CFP BLOG

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

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

Partner WOD

For time:

3 Rounds

20/15 Cal Bike Each

30 Bar Facing Burpees

Floor Press**

Round 1: 50 reps @ 135/85 lbs

Round 2: 40 reps @ 155/105 lbs

Round 3: 30 reps @ 185/125 lbs

Immediately into…

3 Rounds

400m Run

30 Strict HSPU

CrossFit Kids : Fall 2019

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Fall Session will begin Wednesday, September 18th!  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 2019

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Sept 18th – Wed, Nov 20th
  • Wednesdays – Jr Kids 4:30 – 4:55pm, Big Kids – 5:00 – 5:45pm 
  • 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: Big Kids – $65 for the full 10 week session!!  Jr Kids – $55 for the full 10 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 15% off 1st sibling, 20% 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!!

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

4 sets

Deadlift x 4-6

Rest 20 sec

Tall Box Jumps x 5

Rest 3 min

Metcon

Deadlift (4×4-6)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

30 DU

10 DL (225/155)

10 Burpees Over the Bar

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Hang Clean (1×1)

Take 15 min to build to a

heavy 1-rep hang clean

Metcon

Metcon (Time)

For time:

1000m Row

25 Hang Squat Cleans (155/105)

50 Pull-ups

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5,3,1,8,8,8)

Every 2:30

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 8 reps @ 75%

*Set 5 – 8 reps @ 75%

*Set 6 – 8 rep @ 75%

Increase 2-3% from last week

if you hit all reps

Metcon

Metcon (Time)

4 RFT

400m Run

100′ Suitcase Walking Lunges (50/35)

*Switch arms at 50′

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (4 Rounds for time)

Every 6 minutes, for 24 minutes (4 sets) of:

60 second Wall Sit (45/35 lb Plate on Lap)

15 Thrusters (95/65 lbs)

60 second Wall Sit (45/35 lb Plate on Lap)

20 Burpees

A Look Ahead : Programming Week of 08/12

This is how we all might be walking after Monday’s WOD!!  Yikes!  Leg day can getcha 😉  Be sure to mark your calendars for Saturday, Nov. 2nd – Body Fat Test of NC will be back at CFP and RISE for body composition testing!  Their premier mobile hydrostatic body fat testing unit is the most accurate and trusted method of body composition testing. It’s a great measure to have done a couple times a year to keep tabs on how your body is adapting to the workouts you do, your nutrition, etc.  You can read more on their website and you can get signed up for a time slot here!!

We’re also super pumped for Middle James Brewing’s Grand Opening next Friday, August 23rd!!  I’m sure you’ll be able to find many CFP members next door after a good Friday sweat session!  We definitely plan to be there!

Here’s your look ahead…

Monday – Weight wallsits, thrusters, and burpees against a running clock!  Oh my!

Tuesday – In case Monday wasn’t bad enough, today we back squat!!  Sets of 8 followed by 4 rounds of running and suitcase walking lunges.  See ya, legs!

Wednesday – Today we’ll give the legs a break and smoke our arms!  Push press up first, then a quick sprint (I use that term loosely, haha) of strict hspu, string ring dips, and push-ups!

Thursday – Finding a heavy single hang clean!  Then, a chipper of rowing, hang squat cleans, and pull-ups.

Friday – Deadlift day!  With some tall box jumps mixed in.  Our metcon is 10 mins of doubles, deadlifts, and bar over burpees.

Saturday – Partner WOD Saturday, of course!!  Grab a friend and let’s workout!

Sunday – Open Gym at 11 and Oly with Becca at noon!  Come get your lift on!

RISE Look Ahead

Monday – AMRAP day!  All the legs, baby!!

Tuesday – Strength day!!  Shoulder and core focus!

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

Thursday – Strength day!!

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

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

Who’s ready to work this week!  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Snatch High Pull (Snatch High Pull + Slow Eccentric)

@75-80% of max snatch

Low Hang Snatch (3,3,2,2,2,1,1,1)

Every 90 sec

2×3@70%

3×2@75%

3×1@80+%

High Hang Power Clean + Jerk (High Hang Power Clean + Tall Jerk)

2 sets of 3x (1+1)

Pause Below Knee Power Clean + Push Jerk (8×1)

Every 90 sec

*Pause 2 seconds off the floor

@70-80% max power clean

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

800m Run + 100 DU Buy-in

Then…

AMRAP Cindy in remaining time
Rest 5 min

Then….

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

1000m Row + 100 DU Buy-in

Then…

AMRAP

10 DB Clusters (50/35)

10 T2B