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We hope you all had a wonderful Christmas, made wonderful new memories with family and friends, and ate allll the sugar cookies!!  It’s time to hop back on the train, eat your veggies again, and get back to those workouts!  Don’t wait until 2020 or next week!  Just get back to it ASAP!

Just a reminder about our Holiday hours this week…on NYE, Tuesday, we will close at noon.  All morning hours are normal (5:30am CF, 5:30/6:30am RISE, Open Gym, 9am CF, 10am RISE, 11am CF).  New Years Day, Wednesday, we will have Open Gym only from 10am – 12pm.  We resume normal hours Thursday, January 2nd at 5:30am!

Here’s your look ahead…

Monday – Back squat day!!  Starting the week off right 😉  Then, a simple (not easy) couplet…3 rounds of kb sdhp and burpees over the kb!

Tuesday – Happy NYE!  We close see at noon after the 11am CF class! Going overhead today, push jerk + split jerk.  After, we’re retesting our Nitro score from 10/15.

Wednesday – Happy New Year!!  Open Gym only from 10am – 12pm.

Thursday – A longer metcon today…a few rounds of rowing, DB snatch, wallballs, doubles, and push press!

Friday – Deadlift day!  Then, working against a 5 minute clock, 3 sets of biking cals and dumbbell burpee deadlifts!

Saturday – Partner WOD!  A short burpee buy-in, kbs, box jumps, rowing, and a running buy-out!

Sunday – Open gym at 11am, then weightlifting with Becca at noon!

RISE Look Ahead

Monday – Strength day!!  Shoulders and buns, baby!

Tuesday – Happy NYE!  530/630/10am classes only today!  Tabata interval!  20 sec on/10 sec off

Wednesday – Happy New Year!!  Open gym only from 10am – 12 pm!

Thursday – All the things!  40 sec on/20 sec off

Friday – E10MOM – 3 fun chippers!

Saturday – 30 min EMOM – Skiing, hollow holds, biking, air squats, burpees and built in rest (thank goodness!)!

Let’s get back to it this week!  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