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chuck-norris-5-min-20-min-amrap

Well…he probably did!  We hope everyone is not too sore from 16.2.  Oh Dave, how do you come up with such torture every week???  As we await 16.3, let’s look at what we have going on in the box this week…

Monday – Our weightlifting kicks off with overhead squats and bent over row.  For the OHS, we will be working up to a heavy 3 (feel free to sub front squats if stability in OHS just ain’t your thing!) and for the BOH, we will be doing 5 sets of 3 working up in weight for each set.  Then grab a slamball and get ready to AMRAP.  A 10 min AMRAP of slamballs, plate pinch carry and Russian twists should be fun!

Tuesday – Deadlift day!  We will be working up to a heavy 5 reps in weightlifting today.  Remember this is a heavy 5, not a  rep max.  That means your form should be sound with each rep…no back rounding!!!  Then our metcon is 5 rounds for time of power cleans, box jumps and T2B…we have a 15 min time cap so choose your modifications and weights wisely!  Oh but that’s not all…how about 2 min max effort double unders to finish out the day???  Should be a blast!

Wednesday – we are working on our gymnastics skills this lovely hump day!  We will begin with kipping pull up progressions and then we will have a 5 min EMOM of 30 sec maxt effort pull ups.  Bring out your running shoes today…our metcon is 4 x 100 m sprints EMOM and then 4 x 200 m sprints every 75 seconds!

Thursday – Open workout 16.3 will be announced this evening!  What will we see this week???  Today kick things off with some push jerk or split jerk (depending on your comfort in the split!).  We will be taking 15 min to work up to a heavy 2 reps.  Then we will be doing 3 sets of 5 back squat, adding 5 pounds to our weight from last week.  We finish off the day with a 6 min AMRAP of 10 burpees and 10 hang power snatch.

Friday – This will be announced Thursday evening based off what 16.3 will be!  Stay tuned!!!

Saturday – 16.3!  Come get your open on or just come cheer or judge your fellow athletes!!!

It looks like we have lots of fun in store for us this week!  We hope to see you all there!!!

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