CrossFit Pineville – CrossFit

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15 mins


Turkish Get Up (5×3 each side)


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

100m Run

15 KBS (1.5/1)

15 KB Push Press R arm (1.5/1)

15 KB Push Press L arm (1.5/1)

15 Abmat Sit-ups

Friday Night Lights for 17.5


Almost complete with the 2017 Open!!!  Help us close down Open Season this Friday night with Friday Night Lights for 17.5!!

Starting at 6pm, we’ll be running heats of 17.5 (oh what will it be!?) for any and all who would like to participate!  Come workout, judge, cheer your fellow athletes on & enjoy our awesome community!!!  Feel free to bring friends or family with you, the more the merrier 🙂

CFP will supply the pizza and some beer as our celebratory, post work-out meal.  Please bring a side or dessert to share and your beverage of choice if you feel so inclined.

Olympic Weightlifter James Tatum will be joining us to perform massage and bodywork during and after your workout.  He will be sampling the amazing services he offers, as described below:

“During the CrossFit Open, as you are pushing your limits and testing yourself, it is important to recover from all the volume.  During a workout like 17.1 you will get a “pump” in your lower back muscles.  The lower back also has a lot of facia covering it for extra support.  Facia is a fibrous tissue that weaves in between your skin, muscles, tendons, organs.  Getting this facia of the lower back released as soon as the workout is finished will greatly speed up your recovery, so you can come back strong.  Whatever the next workout is, be sure to get some massage and bodywork after to get your back into the game quick.”

We’re excited to celebrate all our hard work the last 5 weeks together!!  Can’t wait to see you all Friday!


CrossFit Pineville – CrossFit

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15 mins


Metcon (4 Rounds for reps)

Four sets for max reps of:

60 sec of Rowing (for calories)

Rest 60 sec

60 sec of Back Rack

Jumping Squats (75/55 lbs)

Rest 60 sec

60 sec of Strict Pull-Ups (any grip)

Rest 60 sec

60 sec of Push-Ups (focus on good ROM)

Rest 60 sec

*Record total reps of each



CrossFit Pineville – CrossFit

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10 mins


25 mins

Handstand Walk Progressions

3×10-20 Wall walks to shoulder taps

3 Around the World Walks

Practice kicking up and holding HS with partner or against wall or Partner Assisted HS Walk or Handstand Walks


Metcon (4 Rounds for reps)

Against a 3 minute clock for 4 sets

500m Row

ME Floor Press 75% of BW with remaining time

Rest 3 minutes

Menu Monday – Repost – Paleo Brownies

Making these amazing brownies to take to our neighbors that just had a baby and almost couldn’t find the recipe on our blog.  So it’s definitely worth a repost!  These brownies are flourless, super easy & so yummy!!  You will not regret making these 🙂

paleo brownies

This weekend is my birthday, so you better believe I will be indulging in these delicious, decadent Paleo Brownies from Easy Peasy blog!  These brownies are tested, tried & true!  I would bet them against any fudgey, box or homemade brownie out there…they’re THAT good!!

Definitely a bit of Paleo cheat since they have a full cup of maple syrup in them, but birthdays call for a little cheating, now don’t they!?

Paleo Brownies


  • 1 c pure maple syrup
  • 3/4 c natural unsweetened cocoa powder
  • 1 c almond butter
  • 2 tsp vanilla extract
  • 1/2 tsp backing soda
  • 1/2 tsp salt
  • 1 egg
  • 1/4-1/2 c of Enjoy Life Dairy Free Chocolate Chips

Heat syrup on low heat on the stove.  Stir in cocoa powder until smooth. (Be careful, it can burn! Low heat & lots of stirring!)  Remove from heat & stir in remaining ingredients until smooth.  Pour into 8×8 greased baking pan.  Bake at 325 for 40-50+ minutes (until a toothpick comes out smooth). Let cool & enjoy!!

Happy *sweet* Birthday to me!!


CrossFit Pineville – CrossFit

It’s a privilege to be able to wake up early and hustle for something you believe in.

