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It’s week 1 of training in our mesocycle – last week we tested our 1RM Clean/Power Clean, 1K Row time, and Grace time.  This week, we get down to the nitty gritty & start our training. Come prepared to class knowing your percentages & get excited for an awesome week!

Monday – It’s a longer weightlifting day, starting with some Clean Pulls at 60, 70, 80, 90 & 100% of your 1RM Clean, followed by some Push Press at 50, 60, 70 & 80% of your 1RM Push Press.  A short & sweet 5 min AMRAP will wrap up class – bring your jump rope!

Tuesday – Every body loves Front Squat Day!  We have an E2MOM for 6 sets of 6 reps at 70-75% of your 1RM.  Get ready to get your row on – 8 sets for distance with some rest intervals in between.

Wednesday – We start off with a little gymnastics work of an alternating EMOM with strict HSPU & strict C2B or chin over pull-ups.  We’ll end with a longer 20 min metcon of T2B, a waiter’s carry & box jumps.

Thursday – More cleaning fun today 🙂  Performance athletes will perform 3 point cleans starting at 50% of their 1RM Clean & working up to 75%.  Fitness has the option of 5×3 Power Cleans.  Your metcon will include some sets of power cleans at 60% of your 1RM & bar over burpees, every 2 mins.

Friday – Get ready for a full class!  We begin with some slow & controlled TGU, followed by a core circuit.  Hope you’re ready to run & knock out some pull-ups in the WOD.

Saturday – As always, a fun partner WOD awaits.  You’ll begin & end with a 100 cal row, with some box jumps, wallballs, muscle ups (or pull-ups), burpees & OH walking lunges in between!

Get ready for an exciting week, 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