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WELCOME to CrossFit Pineville & RISE Charlotte!!  We are SO happy you found us!

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Blog

  • Tuesday

    CrossFit Pineville – CrossFit Warm-up 15 mins Weightlifting 25 mins Clean Complex Power Clean + Hang Clean E2MOM for 10 sets *Sets 1-3 – 55-60% *Sets 4-6 – 60-65% *Sets 7-8 – 65-70% *Sets 9-10 – 70-75% Power Clean (Power Clean + Hang Clean) Metcon Metcon (Time) 400m Run 8 Ground to Overhead (135/95) 300m […]

  • Menu Monday – Roasted Brussels & Butternut Squash with Bacon

    Need a Thanksgiving side dish sure to please the masses?  Well this easy recipe from SkinnyTaste should do just the trick!  I ever so slightly adapted her original recipe, switching out soy sauce for coconut aminos to make it more paleo friendly.  But seriously, what’s not to love about a maple glaze + butternut squash, […]

  • Monday

    CrossFit Pineville – CrossFit Always be thankful. We may never having everything, but at least we have something. Warm-up 12 mins Weightlifting 20 mins Back Squat E2MOM *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% […]

  • A Look Ahead : Programming Week of 11/20

    Happy Week of Thanksgiving!!!  We hope you get to enjoy a little vacation time, some family, friends, & of course, really good food!!  We will have abridged hours as follows, but there are plenty of times to still get those turkey buns into the gym! Wed, Nov. 22nd – Normal hours except NO 7pm CF […]

  • Sunday Oly

    CrossFit Pineville – CrossFit Weightlifting Pause Snatch (5 sets @70%) *Pause below Knee Snatch + Pause Above Knee Snatch *3 sec Pause each time *Build up if feeling good Clean and Jerk (4-5 sets at 75-80% (Clean double + jerk)) *Clean double w/ 10 sec rest between reps then jerk *Work up if feeling good […]