CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Gymnastics

ALT Every 90 sec for 5 sets of each

3-10 Strict HSPU (Rx+ Strict Deficit HSPU)

3-10 Strict Pull-ups (Rx+ Bar MU)

*Goal is to aim for same number of reps across all sets.

Strict Handstand Push-ups (5×3-10)

Strict Deficit HSPU (5×3-10)

Strict Pull-Ups (Bar) (5×3-10)

Bar Muscle-ups (5×3-10)

Weightlifting

Deadlift (5,5,5)

1×5@65%

1×5@75%

1×5@85%

Metcon

400m Run (Time)

Max Effort 400m Run

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

For time:

2k Row (Rx+ 5k Bike)

4 Rounds of Cindy (Rx+ C2B)

800m Run with slamball (30/20)
20 min cap

Accessories

3 RNFT

DB Bench x 6-10

Dragon Flags x 5

Dumbbell Bench Press (3×6-10)

A Look Ahead : Programming Week of 06/18

This weekend’s 5 Year Anniversary Party just got a lot more fun, a little slippery, and pretty wet!!! So bring a bathing suit or clothes you don’t care about getting wet! 😉

If you’re planning to come to the party this weekend (and we sincerely hope you are!) or are bringing friends and family (the more the merrier!), be sure to RSVP to our FB event. We want to have enough food for everyone! We’ll have burgers & dogs, buns if you want them, and basic condiments (ketchup & mustard), so if you’re a condiment & fixin’s lover you may want to bring some to share with the group (ie mayo, pickles, tomato, lettuce, etc).

We’ve started a new programming cycle! There will be an emphasis on front squats and deadlifts as well as strict pull-ups or bar muscle ups (depending on your skill level), and strict handstand push-ups. As always, if you have questions, talk to your coach!!

Here’s your look ahead…

Monday – It’s front squat day!! Followed by 2 6-min AMRAPs, first up is slamballs & burpees, then kbs & box jumps.

Tuesday – We metcon first today with rowing or biking, 4 rounds of Cindy and an run to close it out!  Afterwards, a little dumbbell bench press and dragon flys.

Wednesday – First up, some alternating gymnastic work of strict handstand push-ups (rx+ add a deficit) and strict pull-ups (rx+ bar MU). Second, some deadlift work! Lastly, a max effort 400m run!

Thursday – A longer alternating EMOM today including dumbbell snatches, wallballs, pull-ups (rx+ c2b), strict hspu & max cals on the bike! Don’t worry, you get a little rest before and after the bike each round 😉

Friday – snatch day! After snatches, a little classic CrossFit with 4 rounds of burpees, KBS, and box jumps!

Saturday – CFP’s Anniversary WOD!!! Remember, we only have one giant class for CF & RISE at 10am followed by the party!! Clean Juice Kingsley will be with us as well as Rod from The Perfect Touch Mobile Massage. They are both providing prizes in addition to Isagenix, FitAid, and Fortress Physical Therapy! Plus, you saw the waterslide, right!?

Sunday open gym only. No Oly this week post party, but we’ll be back at it next week!

RISE Look Ahead 

Monday – Anaerobic interval – 20 sec on/20 sec off – Cardio/HIIT/Legs

Tuesday – Glycolytic interval – 40 sec on/20 sec off – Spartan Training!

Wednesday – Aerobic interval – 1:20 on/30 sec off – Functional Fitness/Shoulders

Thursday – Anaerobic interval – 30 sec on/20 sec off – Cardio/Core day!

Friday – Strength Day!!

Saturday – Anniversary WOD!!! Join all the fun listed above!

As always, we’ll see you at the box!

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

15 min

Front Squat (5,5,5+)

*Percentages are based off of 90% of 1RM

1×5@65%

1×5@75%

1×5+@85%

Metcon

Metcon (2 Rounds for reps)

6 min AMRAP

15 Slamball (30/20)

10 Burpees

Rest 3 min

6 min AMRAP

15 Russian KBS (1.5/1)

10 Box Jumps (24/20)

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Tall Snatch (3 Snatch Press Under + 3 Tall Snatch)

*2 sets light

Hang Snatch (Snatch Pull + Hang Snatch)

10 min EMOM

70-80% of 1RM

*Pause 3 sec in catch.

Tall Clean (3 Tall Clean + 3 Hang Power Clean)

*2 sets light

Hang Clean & Jerk (Clean Pull + Hang Clean + Jerk)

10 min EMOM

*3 sec pause in the catch of the clean and the jerk

*70-80% of 1RM

Saturday

CrossFit Pineville – CrossFit

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Warm-up

20 min

Metcon

Metcon (3 Rounds for reps)

Partner WOD

5 min AMRAP

400m Run Together

20 Syncro Burpees

ME G2OH (95/65)

Rest 3 min

5 min AMRAP

300m Run Together

15 Syncro Burpees

ME G2OH (135/85)

Rest 3 min

5 min AMRAP

200m Run Together

10 Syncro Burpees

ME G2OH (155/105)

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

25 min

Sotts Press (3×5)

*Stay light and increase over the sets

*First set may be PVC pipe.

*Stay as deep as you can in snatch receiving position while maintaining feet flat on floor.

Pause Overhead Squat (4(1 Snatch Push Press + 1 Pause OHS))

*E2MOM for 3 sets building over the sets

*Each set consists of 4 reps of the complex

Metcon

Metcon (6 Rounds for reps)

3 sets

ME Bodyweight Floor Press

ME Strict Pull-ups
*Rest 1 min b/t sets

*Score is total press and pull-ups each set.

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 3 Minutes of Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

Metcon

Metcon (2 Rounds for reps)

2 sets for max reps

3 min Row for Cals

2 min of Russian KBS (1.5/1)

3 min of Bike for Cals

2 min of HR Push-ups
*Can start on row or bike, just go in same order

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

20 min

Metcon

Metcon (3 Rounds for time)

Every 12 min for 3 sets

400m Run

30 Wallballs (20/14)(Rx+30/20)

20 ALT DB Snatch (50/35)

10 Burpee Box Jump Overs (24/20)

400m Run

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (9 Rounds for reps)

Gymnastics Conditioning

For Max Reps

30 seconds Pull-ups (Rx+ Bar MU)

Rest 30 sec

30 seconds T2B

Rest 30 sec

30 seconds Wall walks (Rx+ HS Walk Feet)

Rest 30 sec

45 sec Pull-ups (Rx+ Bar MU)

Rest 15 sec

45 seconds T2B

Rest 15 sec

45 sec Wall walks (Rx+ HS Walk Feet)

Rest 15 sec

60 seconds Pull-ups (Rx+ Bar MU)

60 seconds T2B

60 seconds Wall walks (Rx+ HS Walk Feet)
*HS walks are number of completed 10′ sections

Weightlifting

Clean (1 Halting Clean DL + 1 Clean)

E2MOM

Sets 1-2: 60%

Sets 3-4: 70%

Sets 5-6: 75%

Sets 7-8: 80%

*Lighter percentages this week. Focus on technique.