CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

Every 90 sec for 3 sets of each:

Wall Facing Handstand Marching x 20

Wall Walks x 4

Strict False Grip Ring Rows or False Grip Ring Pull-ups x 5-8

Strict Ring Dips x6-12

Strict Pull-Ups (Rings) (3×5-8)

Strict Ring Dips (3×6-12)

Metcon

Metcon (4 Rounds for reps)

4 sets

3 min AMRAP

500m Row (Rx+ 1.5k Bike)

ME Strict HSPU

Rest 3 min b/t sets

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5×2)

E3MOM

*Make all 5 sets heavy and building to a 2RM.

Metcon

Metcon (Time)

3 RFT

60 DU

15 Thrusters (95/65)

10 Burpee Box Jump Overs (24/20)

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

High-Hang Snatch (3×1)

E2MOM at 55-65% of 1RM Snatch

Directly into…

Hang Snatch (3×1)

E2MOM at 65-75% of 1RM Snatch

Directly into…

Snatch (5×1)

E2MOM at 75-90%

*Building over the sets, but do not increase if you miss a lift.

Metcon

Metcon (Time)

For time:

40/30 Cal Row

30 T2B

20 Snatch (135/95)
10 min cap

A Look Ahead : Programming Week of 10/15

Find a gym friend who pushes you to go a little harder!  We had SO much fun this past Friday night at our Sweat Social with Middle James Brewing!  The workout was fun, the beer was amazing, and the community was even better!  We’re excited for our neighbors to open & look forward to our next Sweat Social 🙂

This weekend marks halfway through our nutrition challenge!  We’re pumped with everyone’s progress and can’t wait to see where everyone is in another month.  If you’re still looking for some nutrition guidance, join Coach Michelle and friends this coming Saturday at 2pm at the box for a Healthy Happy Hour!!  Come learn about the nutrition that has fueled Michelle through her recent pregnancy and now in her postpartum journey, the same nutrition that keeps Brandon working harder and longer in the gym, and how it can fit into your life to help you achieve your goals!

Here’s your look ahead…

Monday – We’re starting off with some snatches from each position.  Then, a fun chipper – rowing, t2b & snatches!  Let’s go, Monday!

Tuesday – Back squat day!  Heavy double, working up to a 2 rep max.  Afterwards, 3 rounds of doubles, thrusters, and burpee box jump overs.

Wednesday – Working on that unglamorous gymnastics accessory work – getting upside some, false grip ring rows or ring pull-ups, and ring dips.  Our metcon is some intervals of rowing (rx+ biking) + handstand pushups with some built in rest.

Thursday –  It’s a long metcon kind of day.  Lace up your running shoes for some running, push-ups, wallballs & strict pull-ups.

Friday – Grab your favorite barbell!  We’ll metcon first – 5 round of power cleans, shoulder to overhead and back rack lunges.  Then we finish with some accessory work!

Saturday – rowing, db hang power cleans and pull-ups make up this week’s partner WOD!  Grab a friend and meet us there!!  And don’t forget…Healthy Happy Hour at 2 today!

Sunday Oly with Becca is on!  Come get your lift on!

RISE Look Ahead

Monday – Legs & core!  Glycolytic Interval – 45 sec on/15 sec off

Tuesday – Strength Day!!

Wednesday – Legs & core round 2!  Aerobic Interval – 1:30 on/30 sec off

Thursday – Spartanish training!  30 sec on/ 20 sec off

Friday – Strength day!!  Working that back side and posterior chain!

Saturday – Aerobic Interval – Max Effort day!  1:20 on/30 sec

Stay consistent and keep up the good work!  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Drop Snatch (4×3)

Light

High-Hang Snatch (1, 1, 1, 1, 1)

Hang Snatch (1, 1, 1, 1, 1)

Low Hang Snatch (1, 1, 1, 1, 1)

3 Position Snatch deconstruction:

1st min – High Hang Snatch

2nd min – Hang Snatch

3rd min – Low Hang Snatch

X 15 mins

*increase weight every 3 mins

Slow Clean (2×5)

High Hang Clean & Jerk (1, 1, 1, 1, 1)

Hang Clean & Jerk (1, 1, 1, 1, 1)

Low Hang Clean & Jerk (1, 1, 1, 1, 1)

3 Position Clean & Jerk deconstruction:

1st min – High Hang Clean + Jerk

2nd min – Hang Clean + Jerk

3rd min – Low Hang Clean + Jerk

X 15 mins

*increase weight every 3 mins

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

Team of 3 Partner WOD

1200m Run

120 DU

90 Power Cleans (115/75)

60 Box Step Overs with DBs (50/35)(24/20)

1200m Run

120 DU

90 Power Cleans

60 Box Step Overs with DBs

1200m Run
40 min cap

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

25 min

Front Squat (6×1)

E3MOM at 90-95% of 1RM

Metcon

Metcon (AMRAP – Reps)

12 min AMRAP

3 Hang Squat Cleans (135/95)

3 Burpee Box Jumps (24/20)

6 Hang Squat Cleans

6 Burpee Box Jumps

9…

9…

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Weightlifting

25 min

Bench Press (8×2)

80% across all sets

Metcon

Metcon (Time)

3 RFT

CFP Stair Loop

10 Single Arm DB Push Press Left Arm (50/35)(Rx+70/50)

10 Single Arm DB Push Press RightArm (50/35)(Rx+70/50)

15 HR Push-ups (Rx+ Ring Dips)
15 min cap

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

25 min

Deadlift (10,10,6,8,6,4)

E3MOM

10@55%

10@65%

6@75%

8@80%

6@85%

4@90%

Metcon

Metcon (Time)

For time:

50/35 Cal Bike or 60/40 Cal Row

50 Pull-ups

100’ DB Farmers Walking Lunge (50/35)

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

25 min

Hang Power Clean (1 Hang Power Clean + 1 Power Clean)

*E2MOM for 10 sets

*Build to a heavy complex

*First weight on the bar is your first set

Metcon

Metcon (12 Rounds for reps)

12 min ALT EMOM

50 DU

12 T2B

25 Push-ups