may not have gotten all the snow, but the roads are predicted to be icey in the morning!  We will cancel all early AM classes tomorrow, Monday 12/10 and open our doors at 9AM.  As always, our top priority is the safety of all our coaches and athletes!  Stay tuned for details about Tuesday morning as well since a refreeze is a definite possibility.

If you a morning worker-outer & need a WOD to do at home, search travel WODs on the blog & you’ll have plenty to choose from!  Better yet, 100 burpees for time…3…2…1…GO!  😉

Body fat testing is this Saturday!!  Only a few time slots left, so get signed up here!  And don’t forget your check-ins this month to win a $100 giftcard to your favorite restaurant!  Here’s your look ahead…

Monday – Snatches from each position today, building in weight.  After, 2 rounds of rowing, kettlebell swings & strict hspu with a little rest built in!

Tuesday – Long metcon day!  Grab a rope for DU, strict pull-ups, dumbbell reverse lunges, and air squats.  Just keep moving!

Wednesday – Shouler press!  Then a little chipper of rowing, dumbbell push press, t2b, and burpees!

Thursday – First up, pause deadlifts mixed in with some L-sit work.  We’ll finish off with 3 rounds of doubles and power cleans!

Friday – Three 6 minute AMRAPS today with 4 minutes rest between.  Enjoy the rest and push it when it’s go time!

Saturday – A little partner chipper awaits of running, power snatches, overhead squats & bar facing burpees.  Grab a partner & get to the gym!

Sunday Oly with Becca!  Be there!

RISE Look Ahead

Monday – Boulder shoulders!  45 sec on/15 sec off

Tuesday – Strength day!!  More shoulders 😉

Wednesday – Legs & core!  1:30 on/30 sec off

Thursday – Spartanish Training! 40 sec on/20 sec off

Friday – Legs!  Strength day!!

Saturday – Aerobic Interval – 1:30 on/20 off

Just a couple weeks left in 2018!  Let’s make them the best they can be!  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!




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

(704) 889-0190