CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (30 Rounds for reps)

30 min ALT EMOM

12/8 Cal Bike

8 Burpee Box Jump Overs (24/20)

12 C2B

12 Front Rack Reverse Lunges (135/95)

8 Strict HSPU

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

20 min

4 sets

Barbell Bridges x 6

Rest 90 sec

Barbell Bent Over Row x 6

Rest 90 sec

Barbell Bridges (4×6)

Bent Over Row (4×6)

Metcon

Metcon (Time)

For time

21 DL (205/145)

400m Run

15 DL

300m Run

9 DL

200m Run
*10 min cap

A Look Ahead : Programming Week of 06/10

SO many exciting announcements coming up!!!  Ok, actually, just 2 major announcements…but they’re both SUPER exciting!!  So check them out…

First up, our fABtastic – Core & Buns class begins this Wednesday at 5:30pm!!!  That’s right, we’re adding a fun 30 minute burn session to target those problem areas – those abs and that booty – to our roster!  Alex Bladek will be our fearless booty-ful leader and will help us chisel out some more defined abs, develop an overall stronger core, and a better butt!  This class is of course included in your membership and open to all CF and RISE members, so meet us on the turf.  Due to space, we are capping the class at 12 people.  So if you’re planning to come, sign in ASAP!  And if you love the class and there seems to be some demand, we will look into adding more class times 🙂

Second, you may be wondering what the new fridge is for over by the couches?!?  Well wonder no more, starting next Monday, June 17th, you can pick up your Fit Fresh Kitchen meals right at CFP!!!  We are so excited to be a pick up location for Fit Fresh Kitchen meal prep service!  Their food is so delicious, the best of all the meal prep services, in our opinion!  We hope that by being a pick up location we can help make life a little easier for YOU, our athletes!!  Fit Fresh Kitchen offers 25 meals with 70 customization options each week (all the macros listed out, can be low carb, gluten free, extra protein, etc) and always comes fresh, not frozen.  They can take away a little bit of the stress of meal planning, grocery shopping, prepping, etc. and keep you on track and eating healthy all week long!  We are now live on their website which means you can place an order for your meals each week (Monday – Thursday at 1pm), select CFP as your pick up location, and get your meals the following Monday!  Can’t wait to get our meals starting next week!

That’s it for all the exciting announcements, unless you forgot that CrossFit Kids starts back this week!!  Still enrolling (especially Big Kids!), so check out all the details here!  And did you hear about our 6 year anniversary pool party at the Blount’s!!  Mark your calendar for Saturday, June 29th and be sure to RSVP in our private FB page!  Ok, that’s really it for the announcements, I promise.

Here’s your look ahead…

Monday – Some barbell work to start the week out…barbell bridges and bent over row.  Then, a sprint chipper of deadlifts and running!

Tuesday – Today consists of a 30 minute alternating EMOM…biking, burpee box jump overs, chest to bar, front rack reverse lunges, and strict handstand pushups.  Sounds sweaty!

Wednesday – Bench press up first, working up throughs some percentages and finishing off with a burner set of 8.  Afterwards, 12 minutes of ring dips, push press, and burpees over the bar.  See ya triceps!

Thursday – A little hang clean + clean complex to start off, followed by 10 minutes of doubles, t2b, and power cleans.

Friday – Back squat day!  3 sets of 4 between 80 and 85%.  Then, 3 sets of biking, running and dumbbell overhead walking lunges every 8 minutes.

Saturday – Lots of burpees, rowing and ground to overhead, so grab a partner & come WOD with us!!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead 

Monday – Glycolytic Interval – 1:05 on/25 sec off

Tuesday – Strength Day!!  All the shoulders!

Wednesday – It’s an EMOM kind of day…burpees kbs, hollow holds, biking, squats, and sprints!

Thursday – Spartanish Training – 40 sec on/20 sec off

Friday – Glycolytic Interval – 1:05 on/25 sec off

Saturday – Strength Day!!

See you at the box!!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Snatch Balance (High Hang High Pull + Tall Snatch + Snatch Balance)

2 sets of (3+3+3) light to warm up

Snatch (9×1)

Snatch Waves

EMOM

70-75-80%

75-80-85%

80-85-90%

Push Jerk (Hang Clean High Pull +Tall Clean + Push Jerk)

2 sets of (3+3+3) light to warm up

Low Hang Clean & Jerk (2 Low Hang Clean + Jerk)

5 sets of (2+1)

E2MOM climbing from 70%

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

24 min AMRAP

3 Strict HSPU (Rx+ 45# plate deficit)

6 Strict Pull-ups (Rx+ Strict C2B)

9 T2B

12 ALT DB Snatch (50/35)(Rx+ 70/50)

15 Cal Row
*Partners ALT full sets of movements

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

3 sets

Sumo DL x8

Rest 60 sec

Weighted Pull-up x4

Rest 60 sec

Ring Support Hold x 30-60 sec

Rest 60 sec

*All 3 sets of DL and Pull-ups should

be heavy

Sumo Deadlift (3×8)

Weighted Pull-ups (3×4)

Metcon

Metcon (3 Rounds for time)

3 sets

20 Burpees

100′ Farmers Walking Lunges (45/25# plates)

Rest 2:00

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Weightlifting

20 min

Bench Press (5×3)

*New set approx every 3 min

*All sets above 80%

Metcon

Metcon (3 Rounds for time)

Every 6 min for 3 sets

Row 500m (Rx+ 1.2k Bike)

20 ALT DB Snatch (50/35)(Rx+ 70/50)

40/30 Push-ups

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Hang Snatch (2 Snatch Lift Off + Hang Snatch)

Every 90 sec for 10 sets

*Start at 70% and increase

throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

30 DU

10 DL (185/135)

10 Pull-ups

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Front Squat (1×1)

*Take 20 min to build to today’s

1RM

Metcon

Metcon (Time)

3 RFT

400m Run

8 Wreck Bag Squat Clean (50/35)

8 Burpees Over the Bag
12 min cap