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Welcome to the last week of programming for 2015.  It has been an awesome year, full of hard work and PR’s.  We can’t wait to see what 2016 has in store for all of you!!!  Here is a look at what you can expect this week…

Monday – better start working on that front rack mobility now because we kick off the week with front squats.  The weightlifting for today is 5 sets of 3, working up to a heavy 3 of front squat and then 5 sets of 5 (each arm) kb strict press.  Then we finish off the day with a 10 min AMRAP of 5 Hang Power Snatches and 10 KB Goblet step ups.

Tuesday – Prepare to get your Metcon, or three, on today!  That’s right 3 metcons for the price of one.  We start with an 8 min AMRAP of 250m row, 10 burpees and 20 wallballs.  You will rest 3 min between each AMRAP.  The second is an 8 min AMRAP of 250m ski erg, 10 burpees and 20 Russian twists.  Then the last in an 8 min AMRAP of 25 cal bike, 10 burpees, and 20 medball cleans.  Get ready to do some work!

Wednesday – We have some gymnastics to kick us off.  5 sets of Inverted ring rows superset with 30 sec weighted push up plank.  Then we wrap things up with the metcon.  You start with a 30 pull-up buy in, then 21-15-9 of deadlifts and lateral bar hops, then a 400m shuttle sprint buy-out.

Thursday – come get a work out in with us New Year’s Eve!  We will start out with weightlifting of a 10 min EMOM of back squats.  We will work up to a heavy single (no more than 80% of your 1RM though) and we will be do one rep every min for 10 min!  Then our wod is 6 round NFT of 5 wall walks, 20 abmat sit ups, and 30 doubles.

Friday – Happy New Year!!!  Kick off 2016 right by getting your partner wod on!  We have a 21-15-9-6-3-6-9-15-21 (yep you read that right…all the reps!) of hang power clean and jerk.  You will do a 200m run between each round!

Saturday – Grab a friend and get in the box!  Today our partner wod is a fun little chipper!  We start with a 100 cal row buy-in, then a chipper of 50 doubles, 40 push-ups, 30 deadlifts, 20 front squats and 100m run, oh and of course a 50 cal row buy-out.  Sounds like a good time for all!!!

We hope you enjoyed your Christmas and look forward to seeing you this week to celebrate the New Year!  As always, 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