CrossFit Pneuma

06/20/2026

We believe in supporting local businesses. Go follow CK Chicken. Delicious is an understatement! I sampled the Nashville Chicken Sandwich with slaw and pickles. Medium heat. Amy had the regular chicken sandwich. You won’t find a bigger juicier chicken sandwich anywhere! CK Chicken

06/20/2026

☕🎉 We’re at the Newville Fountain Festival today until 3 PM!

Stop by Travelin’ Tom’s for your favorite iced lattes, refreshers, energy drinks, and more while you enjoy all the festival fun. We can’t wait to see you!

📍 Newville Fountain Festival
⏰ Here until 3 PM

Come sip, stroll, and celebrate with us! ☕💙

06/19/2026

06/18/2026

GET TO KNOW COACH SHANNON 👇 (part 1)

06/13/2026

We enjoyed our first experience with La Maison Tacos 🌮 Food Truck. The food was delicious, with big portions and great flavor.

Thanks to Mo for the great service and for sharing the story behind the business.

06/12/2026

2-Day Sample of the workouts we program here at CrossFit Pneuma! Our daily workouts are never random; they are designed and coached with intention. We provide scaling options and individualized progressions for every class to ensure the programming is effective and safe for everyone.

Example Pull Up Progressions for Monday's WOD:
-TRX Row
-Box Assisted Chin Above Bar
-Banded Strict Chin Above bar
-Chin Above Bar Pull Up
-Chest To Bar Pull Up
-Bar Muscle Ups

06/08/2026

Incredibly Proud of Jenn! 🎉

Huge congratulations to our amazing friend and client, Jenn, for crushing her Hyrox individual event in New York this past weekend! 🏋️‍♀️

Taking on a Hyrox race requires massive strength, endurance, and pure mental toughness. Jenn tackled every single run and functional fitness station with grit and determination. We could not be prouder of her hard work and dedication. Seeing our clients reach these incredible milestones is the absolute best part of what we do.

Please join us in celebrating Jenn’s fantastic achievement. You earned every bit of some rest and recovery Jenn! 🥳👏

06/06/2026

June 6th, 1944, witnessed a pivotal moment in history when over 150,000 troops landed on Normandy's beaches to break through Hitler's Atlantic Wall. Tragically, around 10,000 Allied Forces lost their lives. We remember their ultimate sacrifice. We honor their unwavering courage. Their selflessness has given us our freedom.

06/02/2026

🌟 June Athlete of the Month: Peter Lu 🌟
Join us in celebrating Peter Lu, our June Athlete of the Month at CrossFit Pneuma!

For the past 9 years, Peter has been a steady and valued part of our community. If you’ve ever stepped into the 5am class, you know you can count on him to be there—consistently showing up, putting in the work, and setting the tone for dedication and discipline.
Beyond the workouts, Peter embodies what makes our community special. Whether it’s events, gatherings, or gym celebrations, you’ll often see him there alongside his beautiful wife and daughter, supporting and strengthening the Pneuma family.
Peter, thank you for your commitment, your presence, and the positive energy you bring every single day. We’re grateful to have you as part of our community!
Drop a comment below to congratulate Peter!

06/01/2026

Drawing from 13 years of experience as a Coach and Owner of a CrossFit affiliate, combined with over 25 years training clients, here are the essential insights.

“Wake up for you, but let’s rise together”

CHOICE NOT OBLIGATION
-Exercise is self-love and self-care
-Exercise is a choice and your a damn good one ☝️ take care of YOU
-Exercise changes your life and becomes empowering
-Exercise is freedom and it’s passed onto the next generation or it ends with you

PROTECT YOUR TIME AND ENERGY
-The world will demand your attention 24/7, guard your time
-Make fitness non-negotiable, schedule it
-Fitness builds toughness that prepares you for daily stressors and the ability to cope through them

LITTLE WINS = BIG VICTORIES
-Prioritize showing up, win!
-Consistency changes your inner self-talk, and you matter, win!
-Non scale victories (lifts, run times, days of attendance) because progress is measured by how you feel and what you can do far more than just how you look or weigh, win!