CFP BLOG

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

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

Buy-in 800m Slamball Run together (30/20)

Then…

AMRAP

5 Strict Pull-ups

10 Push-ups

15 Air Squats
*Rest 5 min after cap then start WOD #2

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

Buy-in 800m Slamball Run together (30/20)

Then…

AMRAP

10 DB Clusters (50/35)

10 T2B

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Deadlift (10-10-10-8-6)

E3MOM

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 70%

*Set 5 – 6 reps @ 80%

*If you don’t know your max start light and increase.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

200m Run

20 Goblet Lunges (1.5/1)(Rx+ 2.0/1.25)
*Every 100m counts as a rep.

CrossFit Kids Fall 2018

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Fall Session 2018 will begin Friday Sept. 21st!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Fall Session 2018

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Fri, Sept 21st – Fri, Nov 2nd (We will not have class Fri, Oct. 5th and Wed. Oct. 31st)
  • Wednesdays & Fridays 5:00 – 5:45pm – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, kids can hang in the kid room while mom & dad finish their workout!  *Depending on the number of kids enrolled and their ages, we reserve the right to split ages (Jr ages 4-5/6 and Kids ages 6/7-12) into back to back class times.
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much:  $60 for the full 6 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

E2MOM for 2 sets of each

Station 1 – Ring MU with pause in receiving position and at full extension x 2-5 reps

Scale: Low Ring Transition + dip catch + extension x 3-4 reps

Station 2 – Handstand Walk x 30’

Scale: Partner Assisted or 3 Wall walks

Station 3 – Accumulate L-sit hold or progression x 45-60 sec

Metcon

Metcon (Time)

3 RFT

30/20 Cal Row (Rx+ Bike)

15 Pull-ups

10 Strict HSPU

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

*25 min

*Sotts Press immediately into power clean & jerk

Sotts Press (Front Rack) (3×3)

*E2MOM

*Start light and increase

*Not maxing out

*Focus on upright torso in bottom of squat

Power Clean & Jerk (7×2)

*E2MOM

*Build to a heavy double

Metcon

Metcon (AMRAP – Reps)

9 min AMRAP

3 Bar Over Burpees

3 G2OH (155/105)

6 Bar Over Burpees

6 G2OH (155/105)

9…

9…

12…

12…
Increase reps by 3 until time.

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Front Squat (1×3)

Build to a heavy 3-rep in 15 min

Metcon

Metcon (Time)

3 RFT

400m Run

8 Front Squats (205/145)
*Bar can come from the floor or rack.

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Bench Press (1×1)

Spend 15 min to find a heavy single

Bench Press (3×3)

*80-85% of today’s 1RM

Metcon

Metcon (3 Rounds for time)

3 sets E6MOM

500m Row (Rx+ 1k Bike)

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

40/30 Push-ups

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Snatch EMOM

3×2 Snatch from Hip (60-65%)

3×2 Snatch from Knee (65-70%)

3×2 Snatch from Floor (70-75%)

3×1 Snatch from floor 75%+

High-Hang Snatch (3×2)

Hang Snatch (3×2)

Snatch (2,2,2,1,1,1)

Jerk Dip Pauses (3×3)

75-80% of max jerk

Overhead Drop to Split (3×5)

*Stay light

Split Jerk (2 Front Squats + 1 Push Jerk + 1 Split Jerk)

* 4 sets building from 70% of max jerk

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Reps)

Partner WOD

20 min AMRAP

20 Thrusters (115/75)

20 Box Jumps (24/20)

20 Burpees Over the Bar

30 Thrusters (95/65)

30 Box Jumps (24/20)

30 Burpees Over the Bar

40 Thrusters (75/45)

40 Box Jumps (24/20)

40 Burpees Over the Bar

50 Thrusters (45/35)

In the remaining time max Cal row.
*Score is total reps of workout plus Cals rowed.

*320 total reps in workout.