CFP BLOG

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

A Look Ahead : Programming Week of 10/08

Congrats to this fine looking group of fit individuals on taking FIRST PLACE in the CoEd RX division at the Beer City Beatdown in Asheville this weekend!!!  They competed against some awesome other teams, but won in the end, and we are so proud!!

Are you coming to our Sweat Social this Friday night at 6??  We’re excited for some group fitness followed by community and good brews with Middle James Brewing, our new neighbors.  Just let us know on Facebook if you’re planning to come, spread the word & bring friends for only $5!  Should be so fun!!  FYI we will not have a 530pm RISE class Friday night in hopes that everyone will join our Sweat Social at 6.

Here’s your look ahead…

Monday – A different take on fight gone bad, this time, 1 minute intervals of burpees, wallballs, deadlifts, medball situps, and hang power cleans!

Tuesday – A little hang power clean + power clean complex to start today.  Then, a 12 minute alternating EMOM of DU, t2b, & push-ups.

Wednesday – Deadlift day!  Afterwards, plan on kissing your grip goodbye, haha.  A chipper of biking or rowing, pull-ups, & DB walking lunges.

Thursday – Bro sesh, time to bench press!  After, 3 rounds of running, db push press, and push-ups or rx + ring dips.

Friday – Front squat day!  Heavy singles today.  Then, 12 minutes of an ascending ladder of hang squat cleans & burpee box jump overs.  Yikes!  6pm class will have a specific WOD for the Sweat Social, TBD 🙂

Saturday – Grab 2 friends for a team of 3 WOD!  All the fun stuff today, so be there!!

Sunday Oly with Becca at noon!  Come lift with us!

RISE Look Ahead

Monday – Strength Day!  Get ready for a shoulder pump!

Tuesday – Anaerobic Interval – 30 sec on/20 sec off

Wednesday – Functional Fitness – building boulder shoulders!  Aerobic Interval – 1:20 on/30 sec off

Thursday – Legs & Cardio baby!  Glycolytic Interval – 40 sec on/20 sec off

Friday – Strength Day!  Time for a leg pump!  *Remember, no 530pm class.  But be sure to join us for our 6pm Sweat Social!

Saturday – All the Cardio!  Glycolytic Interval – 1:05 on/25 sec off

Remember, you get what you give!  Keep showing up, keep working and putting in the effort, and the results will follow!  As always, we’ll see you at the box!