CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

A Look Ahead : Programming Week of 05/14

Happy Mother’s Day to all our CrossFit & RISE mama’s!!!  Y’all are stronger than you think, more powerful than you know, and setting the very best example for your kiddos!  Moms wear so many hats & we salute you for making your health a priority!!  And Happy Mother’s Day to all our mama’s to be in the next several weeks, as well!  Cheers to lots of babies at the box 😉

It’s shaping up to be a fantastic week at CrossFit Pineville and RISE!  Full of sweaty WODs, lots of fun, and Yoga for Athletes this Saturday!!  Be sure to grab your mat and meet us after classes for an awesome Yoga session with Sarah!  Here’s your preview of what’s in store…

Monday – Starting the week off with some floor press, working up to a heavy single!  Then, a 10 min AMRAP sure to smoke your shoulders and triceps with strict hspu, ring dips, push-ups and DU!

Tuesday – Some gymnasty work first, not for time, of rope climbs, dragon flags & handstand holds.  Afterwards, a fun hang power clean + power clean complex!

Wednesday – Snatching today!  Working some lift offs + snatch.  Then, a little chipper of running, power snatches and running.

Thursday – Can you say cardio?  A longer alternating EMOM of biking, burpee box jump overs, chest to bar pull-ups, front rack lunges & strict hspu awaits!  Good times!

Friday – We’ll metcon first with a couplet of deadlifts and double unders!  Post WOD we have some accessory work of single leg RDLs, barbell glute bridges & side planks.

Saturday – Another Saturday, another fun partner WOD!!  Plus, Yoga at 1045 – don’t miss it!

Sunday Oly with Becca – it’s always a good time getting our lift on!

RISE Look Ahead

Monday – Glycolytic Interval – 45 sec on/15 sec off

Tuesday – Aerobic Interval – 1:20 on/30 sec off

Wednesday – Strength Day!!

Thursday – Glycolytic Interval – 20 sec on/20 sec off

Friday – Anaerobic Interval – 20 sec on/20 sec off

Saturday – Aerobic Interval – 1:05 on/25 sec off, then Yoga at 10:45!!!

As always, we’ll see you at the box!