Saturday

Main – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warmup/Movement Prep

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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Friday

Main – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warmup/Movement Prep

Gymnastics

10 mins

Ground Conditioning/Connectivity Work

Metcon

Metcon (5 Rounds for time)

5 rounds

50 DU

25 Wallballs (20/14)

Rest 2 mins between rounds
*If you are planning to do 15.1 Saturday, scale your pace & choose a lighter wallball!

CrossFit Pineville Grand {Re}Opening!

GrandOpening

THIS Saturday!!! Now that we’re finally settled in our new space, CrossFit Pineville & RISE Charlotte have finally planed our Grand {Re}Opening!! Join us from 10:30am – 1:30pm as we kick off The CrossFit Games 2015 Open that morning & with a final heat around 11! Qdoba will be catering in lunch, Three Hunter’s Vodka will be sampling, and we’ll have Paleo Cupcake samples from a local small business, Sweet & Savory Paleo.  There wil be contests, raffle prizes & fun for the whole family!! Come check out our new space & get involved with our AWESOME community of athletes! Bring a friend, neighbor, cousin, your mom – the more the merrier! See you Saturday!

Here’s some stats on who we are, how we got started, our awesome community & where we hope to end up:

  • Co-owners Warren Gheen, Brandon & Michelle Shuck all share 4 nieces & nephews – Warren’s sister, Callie, is married to Michelle’s brother, Josh!
  • Warren, Brandon & Michelle often chatted about fitness at family birthday parties, and back in 2013 the conversation changed to CrossFit. About 5 months later, CrossFit Pineville was born!
  • We strive to offer a safe, FUN & effective program with quality coaching for each & every one of our members, each & every day they walk through our doors!
  • Around Thanksgiving last year, after months of construction & good ol’ fashion manual labor, we were able to move into our new space!  Our new space has over 6,000 sq ft of workout floor space, 2 rigs, men’s & women’s locker rooms with 2 showers each, & a kid hangout room!
  • We have an amazing community of athletes that participate in our different programs, including CrossFit classes, RISE interval training, CrossFit Kids, and Performance Lab youth training classes.
  • Our athletes range in age, life stages and fitness levels. However, they have great friendships & really root for one another & cheer each other on day in and day out during classes & WODs!
  • We hope to continue to offer an outstanding program while growing CrossFit Pineville & RISE and our kids & youth programs!

Come check us out this Saturday!  We’ll see you there!

Thursday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

5 minute Row

5 minute TGU

Movement Prep

5 mins

(No Measure)

Shoulder Mobility/Stability

Couch Stretch

*can be performed during warmup sets for Shoulder Press

Weightlifting

15 mins

10 Minute ALT EMOM

5 Shoulder Press (at 70% 1RM)

20 Hollow Rocks

Shoulder Press (5×5 @ 70%)

Metcon

Metcon (Time)

5 Rounds

400m Run

20 KBS (Rx+ 2.0/1.25)(1.5/1)

Wednesday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Movement Prep

(No Measure)

Pigeon/Hamstring Flossing

*can perform during warm-up sets for Power Snatch

Weightlifting

20 mins

Power Snatch

4 Minute EMOM – 3 TNG PS (at 60% 1RM PS)

4 Minute EMOM – 2 TNG PS (at 70% 1RM PS)

4 Minute EMOM – 1 PS (at 80% 1RM PS)

Power Snatch (4×3 @ 60%, 4×2 @ 70%, 4×1 @ 80%)

Metcon

Metcon (No Measure)

18 Minute ALT EMOM

150m Row

10 HR Push-ups

10 Box Jumps (24/20) (Step downs)

Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warm-up/Ground Conditioning

Movement Prep

5 mins

(No Measure)

Shoulder Mobility/Stability

Gymnastics

15 mins

Metcon (AMRAP – Reps)

5 min EMOM

5-10 T2B

*Scale to be consistent each round

*Scale to appropriate progression

Metcon

Metcon (Time)

15-12-9-6-3

Hang PC (Rx+155/95)(115/65)

Floor Press

Monday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 Rounds

3 Squat Plate Holds (10 sec pause in bottom)

10 Tuck jumps

30 sec Hollow Hold

Movement Prep

5 mins

(No Measure)

Couch Stretch

Weightlifting

Back Squat

*5 minutes to work up to 65%

E2MOM for 5 sets

5 reps at 65% of 1RM

*Speed reps

Back Squat (5×5 @ 65% of 1RM)

Metcon

Metcon (Time)

1000m Row

2 rounds

21 C2B

15 DL (Rx+185/115)(155/85)

9 Burpee Box Over (24/20)