What a great night Saturday out at Misty Meadows participating in AMRAP 4 Autism benefiting the Autism Strong foundation! CrossFit Pineville was a proud sponsor and it was our honor to participate and help this great organization raise $60,000!!! They doubled what they raised from last year & really put on an awesome event! Thanks to all our members who came out to workout, volunteer & cheer others on! We are already looking forward to next year!
Can you believe Friday is September 1st & Labor Day is next Monday!? This summer has flown by! Sunday we will not have Oly, only open gym from 10am-12pm. Monday the 4th, Labor Day, we will have one big CFP & RISE class at 9am. Friday the 1st begins our CFP/RISE Bingo challenge! Bingo boards are available at the gym for $10. Collect as many Bingo’s as possible to win cash!!! AND our 30 Day Routine Reset nutrition challenge begins on the 11th! Stay turned for more details this week!
Here’s your look ahead…
Monday – We’ll start the week with some gymnastics conditioning and then use 10 minutes to work up to a heavy front squat. After, a quick 6 min AMRAP of thrusters, pull-ups & box jumps! Let’s get that heart rate pumping!
Tuesday – 4 sets of rowing, bar facing burpees, hang power cleans, & wallballs, each for time Let’s keep that intensity up!
Wednesday – First up, snatching! Working up to a 1 rep max today. Then, some intervals of strict chin ups, rowing & max effort overhead squats!
Thursday – Today we’ll metcon first with an AMRAP of ground to overhead and chest to bar pull-ups. Then, some accessory sets of kettlebell swings, dumbbell walking lunges & side planks.
Friday – Some gymnastics work to start us off today, getting upside down and working on handstand progressions. For your metcon, all you’ll need is a bike, rower or ski erg…athlete’s choice!
Saturday – Partner WOD Saturday…teams of 2 or 3 so grab some friends & get to the gym!
Sunday – No Oly today due to the holiday weekend. Just open gym from 10-12pm!
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RISE Look Ahead
Monday – Aerobic – 3 mins on/1 min off
Tuesday – Strength Day!
Wednesday – Glycolytic – 20 sec on/10 sec off
Thursday – Anaerobic – 20 sec on/20 sec off
Friday – Strength Day!
Saturday – Glycolytic – 45 sec on/15 sec off
We can’t wait to see you at the box!
