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Blog

  • Saturday

    CrossFit Pineville – CrossFit   View Public Whiteboard Warm-up 15 mins Metcon Metcon (3 Rounds for reps) Partner WOD 8 min AMRAP 8 DL (225/155) 8 Pull-ups (Rx+ C2B) Rest 4 min 8 min AMRAP 8 Burpee Box Jumps 8 Ring Dips Rest 4 min 8 min AMRAP 8 G2OH (135/95) 8 T2B *Partners ALT […]

  • Friday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Weightlifting 20 min Paused Back Squat (3×5) *3 second pause in bottom of squat72-75% of 1RM Back Squat if you made all reps from last week. Metcon Metcon (Time) 4 RFT 400m Run 20 Slamball Bear Hug Walking lunges (30/20)

  • Good Reads – CF Journal – When You Never Rx Anything

    I stumbled upon this amazing article from the CrossFit Journal the other day and figured it was well worth the share!!  It is so relatable because most of us are not elite level CrossFit athletes and we don’t get to press that Rx button every day, every workout, every time.  In fact, those athletes make […]

  • Thursday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Movement Prep Seated Box Jumps x5 E2MOM for 4 sets Followed by… Broad Jumps x5 E2MOM for 4 sets *Focus on explosiveness. Don’t attempt a max height on box jump. Metcon 3 sets Deadlift x 8-12 60-70% of 1RM Rest 1:00 ME Unbroken Wallballs Rest […]

  • Wednesday

    CrossFit Pineville – CrossFit View Public Whiteboard Warm-up 15 min Weightlifting Push Jerk (6×3) E2MOM for 6 sets *Sets 1-2 = @ 75% of 1-RM *Sets 3-4 = @ 80% of 1-RM *Sets 5-6 = @ 85% of 1-RM Metcon Metcon (4 Rounds for time) Every 5 min for 20 min 400m Run 15 Pull-ups […]