In case you missed the announcement…you can Shop Small with CrossFit Pineville & RISE Charlotte this holiday season!!! We’re offering an incredible deal for 2017 for all current and new members! Make your health a priority in 2017 and give this gift to yourself! Or better yet, spread the word and share this deal with friends and family!!
It’s an amazing savings for the average CrossFitter of over $400 or over $700 for a couple (equaling about 3 months FREE!)!!! This deal will only be available until next Saturday, December 3rd, so hop to it & contact us ASAP!! Email us at info@pinevillecrossfit.com to secure your spot today!
We’re excited for a week of work in FULL force over here!! Thanksgiving had come and gone and we’re staying on the grind, no excuses! Here is your look ahead…
Monday – Starting the week of with some push press, working to a 5 rep max in 15 minutes. Then, be ready to work in this alternating EMOM of rowing or biking, HSPU and DU. You may not get a lot of rest, so take a round off if needed!
Tuesday – Today we’re finding a 1 RM power clean! Afterwards, you have 21-15-9 of KBS, HR push-ups and pull-ups. Could definitely be spicy!
Wednesday – Paused front squats are up first today, 5 sets of 4 reps so plan to go heavier than you did for sets of 6 last week. Then you have 3 3-min AMRAPs of a 500m row + ME KB ground to overhead (clean & jerk or snatch) with a 3 min rest between rounds (thank goodness).
Thursday – And just like that, it’s December!! We begin the month with an alternating gymnastics EMOM of strict chest to ring pull-ups, L-sits, and handstand walks or wall walks. For our metcon we have 4 rounds of shoulder to overhead, t2b & DU.
Friday – 3 metcons today!! Rounds of rowing, cleans and bar work. The faster you finish the rounds the more rest you’ll get. Come ready to work!
Saturday – A challenging partner WOD of burpees, KBS, air squats & running awaits! Grab your partner & get to the box to get your sweat on!!
Sunday Oly – Today we have a power clean + push jerk complex, then some snatch balance work as well!
Ready to make it a great week!! We’ll see you at the box!
