CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

6 min ALT EMOM

30 sec Hollow Hold

20-30 Banded Good Morning

Then…

6 min ALT EMOM

20 sec Push-up Plank Hold + 10 sec Bottom Push-up Hold

3-5 Single Leg Box or Broad Jumps (Focus on perfect soft landing vs. height or distance of jump)

Metcon

Metcon (3 Rounds for reps)

E2MOM for 30 min (3 sets of each)

400m Run

10 DB Renegade Row (50/35) (Push-up + Row Left + Push-up + Row Right = 1)

500/400m Row

10-15 Burpee Box Jump Over (24/20)

60 sec HS Hold or Pike Hold
*Each 100m of the row and run counts as a rep

Home Workout

Metcon (3 Rounds for reps)

E2MOM for 30 min (3 sets of each)

400m Run

10 DB Renegade Row (50/35) (Push-up + Row Left + Push-up + Row Right = 1)

400 m run

10-15 Burpee Box Jump Over (24/20)

60 sec HS Hold or Pike Hold
Each 100 meter counts for 1 rep

Each second counts for one rep

Accessories

3 rounds

20/20 body weight Bulgarian split squats

45-1 min wall sit

Rest 2 min

Thursday

CrossFit Pineville – CrossFit

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Warm-up

60 sec Row at 60% effort

30 sec Prone Grip Active Hang

5 Inchworms

30 sec Supine Grip Active Hang

10 Spiderman Stretch

60 sec Row 70% effort

30 sec Plank Shoulder Taps

10 Scap Pull-ups

10 Russian Baby Makers

Power Clean Barbell Position Work

Metcon

Metcon (4 Rounds for reps)

4 sets

Against a 3-minute clock…

Row 500 Meters

Max Reps of C2B

Rest 60 sec, and then…

Against a 3-minute clock…

Run 400m

Max Reps of Power Cleans (185/135 lbs)

Rest 60 sec
Score is C2B + Power Cleans for each set

Home Workout

Metcon (Time)

The great pyramid

40 Alt DB box step ups (24/20)

30 Alt DB clean and jerks (50/35)

20 SA dumbbell thrusters (10per arm)

10 SA alt devil press (5 per arm)

20 SA dumbbell thrusters (10per arm)

30 Alt DB clean and jerks

40 Alt DB box step ups

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

Cossack Squat x 5 each side with a 5 sec hold in bottom

Standing Manual Quad Stretch x 60 sec each side

then…

Alt E90 for 2 sets of each

30 sec in place bear crawl + 30 sec hollow hold

30 sec Squat Therapy Hold in bottom of Squat

Static Bar Hang x 30-60 sec (1 set prone, 1 set supinated)

Weightlifting

Tempo Front Squats (5×3)

5 count descent
E3MOM

*Build over the first 4 sets and then repeat the same weight for the last set.

Metcon

Metcon (Time)

Young Karen and Fran

75 Wallballs (20/14)

45 Pull-ups
*10 min Cap

Home Workout

4 rounds

Tempo gob squat x 6-8

4 count down

4 count pause

Fast up

Rest 1 min

Split lunge hold 30/30 per leg

Metcon (4 Rounds for reps)

4 rounds

2 min

2 off

40 SU/DU

15 goblet squats

ME DB S2OH remaining time

(Round 1 and 3 right arm S2OH)

(Round 2 and 4 left arm S2OH)

AMRAP 4 AUTISM 2020

CrossFit Pineville and RISE Charlotte are proud to partner with AMRAP 4 Autism!!  We are excited to be a satellite host for their fundraising workout at our gym on Saturday August 1st, 2020 at 8am, 9am, and 10am.  Pick your preferred heat time and get signed up here!

Like most things this year, the coronavirus has sadly altered the plans for AMRAP 4 Autism’s flagship event.  It was originally to be held May 2nd at a big Sportsplex with fun for the whole family.  But, the team has altered course and found a way to continue their efforts to raise money for the Autism Strong Foundation supporting our local community affected by autism.

Pandemics, quaratines, none of that changes the implications of autism on those with the disorder or their families…

1 in 54 children are diagnosed with Autism in the US. The average cost for a family with autism spectrum disorder is $60,000.  AMRAP 4 Autism is a community fitness charity event with a simple goal of awareness, support and most importantly love for those children impacted with Autism.  Founded in 2013 in Charlotte, NC and now growing to multiple states throughout the country, A4A is a excited to have you join us on this journey of helping those in need.

AMRAP 4 Autism builds acceptance and awareness in our community; provides opportunities for more services and connections for kids with autism; and provides hope.

Couldn’t we all use a little more of that these days…HOPE!?  Join us Saturday, August 1st as we raise money for the Autism Strong Foundations and participate in this year’s AMRAP 4 Autism WOD!!

Register for just $32 here.  You’ll be making an impact, sharing in an awesome workout, and receive a t-shirt for participating!  Don’t want to use a barbell?  No problem!  We’ll gladly sub in slamballs.  We will have indoor or outdoor workout space, plenty of social distance and 20 participants per heat.

