CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (15 Rounds for reps)

E2MOM for 30 min (3 sets of each)

Station 1: 30/20 Cal Bike

Station 2: 40 Wallballs (20/14)

Station 3: 30 ALT DB Snatches (50/35)

Station 4: 20 Burpee Box Jump Overs (24/20)

Station 5: 40 sec side plank each side
*Every sec of side plank counts as a rep

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5-5-3-2-2-8-8)

E2MOM

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Then…

E3MOM

2×6-8 reps @ 80%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3 Strict HSPU (Rx+ 45# plate deficit)

6 Strict Pull-ups (Rx+ Strict C2B

12 ALT Pistols

A Look Ahead : Programming Week of 04/22

Man, the Easter Bunny sure has good form!  We hope you all enjoyed the mandatory rest day since the gym was closed.  Or at least enjoyed some sunshine outside!  We’re looking forward to the heat returning and are ready for an awesome week ahead!

There’s still time to sign up for Dr. Amy’s Stack-em High Hip Seminar happening Saturday, May 4th!  Tight hips, pain, issues squatting, knees caving in?  Come learn about your hips and get some practical, working, hands on advice for how to train through these things and make them better!  Contact Dr. Amy ASAP to get signed up!

Memorial Day Murph is coming up, too!  Join us for Murph and Mimosa’s!  We’ll be completing the Hero WOD Murph to remember the fallen, then raising our glass to them as we enjoy some brunch!  Be sure to RSVP in our private group page so we can have enough pancakes for everyone 🙂

Here’s your look ahead…

Monday – We’re kicking off the week with some back squats!!  Finishing some percentage work with 2 sets of 6-8 reps at 80%.  After, a muscle fatigue kind of WOD…12 min AMRAP of strict hspu, strict pull-ups and pistols!

Tuesday – A little interval work…biking, wallballs, dumbbell snatches, burpee box jump overs, and side planks.

Wednesday – Working those shoulders, dumbbell z press and floor press.  Then, 5 rounds of a fun triplet…DU, push press, and T2b!

Thursday – Some more interval work against a 3 min clock…400m runs + 3 c2b (rx+ ring mu) + cleans.  This one is for weight, so go heavy!

Friday – Some running intervals up first followed by some accessory work to make you better!

Saturday – A partner WOD is on tap!  Grab a friend and let’s get sweaty!!

Sunday Oly with Becca is on after a 2 week hiatus!!

RISE Look Ahead

Monday – Shoulders and cardio!  45 sec on/15 sec off

Tuesday – All of the things and legs (and a little dying? 😉 ) 1:20 on/30 sec off

Wednesday – Strength Tabata/Wallball Wednesday!!  I mean, it sounds like a good time!

Thursday – More Tabata – 20 sec on/10 sec off

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

Saturday – Aerobic Interval – 1:05 on/25 sec off

Let’s be thankful we GET to workout and are able bodied this week!  What are you going to do to make you proud of you??  As always, we’ll see you at the box!

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 min AMRAP

15 Cal Row

12 DL (155/105)

9 Hang Power Clean

6 S2OH
*Partners Alt complete rounds.

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Snatch Balance (2-2-2-1-1-1)

20 min

Build to a heavy single over the 6 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

100 DU

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

40 C2B

30 Burpee Box Jump Over (24/20)

20 Strict HSPU (Rx+ Deficit on 45# plate)

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Bench Press (5-3-2-ME)

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

Metcon

Metcon (Time)

For time:

50 Burpees Over the Bar

50 Front Rack ALT Reverse Lunges (95/65)

50 Push Press (95/65)

50 T2B
*12 min cap

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Metcon

Metcon (4 Rounds for time)

Every 10 min for 40 min

40/30 Cal Bike

800m Run

50 DU
*Modify reps so you get 2-3 min

rest minimum each set

*You may complete in any order .

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5-5-3–2-2-4-4-4)

E2MOM

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6-8 – 4 reps at 85%

Metcon

Metcon (Time)

For time:

40 Pull-ups

30 Back Squats (135/95)

20 C2B

30 Back Squats (135/95)

10 Ring MU
*14 min cap

*Back Squats from the ground

*Ring MU Scales: Low Ring Transitions w/dip out or 10 pullup + 10 push-ups

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Snatch (1×1)

*Take 15 min to work up to 80% of 1RM

Metcon

Metcon (4 Rounds for weight)

Every 5 min to 20 min

500m Row or 1k Bike

5 Snatches
*You must row twice and bike twice

*You only get 5 snatch attempts per set and your score is total weight for the successful reps.

*May increase or decrease weight through sets.