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ugly-sweater

Have you RSVP’d to our CFP/RISE Christmas party yet??  It’s NEXT Saturday & we are super excited to celebrate with all you wonderful people!!!  We will be ordering Salsarita’s for dinner, so if you plan on eating, be sure to RSVP!  We’ve also deemed it an ugly sweater party, so wear your ugliest if you dare!  AND, bring a $10 gift if you want to participate in our white elephant gift exchange!

SuperFit is also this coming Saturday & CFP has 5 teams competing!!  Head on out to CrossFit Steele Creek to cheer everyone on after your Saturday morning WOD!

Don’t forget, our Shop Small Saturday deal for CFP & RISE is still available until the 15th of this month!  It’s not too late & you haven’t missed out, so don’t delay!  Make the commitment NOW to make your fitness, healthy & wellness a priority in the coming year!  You will not regret it!!

Here’s your look ahead…

Monday – Back squat day!! Working through some percentages & then finishing off with a set of 10!  Your WOD today is 3 rounds or running, burpee box jump overs & chest to bar pull-ups (rx+ bar muscle ups).

Tuesday – We start off with a fun clean + hang clean complex today!  After, some rowing, running & DU mixed in with some shoulder to overhead.  Fun times for sure!

Wednesday – Getting upside down today & working on our handstand progressions.  Then, a long chipper to finish you off!

Thursday – Today we have some work rest ratios – 2 mins on, 2 mins off for a few rounds of shoulder to overhead, front squats & bar facing burpees, oh my!!

Friday – 6 sets of some hang power clean work for our weightlifting today.  Then, another chipper today of running, burpee box jumps, pull-ups (rx+ c2b) & wallballs.

Saturday – Deadlifts, toes to bar & sandbag runs will make a fun partner WOD for sure!!

RISE Look Ahead

Alright RISErs….some benchmark testing starts this week!  If you’ve ever wanted to test your fitness & see if you’re really getting better, benchmark workouts are the way to go!  We encourage you all to participate in the coming benchmark workouts this month, log your results in Wodify, and retest those results in a few months.  You’ll see all that hardwork & dedication paying off with a big fat gold star on Wodify!!

Monday – Anaerobic interval – 20 sec on/20 sec off!

Tuesday – Glycolytic interval – 40 sec on/20 sec off!

Wednesday – Aerobic interval – 1:20 on/30 sec off!

Thursday – Anaerobic interval – 30 sec on/20 sec off!

Friday – Strength Day! And 1st Benchmark – Karen!!

Saturday – Glycolytic interval – 45 sec on/15 sec off!

As always, we’re excited 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

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

(704) 889-0190
crossfitpineville@gmail.com