Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Shoulder Press (5×1)

E3MOM for 5 sets buidling to a 1RM for the day.

*80,85,90,95,95+% of 1RM

Push Press (2xME)

E3MOM for 2 sets

*ME reps at 80-85% of today’s 1RM

Metcon

G. I. Gran (Time)

21-15-9

Clean & Jerks (135/95)

Burpee Pull-ups
*12 min cap

A Look Ahead : Programming Week of 11/18

Congrats to our Bingo Winners!!!  Maria and Jennifer filled their entire board and took home 1st place!  They will each receive a Reebok gift card!  Sarah & Dan took 2nd place & will receive a Fit Fresh Kitchen gift card!  And last, but not least, George & Elizabeth took 3rd!  They get to choose some sweet FitAid gear!  We will be in touch to award gifts!!  Thanks to all who participated, hope you all had as much fun as we did!

Don’t forget to bring your toiletries for Operation Christmas Child!  We’re 3 weeks away from our Naughty or Nice WOD/OCC gift box drive/Holiday brunch!  Get all the deets here and don’t forget to RSVP to our private event page so we can have enough food to go around!

Here’s your look ahead…

Monday – Some shoulder press and push press to start our week out!  Then, benchmark workout GI Gran – 21-15-9 of clean & jerk and burpee pull-ups!  Never miss a Monday!

Tuesday – Front squat day!  Working some heavy doubles!  After, some interval work of biking wallballs, rowing, and doubles.

Wednesday – Working against a running clock, a few sets of a little running, strict hspu, biking and pistols!

Thursday – Snatches today!  Working triples, not touch and go.  Then, 5 rounds of a 100m run, 10 chest to bar pull-ups, and 5 overhead squats!

Friday – Working some split jerks today, 70% and above.  Afterwards, 10 minutes of doubles, burpees and push presses!

Saturday – A little waterfall style partner WOD!  Grab a friend and let’s workout!

Sunday – Open gym at 11 and Oly at noon!

RISE Look Ahead

Monday – Strength day!! Shoulders and legs!

Tuesday – Cardio baby!  40 sec on/20 sec off

Wednesday – Cardi-O and core!  3 mins on/1 min off

Thursday – Tabata!  20 sec on/10 sec off

Friday – Glycolytic Interval – 1:05 on/25 sec off

Saturday – EMOM!  Biking, core, running, db strict press and overhead walking lunges!

Hard to believe Turkey day is next week!  Stay tuned for our Holiday hours…don’t worry, we’ll have plenty of chances for you to get your sweat on!  As always, we’ll see you at the box!

Sunday Endurance

CrossFit Pineville – CrossFit

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Metcon

Metcon (Time)

Run Conditioning

3 sets

400m moderate

200m easy

Rest 2:00

3 sets

300m fast

200m easy

Rest 2:00

3 sets

200m faster

200m easy

Rest 2:00

3 sets

100m fastest

200m easy
5400m Total

*Score is total time including rest.

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 min AMRAP

12/9 Cal Row

18 American KBS (1.5/1)(Rx+ 2/1.25)
*Partners ALT full rounds

*Non-working partner is holding a 45/25 plate OH.

*Can only work on AMRAP when plate is OH

**Rest 8 min**

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 min AMRAP

12/9 Cal Bike

12 Single Arm Push Press (50/35)(Rx+ 70/50) (6 each arm)
*Partners ALT full rounds

*Non-working partner in a wall-sit

*Can only work on AMRAP when partner is in wall -sit.

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

For time:

50/35 Cal Assault Bike

400m Run

40 Deadlifts (185/125)

400m Run

30 Power Snatches (95/65 )

400m Run

20 Thrusters (95/65)

400m Run

10 Bar Muscle-Ups
30 min cap

*30 burpees in place of the run if it is raining.

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Weightlifting

Bench Press (8×1)

New set approx every 2 min

75, 80, 85, 88, 91, 93, 95, 95+%

Metcon

Strict JT (Time)

21-15-9

Strict HSPU

Strict Ring Dips

Push-ups

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Power Clean (8×3)

E2MOM

*Drop and reset each rep

*Loading %

60-65-70-75-80-82-84-86%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Power Cleans (135/95)

12 Front Rack Alt Reverse Lunges

12 Toes to Bar

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

For time:

1500m Row

40 Burpees to Target (touch your pull-up bar)

40 Pull-Ups

1000m Row

20 Burpees to Target

20 Chest-to-Bar Pull-Ups

500m Row

10 Burpees to Target

10 Bar Muscle-Ups
30 min cap

Monday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Accessories

Every minute, on the minute, for 20 minutes (4 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Air Squats

Minute 3 – 45 seconds of Banded Good Mornings

Minute 4 – 30-Second L-Sit (accumulated time)

Minute 5 – 10 Supine Ring Rows

Metcon

Metcon (Time)

For time

50/35 Cal Bike

50 Single DB Box Step Overs (50/35)(24/20)

A Look Ahead : Programming Week of 11/11

If you’re not having fun, you’re doing it wrong!!  😉  We had so much fun with you all during the 2020 Open!  From PR’s to firsts to Bingo cards to Friday Night Lights!  We’re so thankful for this community and love sharing all the fitness with you!  Congrats to everyone who participated in the WODs and gave it there all!!  That’s what it’s all about!  Stay tuned this week as we announce the Bingo winners!  As for now…we’re back to regularly scheduled programming!

In case you missed the announcement, join us for our Naughty and Nice WOD on Saturday, Dec. 7th!  You can get all the details here, but in short, we’ve partnered up with Faith RX’D & Operation Christmas Child!!  We’ll be helping Operation Christmas Child by collecting toiletries and toys for their gift boxes, donating all our hoodie/sweatshirt proceeds to help ship boxes, and celebrating the holidays with a fun WOD and brunch!  RSVP to our event in our private group page so we can have enough food and start collecting your toiletries & toys!

Here’s your look ahead…

Monday – We’re starting our week off with an alternating EMOM of some accessory work!  Then, it’s time to be fast…a quick sprint on the bike and dumbbell box step overs!

Tuesday – A longer metcon today…descending reps of rowing, burpees, and pull-ups!

Wednesday – Power cleans!  Working triples today!  Then, 12 mins of power cleans, front rack reverse lunges, and toes to bar.

Thursday – Today we bench!  Then, strict JT…strict hspu, strict ring dips & push-ups.  Oh my!

Friday – A fun chipper awaits!  Some barbell mixed in with some running, good times!

Saturday – Partner WODs are back!!  Grab a friend and come workout!

Sunday – Open gym at 11, then Endurance class at noon!

RISE Look Ahead

Monday – Strength Day & RISE 20.5!!

Tuesday – Shoulders!  1:20 on/30 sec off

Wednesday – All the things!  25 sec on/15 sec off

Thursday – Strength Day!!

Friday – Cardio!  1:05 on/25 sec off

Saturday – Mini-metcons against a 5 minute clock!

You guys are the best part of what we do!  We’ll see you at the box!