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Blog

  • Tuesday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Weightlifting Back Squat (5,3,1,8,8,8) Every 2:30 *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 8 reps @ 75% *Set 5 – 8 reps @ 75% *Set 6 – 8 […]

  • Monday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Metcon Metcon (4 Rounds for time) Every 6 minutes, for 24 minutes (4 sets) of: 60 second Wall Sit (45/35 lb Plate on Lap) 15 Thrusters (95/65 lbs) 60 second Wall Sit (45/35 lb Plate on Lap) 20 Burpees

  • A Look Ahead : Programming Week of 08/12

    This is how we all might be walking after Monday’s WOD!!  Yikes!  Leg day can getcha 😉  Be sure to mark your calendars for Saturday, Nov. 2nd – Body Fat Test of NC will be back at CFP and RISE for body composition testing!  Their premier mobile hydrostatic body fat testing unit is the most […]

  • Sunday Weightlifting

    CrossFit Pineville – CrossFit View Public Whiteboard Weightlifting Snatch High Pull (Snatch High Pull + Slow Eccentric) @75-80% of max snatch Low Hang Snatch (3,3,2,2,2,1,1,1) Every 90 sec 2×3@70% 3×2@75% 3×1@80+% High Hang Power Clean + Jerk (High Hang Power Clean + Tall Jerk) 2 sets of 3x (1+1) Pause Below Knee Power Clean + […]

  • Saturday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 min AMRAP 800m Run + 100 DU Buy-in Then… AMRAP Cindy in remaining timeRest 5 min Then…. Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 1000m Row + 100 DU Buy-in Then… AMRAP 10 […]