CFP BLOG

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

A Look Ahead : Programming Week of 04/01

Happy Birthday (tomorrow!) to the one and only, hard working, WOD crushin’, most enthusiastic woo-girl, Coach Jen!!!  And as this picture predicts, there just might be thrusters to celebrate her birthday 😉

Body Fat Test of NC will be back at CFP/RISE this weekend!!!  (Saturday April 6th!)  Their mobile unit has a hydrostatic tank and is considered the most accurate of all body fat testing methods!  If you’ve never had your body fat tested, this weekend is the perfect time to get your baseline.  Especially right before we start our Small Group Nutrition Coaching Collective with The Fuel Method!  For those of you who have tested, now is your chance to retest and see where you are headed into this next season!  Follow this link to secure your spot this coming weekend!

We’re 2 weeks away from Battle of the Ages!!!  Just a reminder, we will not have CrossFit or RISE classes Saturday morning, April 13th as we host 240 competing athletes, hundreds of spectators and amazing vendors.  We hope you’ll be out to support all our teams, volunteer or judge or keep the day running, and enjoy a great day of competition!

Here’s your look ahead…

Monday – This is not an April Fool’s joke…some deadlift work with some KBS practice in between.  Then, a spicy metcon starting off with a row buy-in, followed by 3 rounds of thrusters & pull-ups, ending with a run buy out!

Tuesday – It’s an EMOM kind of Tuesday!  Some conditioning mixed in with accessory work.

Wednesday – Testing that power clean today!  Working up to a heavy single.  After, a quick sprint of power cleans and chest to bar pull-ups (rx+ ring MU).

Thursday – Some push jerk work to start off today.  Working up through some percentages.  Then, a fun triplet of doubles, DB snatch, and strict HSPU.

Friday – Today we metcon first!  Strict Cindy, oh my!  Afterwards, a little accessory work.

Saturday – Come get a partner WOD in before or after your body fat testing!!

Sunday Oly with Becca – come lift this week!!  We will not have Oly the 14th following Battle of the Ages!

RISE Look Ahead

Monday – Spartanish – 40 sec on/20 sec off

Tuesday – Strength day!!  Core and Shoulder focus!

Wednesday – Functional Training – 1:20 on/30 sec off

Thursday – Glycolytic Interval – 40 sec on/20 sec off

Friday – Burpee Friday!!!  1:05 on/25 sec off

Saturday – Strength Day!!

Let’s make it a great week!  As always, we’ll see you at the box!