CrossFit Pineville – CrossFit

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15 mins


25 mins

Front Squat + Split Jerk

8 sets

1-2 – 60-70% of 1RM C&J

3-4 – 70-75%

5-6 – 75-80%

7-8 – 80-85%

*Pause in the split jerk to check foot placement

Split Jerk (8 sets FS + SJ between 60-85%)


Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
*18 min cap

*65# RX female OHS weight

Menu Monday – Orange Sriracha Chicken

orange sriracha chicken

Need some Asian flare in your life!?  This recipe from PaleOMG does not disappoint!  With just enough tang & kick, you’ll love this dish over caulirice, white rice or just as your meat of choice for dinner.  Plus, if your kids don’t like spicy, they’ll surely love the coconut flaked chicken tenders!!  This meal is whole family approved 😉

Grab these ingredients & make this dish ASAP!  Enjoy!

Orange Sriracha Chicken


For the orange sriracha glaze
  • 2 c orange juice
  • ½ c coconut aminos
  • ¼ c sriracha
  • 1 heaping tbsp honey
  • ¼ tsp fish sauce
  • zest of ½ an orange (about ½ tbsp of zest)
For the chicken
  • 1 lb boneless, skinless chicken breast, thinly sliced
  • 1 egg, whisked
  • 1 c unsweetened shredded coconut
  • ½ c almond flour
  • pinch of salt


  • cauliflower rice or white rice
  • cilantro
  • sliced radishes


  1. Preheat oven to 400 degrees F. Line a baking sheet with foil and place a rack on to. Spray rack to grease and set aside.
  2. Place a large saute pan over medium heat and add all ingredients for the orange sriracha glaze. Whisk to combine.
  3. Bring to a low boil and let reduce for about 20-25 minutes. It will reduce by about 1/3 and should coat the back of a spoon, that’s how you know the sauce is ready. If still runny like water, let it cook longer. When the sauce is done cooking, remove from heat and set aside.
  4. Whisk an egg in a shallow bowl. In another shallow bowl, whisk together shredded coconut, almond flour and salt. Coat each piece of chicken in the egg then into the almond flour mixture then place on the greased baking sheet rack. Repeat until all chicken is coated and on the rack.
  5. Place chicken in the oven to bake for 15-18 minutes, then turn heat up to broiler and cook for 3-4 more minutes until crispy.
  6. Options for serving – build a chicken bowl as desired: cauliflower rice, chicken, glaze on top then garnish with cilantro and radishes; pour glaze over chicken and serve with preferred sides; use glaze as a dipping sauce for chicken and serve with any sides.


CrossFit Pineville – CrossFit

It’s not who you are that holds you back, it’s who you think you’re not.

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15 mins


30 mins

High-Hang Snatch

Build to a heavy 3-rep in 10 minutes

Drop back to 65% of today’s 3 rep then…

Hang Snatch

Build to a heavy 2 rep in 10 minutes

Drop back to 65% of todays 2 rep then…


Build to a heavy 1 rep in 10 minutes

*Focus on technique and positions today

*Today’s 1 rep doesn’t mean a 1RM PR day

High-Hang Snatch (Build to a heavy 3 rep in 10 mins)

Hang Snatch (Build to a heavy 2 rep in 10 mins)

Snatch (Build to a heavy 1 rep in 10 mins)


Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

30 DU

10 Strict HSPU

5 C2B (Rx+ 5 Bar MU)

A Look Ahead : Programming Week of 04/24

masters teens

Happy Sunday athletes!  We’ve had a fun weekend cheering on these two incredible athletes, Ann Marie & Isaiah, as they complete the regional qualifier workouts for masters and teens!  They are working to punch their ticket to the 2017 CrossFit Games & we’re SO proud of all their hard work!!!  3 workouts down, 1 more to go tomorrow!!

We’ve got a great week of workouts ahead!!  All those that participated in our Get Lean in 2017 Nutrition Challenge will be completing their post tests and we will announce a winner soon, so stay tuned!  Here’s what lies ahead for the week…

Monday – All the snatches today!  Working up to a heavy high-hang, hang & snatch from the floor.  Then you have a 7 minute of AMRAP DU, strict HSPU, and c2b or bar muscle ups!

Tuesday – 8 sets of front squat + split jerk working off your clean & jerk percentages.  Afterwards, we have the hero WOD Josh to complete – OHS & pull-ups, oh my!

Wednesday – Deadlift day!  8 sets of 2 reps, working up to 90%!  For your metcon today you have 4 rounds of rowing, box jumps, wallballs with a minute rest + running, DU, and weighted abmat sit-ups with a minute rest.  Use that minute rest and go hard while you’re working!

