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Blog

  • Friday

    CrossFit Pineville – CrossFit Warm-up 15 mins Gymnastics 15 mins Gymnastics Conditioning 9 min ALT EMOM Min 1: 30 sec single arm push-up plank. (Each Arm) Min 2: V-ups x15 Min 3: Seated Pike Doulbe leg lifts x15 Metcon Metcon (Time) 3 Rounds 60 DU 15 T2B 10 Push Press (Rx+135/95)(95/65)

  • Thursday

    CrossFit Pineville – CrossFit Warm-up 10 mins Weightlifting 30 mins Take 15 mins to build to a heavy 1 rep Pause Front Squat with a 3 second tempo decent Then, immediately into Front Squat E3MOM for 5 sets 3 reps @ 95% of today’s heavy rep Paused Front Squat (Find 1 rep with 3 sec […]

  • October 2017 Athlete of the Month – George Wright!

    Meet our October 2017 Athlete of the Month, George!! George joined our awesome community about 4 months ago and we are so glad he did!  George comes into RISE every day with a smile on his face (even when there’s burpees!) ready to work!  He’s been on a weight loss and overall health journey for […]

  • Wednesday

    CrossFit Pineville – CrossFit Warm-up 10 mins Weightlifting 25 mins Jerk Balance 3×3 *Start light and work on footwork Split Jerk E2MOM for 8 sets 1x at 90% of 1RM *Pause 1-2 sec in catch Jerk Balance (3, 3, 3) Split Jerk (8×1 @ 90% of 1RM) Metcon Metcon (Time) 40/30 Cal Row 30 Wallballs […]

  • Tuesday

    CrossFit Pineville – CrossFit Warm-up 15 mins Weightlifting 20 mins Snatch Complex E3MOM for 6 sets 1 Halting Snatch DL + 1 Hang Snatch + 1 Snatch *Pause 2 sec at knee for the DL *Drop and reset after the hang snatch Hang Snatch (6×1) Metcon Metcon (Time) 3 Rounds 200m Run 8 HSPU (Rx+ […]