Skip to main content

Announcements

StayFit Bash is fast approaching!! Make sure to get signed up this week!

CrossFit Pineville – CrossFit

Warm-up

3 sets:

5 inchworms

5 x 2 shoulder taps + 1 push-up

5 pause KB Goblet front squats

5 KB Goblet front squats

– Rest as needed

1 set:

10 front squats (empty bar)

5 front squats (light)

5 front squats (moderate)

– Rest as needed.

Weightlifting

Front Squat (5-5-5-5-10)

The 10-rep front squat should be about 70-80% of your 1-rep max.

1st 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 in a bit of a dogfight. Reps 8-10 will take all the focus in the world.

The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.

Metcon

Metcon (Time)

21-15-9

Devil’s Press (35/20)(Rx+ 50/35)

Perform 10 50′ Shuttle runs after each set
12 min cap

Hang on for unbroken sets on devil’s press.

Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com