Thursday – Back Squat day!  Working up to a single at 90% and then a max effort set at 83%!  You have a quick sprint of power cleans + c2b (or ring muscle ups) and then an afterbash of an 800m run!

Friday – Gymnasty day…working on handstand progressions and alll the wall walks!  We’ll finish off with 3 sets of rowing, burpees over the erg & wallballs!

Saturday – As always, a fun partner WOD of all the things, including some dumbbell work! Fun fun!!

Sunday Oly – Come get your lift on with Becca!

Sunday Oly

CrossFit Pineville – CrossFit

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Pause Overhead Squat (3,2,2,1,1,1)

*3 sec pause in bottom.

*Build in weight as you go.

Low Hang Snatch (Snatch Pull + Low Hang Snatch)


*3 sec eccentric decent to low hang snatch.

3 Point Clean + 1 Jerk (Build to a heavy set)

Clean from Power, Hang and Floor + 1 Jerk without dropping bar


CrossFit Pineville – CrossFit

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15 mins


Metcon (AMRAP – Rounds and Reps)

Partner WOD

21 min AMRAP

15 KBS (Rx+ 2/1.25)(1.5/1)

15 SOH (Rx+ 135/95)(95/65)

50 DU

15 Squat Cleans (Rx+ 135/95)(95/65)

15 T2B


CrossFit Pineville – CrossFit

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15 mins


25 mins

Handstand Walk Progressions

3x Around the World Walks

3×10-20 Wall walks to shoulder taps each arm

Practice kicking up to the wall or partner assisted freestand holds

Handstand Walks/Partner Assisted/Sponge work to practice weight transfer


Metcon (4 Rounds for time)

4 rounds

75 DU

20 Wallballs (Rx+30/20)(20/14)

15 Deadlifts (225/135)

Rest 1 minute

*4 min time cap per round


CrossFit Pineville – CrossFit

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15 mins


20 mins

Back Squat

E2MOM for 6 sets

6 reps @65%

4 reps @75%

2 reps @80%

2 reps @85%

1 rep @90%

ME reps @80%

*Only one breath allowed at the top of the rep for ME set

Back Squat (6, 4, 2, 2, 1, ME)


Metcon (Time)

40 Cal Row

30 Pull-ups (Rx+C2B)

20 G2OH (Rx+135/95) (95/65)

Wellness Wednesday – Protein Snob!


All day, every day!!  We’ve become protein snobs, and it’s for the best!  Let me explain…

UCLA did a study that measured the nutrients found in a bowl of spinach grown on the same plot of land in 1997 and 1953.  They found it would take a staggering 43 bowls of spinach in 1997 to get the same amount of iron and nutrients the spinach had in ONE bowl in 1953 !

A simple google search will reveal that nutrient levels in our produce are declining at an alarming rate.  Even if you are eating whole foods (which we strongly encourage), it simply no longer contains the nutrition it once did!

That’s why we’ve become protein snobs!!  Our yummy superfood shakes provide our bodies with optimal nutrition, easy and convenient, so it can perform how it was designed to!  Each shake is perfectly balanced with 24-36g of undenatured whey protein, 7 live digestive enzymes, plant-based sugars and complex carbs – as well as a complete amino acid profile with 23 trace minerals and vitamins.

There are no stimulants or artificial sweeteners in any of our products! No corn, soy or fake colors. It’s CLEAN food that EXCEEDS USDA organic standards! And it’s delicious! We’ve been putting this super food in our bodies for over 14 months and can’t imagine where our health would be without it.

Research and clinical studies suggest that the maximum nutrition in our shakes paired with the power of intermittent fasting is producing incredible, lasting results!  And that is something we are PROUD to stand behind, feel good about putting in our bodies, and love sharing with others!

Roughly 4% of your day is spent at the gym.  What you’re consuming the other 96% of the day plays a much larger role in your health and wellness.  Remember, you can’t out train a poor diet, it’s 80% nutrition/20% working out.

Are you a protein snob??  Come chat with Coaches Brandon or Michelle ASAP, send us an email {} or send us a message on FB…our inbox is always open!  We’re here to offer as much support as desired for each of our athletes, so let’s chat nutrition sometime soon!


CrossFit Pineville – CrossFit

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15 mins


25 mins

Every 90 sec for 6 sets

Muscle Snatch x 1

*build in weight over 6 sets

Right into…

10 min EMOM

High-Hang Snatch at 70-75%

*pause in bottom of snatch for 2 sec before standing

Muscle Snatch (1, 1, 1, 1, 1, 1)

High-Hang Snatch (10×1 @ 70-75% with a 2 sec pause in the bottom)


Metcon (Time)

8 Rounds

16 ALT DB Snatch (50/35)

10 Strict Ring Dips

5 Box Jumps (30/24)

15 min cap