CrossFit Pineville – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) Sprint Conditioning 5 sets 200m Run 400m Easy Recovery Jog *Goal is to be at a 100% ME sprint on the last 200 and to get faster with each 200 ..read more

3 fun announcements for you today!!  Get your order in, mark your calendars, and get signed up ASAP!! First up… New t-shirts and tanks coming atcha!! We’re pumped for a little tye-dye action this summer.  We have men’s tanks and tees as well as women’s cropped tanks, tanks and flowy cropped tees.  Hopefully, something for everybody   Be sure to sign up for your preferred style and size on the box by the Wodify kiosk or send us a message with your order! Second… Mark your calendars for Saturday, July 25th.  Body Fat Test of NC will (finally, thanks Covid) be back ..read more

CrossFit Pineville – CrossFit View Public Whiteboard ..read more

CrossFit Pineville – CrossFit View Public Whiteboard Warm-up Accumulate 2 min static hang from the bar Then… 2 rounds Push-up Plank Shoulder Taps x 20 each arm Dead Bugs x 20 Cossack Squats x 20 Push-ups + Toe Taps x 10 Metcon Metcon (Time) Pick Your Poison Step 1: Choose 1 250/200 Cal Bike Or 5500/5000m Bike Or 5000m Run Step 2: Choose 1 5 Burpees + 10 Air Squats Or 8 DB Hang Clean & Jerk (50/35) Or 10 Strict HSPU On 3,2,1 go you will start your step 1 option, and then E3MOM you will perform 1 round of step 2 until distance is done ..read more

CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 2 sets of 30 sec of each movement *Station 1 – Banded Palloff Hold *Station 2 – Banded Lateral Walk *Station 3 – Kang Squats *Station 4 – Side Plank Hold *Station 5 – Cossack Squats Weightlifting Back Squat (5×2) E3MOM *If you have been squatting then perform all sets at 90+%. If not build through the sets to a heavy double. Metcon Metcon (Time) For time: 25 Pull-Ups 50 Wall Balls (20/14) 100 DU 50 Wall Balls 25 Pull-Ups *15 min time cap ..read more

CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 5 Thoracic Bridge Each Side then.. 3 sets 5-10 Beat Swings 20 Banded Good Morning then… 3 sets 20 sec Push-up Plank Shoulder Taps 20 sec Squat Jumps Metcon Metcon (6 Rounds for reps) 30 min ALT EMOM (6 sets): Minute 1 – 16 Alt Reverse Lunges with Dumbbell Suitcase Carry Minute 2 – 20 SA DB Press (50/35) (10 Left + 10 Right) Minute 3 – 20 Box Jump-Overs (24/20) Minute 4 – 30 sec ME Kipping Pull-up (Rx+ Ring MU) Minute 5 – Rest ..read more

CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 3 min Bike with Nose Breathing Only then.. 3 rounds 15 Air Squat 10 Push-up 5 Pull-up or Ring Rows then.. With empty bar: 10 Strict Press + 10 Back Squats Rest 15 seconds 5 Muscle Snatch + 5 Overhead Squat Rest 15 seconds 5 Power Snatch + 5 Overhead Squat Rest 15 seconds 5 Squat Snatch + 5 Snatch Balances Weightlifting Shoulder Press (5,3,2,2,2,2) E2MOM *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3 Dumbbell Beas ..read more

CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 1000m Row then… 3 sets 5 DL (Building up in weight for metcon) 20-30 sec HS Hold Metcon Strict Diane (Time) 21-15-9 Deadlift (225/155) Strict HSPU *10 min cap Accessories Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Single Leg KB RDL x 30 sec each leg Station 2 – Band Pull-Aparts x 30 reps Station 3 – L-sit Hang x 30-60 sec accumulated ..read more

CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 3 sets 1:00 Bike :30 Dead Hang :30 Bottom Squat Hold with Arms OH Snatch Complex Warm-up Weightlifting Hang Snatch (Hang Snatch + OHS) *Every 90 sec for 10 sets *First set is the empty barbell. Increase through sets Metcon Metcon (Time) 5 RFT 6 OHS (135/95) 12 T2B 24 DU *The OHS weight should be challenging but you should be able to do all 6 unbroken. **15 min cap ..read more

CrossFit Pineville – CrossFit View Public Whiteboard ..read more