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15 mins


20 mins

10 min EMOM

Bent Over Row


*Same weight across all sets

*Spend 5 minutes warming up to weight

Bent Over Row (10×2)


Metcon (Time)

400m Run

15 DB Hang Squat Clean Thrusters (Right Arm) (50/35)

30 Pull-ups (Rx+ C2B)

15 DB Hang Squat Clean Thrusters (Left Arm) (50/35)

400m Run

20 min cap

A Look Ahead : Programming Week of 03/20


When you’re ready to WOD, but you’re still kinda fancy 😉

Saturday was a blast knocking out 17.4!!  I know a few athletes are finishing it out tomorrow, so good luck!  We’re down to the final week of the Open!!!  We’ll complete 17.5 & celebrate the end of the Open Friday Night Lights style!  All are welcome, so bring a cheering section if you like & we’ll finish off with drinks & pizza!

Here’s your look ahead for this week…

Monday – Starting the week off with some Bent Over Row, 10 sets of doubles.  Then, grab your favorite dumbbell for a chipper of running, db squat clean thrusters & pull-ups!

Tuesday – Getting gymnasty today with some handstand work!  Afterwards, you’ll complete 4 3-min intervals of a 500m row + floor press.

Wednesday – Work/rest ratios today…1 min on/off of rowing, back rack jump squats (yes, you read that right!), strict pull-ups & push-ups.

Thursday – We’ll start with some turkish get ups, then finish with an AMRAP of running, kbs, kb push press & abmat situps!

Friday – 17.5 all day long!!!  And at Friday Night Lights, woohoo!

Saturday – Back to our regularly scheduled partner WODs 🙂 Grab a partner for a 20 min AMRAP of doubles, front squats & t2b!

Sunday Oly with Becca!

Looking forward to a great week at the box!!  See you there 🙂

Sunday Oly

CrossFit Pineville – CrossFit

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High-Hang Snatch (High Hang + Hang + Snatch Balance)

1×2@60%, 1×2@65%, 2×1@70%, 2×1@75%, 2×1@80%

Tall Jerk (4×3)

High-Hang Clean (5-4-3-2-1-1 High Hang + 1 Jerk per set)

Saturday 17.4

CrossFit Pineville – CrossFit

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15 minutes


CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

March 2017 Athlete of the Month – Sarah Cote

Meet Sarah Cote, our March 2017 Athlete of the Month!!


Sarah just passed her 6 month anniversary with CrossFit Pineville!!  She began her weight loss journey before starting with CrossFit by going to the gym and working on her nutrition.  Brandon wound up in her barber chair one day and talked to her about CrossFit.  Initially, she wasn’t sure she was “fit enough” for CrossFit, but finally she felt like she needed something more than just the mundane gym & decided to give it a try!

Sarah has been the definition of consistent since starting at CFP and boy, are her results paying off!  Sarah is melting away, needing smaller and smaller clothes, while the numbers on the barbell continue to go up!  She has consistently gotten stronger since starting with CFP and she isn’t afraid to work on her weaknesses!  You won’t see Sarah at the evening classes, though, she’s an early AM kind of girl.

Sarah, we’re SO proud of all your hard work!!  We are always cheering you on, so keep up the great work, the best is yet to come!

Read more about Sarah below…and guys, if you need a haircut, Sarah’s your girl! 😉

1. Tell us about yourself in a few sentences.  I’m a barber and have been for 10 years. I am from Fort Mill originally, born and raised! My husband and I got married in May of 2016 and we have 3 fur kids, whom I love very much!  Rose, Callie and Emma.  I also love to cook, garden and ride motorcycle.
2. What do you hope to achieve through CrossFit?  When I first started, if you would have asked me this question I would’ve said to know how to pick up a barbell!!  Now I want to achieve more strength, and focus.  Also, I want to have all my forms down.  By the open next year, I want to compete without scaling 😉

3. What is your favorite CF exercise?  My favorite CrossFit exercise is back and front squats!

4. What CF exercise do you least like?  Hmm I would have to say snatches.  But just recently I think they are growing on me.  My form needs some work.

5. What would you tell someone considering trying CFP?  I would tell them, go for it!  Even if you know nothing, you will learn and get better.  You will find yourself hitting your goals, small or big.  And by that, there is the motivation!

We love having you at CFP Sarah, congrats on all you’ve done so far!  Excited to see how far you go 🙂