We’re looking forward to being apart of this wonderful event and hope you are too!

“Although the world is full of suffering, it is full also of the overcoming of it.” -Helen Keller

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

2 Rounds

Foward/Reverse Lunge x 10 each leg

Cat/Cow x 10

Banded Over/Under x 5 each way

Then..

2 Rounds

50m lateral shuttle each way

Banded Over/Under x 5 each way

Metcon

Metcon (4 Rounds for reps)

ALT Every 90 sec for 4 sets of each

Station 1 – 60 sec of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)

Station 2 – 60 sec of Banded Overhead Triceps Extensions (Red Band)

Station 3 – 60 sec of DU

Station 4 – 60 sec of Strict Pull-Ups

Station 5 – 60 sec of Assault Bike (cal)

Home Workout

Metcon (4 Rounds for reps)

ALT Every 90 sec for 4 sets of each

Station 1 – 60 sec of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)

Station 2 – 60 sec of bench dips

Station 3 – 60 sec of DU/SU

Station 4 – 60 sec of renegade rows

Station 5 – 60 sec plank

Monday

CrossFit Pineville – CrossFit

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Warm-up

Hip Mobility

Spider Stretch x 5 each side

Pigeon Stretch x :30 each side

Samson Stretch x :30 each side

3 rounds

KB Suitcase DL x 5 with a 3 sec hold at top of each DL (Right)

Medball Rotating Slams x 10 (Right)

KB Suitcase DL x 5 with a 3 sec hold at top of each DL (Left)

Medball Rotating Slams x 10 (Left)

Weightlifting

20 min

Weightlifting/Gymnastics

Deadlift x 15 reps

Rest 15-20 seconds

Push-ups or Strict HSPU x Max Reps

Rest 2 minutes

Deadlift x 10 reps

Rest 15-20 seconds

Push-ups or Strict HSPU x Max Reps

Rest 2 minutes

Deadlift x 5 reps

Rest 15-20 seconds

Push-ups or Strict HSPU x Max Reps

Deadlift (15,10,5)

*Build to a heavy 5-rep

Strict Handstand Push-ups (3xME)

*Record biggest set

Push-ups (3xME)

*Record biggest set

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets

2 min AMRAP

10 Box Jumps (24/20)

10 Push Press (115/75)

Rest 2:00 b/t sets
*Start where you left off each set prior.

Home Workout

Metcon (Time)

1 mile run

100 wall balls

50 burpees
You can split the movements up however you want

Accessories

4 rounds

V-up complex x 10

Weight Russian twist x 10/10

rest 1-2 min

Saturday

CrossFit Pineville – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Pump Session

20 min AMRAP

100 Lunge Buy-in

Then…

AMRAP in Remaining Time

20 ALT DB Curl to Press (50/35)

20 Push-ups

20 Air Squats

200m Run

Friday

CrossFit Pineville – CrossFit

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Warm-up

Hip Hinge Mobility

Samson Stretch x 1:00 each side

World’s Greatest Stretch x 5 each side

Pigeon Stretch x 1:00 each side

2 sets

Burpee Broad Jumps x 2

Single-Arm Kettlebell Swing x 5 (left)

Single-Arm Kettlebell Snatch x 5 (left)

Single-Arm Overhead Kettlebell Hold x :30 (left)

Burpee Broad Jumps x 2

Single-Arm Kettlebell Swing x 5 (right)

Single-Arm Kettlebell Snatch x 5 (right)

Single-Arm Overhead Kettlebell Hold x :30 (right)

Burpee Broad Jumps x 2

Weightlifting

4 sets of:

Deadlift x 3-5 reps

Rest 20 seconds

Tall Box Jumps x 5 reps

Rest 3 minutes

Deadlift (4×3-5)

*Build through sets. Start around 70% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

15 Power Clean (75/55)

30 DU

Home Workout

Metcon (AMRAP – Rounds and Reps)

7th Heaven

2 rounds

7 min amrap

7 burpees

7 squat jump + jumpin lunge each leg

7 clap pushups

7 v-ups

Rest 3 min Between rounds
Pick up where you left off

Accessories

4 rounds

Glute bridge hold x 1 min

Side plank 40/40

Lateral dB or plate raise 10/10

Rest 2 min

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

2 sets of :20 on / :10 off

– Single Arm Plank (Right arm first set then left on second)

– Cossack Squats

– Side Plank (Right first set and then left on second)

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Squat Jumps

– Donkey Kicks

**T2B Progressions**

Metcon

Metcon (5 Rounds for reps)

25 min ALT EMOM

Minute 1 – 20/15 Cal Row

Minute 2 – 40 DU

Minute 3 – 15/10 Cal Assault Bike

Minute 4 – 20 T2B

Minute 5 – 20 Russian KBS (1.5/1)(Rx+2/1.25)

Home Workout

Metcon (6 Rounds for reps)

Alt emom x 30 (6 rounds)

1: 8/8 Dumbbell floor press

2: 40 sec plank hold

3: 40 double unders

4: 8 pike pushups (rx+ S.Hspu) + max effort pushups remaining time

5: rest