CFP BLOG

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

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

3 sets

Deadlift x 6-8 reps

Rest 1:00

DB Bench Press x 10-15 reps

Deadlift (3×6-8)

Dumbbell Bench Press (3×10-15)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets

2 min AMRAP

5 Burpees

10 American KBS (1.5/1)(Rx+2/1.25)

Rest 2:00
*Pick up where you left off on the previous set

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Split Jerk (8×2)

E2MOM for 8 sets

*Build to roughly 90% for your last set

Metcon

Metcon (3 Rounds for reps)

3 sets

3 min AMRAP

20/15 Cal Bike

15 Pull-ups (Rx+ C2B)

ME Push-ups (Rx+ Strict HSPU) in remaining time

Rest 3:00 b/t sets
*Score is total push-ups completed each round

*Scale bike and pull-ups so you are able to get some time on push-ups

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Tempo Front Squats (8×3)

5 count decent
E2MOM

*Build over the first 6 sets to a heavy triple and then perform sets 7 and 8 at the same weight.

Metcon

Charlie Horse (Time)

For time:

50/35 Cal Bike

25 Front Squats (175/115)

25 Burpee Box Jump Over (24/20)

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Hang Snatch (4×2)

Every 90 sec for 4 sets at 65-70% of 1RM

Hang Snatch (6×1)

Every 90 sec for 6 sets at 75-85% of 1RM.

Metcon

Metcon (Time)

3 RFT

10 Snatch (135/95)

15 T2B
10 min cap

A Look Ahead : Programming Week of 02/17

It’s WZA week!!!  This week we’re sending down 5 of our coaches (along with a sweet cheering squad) to compete in WODapalooza in Miami!  Coaches Brandon, Cory, Jen & Sarah are RX Team Blood, Sweat & Beers and Coach Amy is competing in the scaled division.  You can follow along all weekend on the leaderboard and stay tuned to our Instagram account (@crossfitpineville & @riseclt) and stories for heat times, live videos of workouts, and awesome pictures!

Athletes Jake Jerles and Alyssa Carlson are getting in on the action, too!  On Thursday, Jake is competing in the WZA Weightlifting Faceoff and Alyssa is competing WZA Gauntlet!!  We’ll be sure to share videos of them as well!  Head over to the WODapalooza website for all the info and schedules released so far!

You better believe we’ll be cheering loud and proud from home base!  Good luck to all our athletes, we’re so proud of your dedication and discipline and we know you will shine bright in Miami this weekend!!!!  You’re already winners in our book!!

Just a heads up, no open gym this Saturday as Coach Becca is hosting a lifting clinic from 10:45-12:45.  Sunday is open gym only from 11am – 12pm.  Here’s your look ahead…

Monday – Hang snatch singles up first today!  Then, 3 rounds of snatches and t2b!  Go fast, there’s a 10 minute cap 😉

Tuesday – We start off with tempo front squats today!  Afterwards, Charlie Horse…a benchmark workout of biking, front squats and burpee box jump overs!  So long legs!

Wednesday – Long metcon Wednesday…it’s a thing!  5 rounds of running, wallballs, and db burpee box stepovers.

Thursday – Going overhead with split jerk doubles today.  Then, 3 3-min AMRAPS of biking, pull-ups (rx+ c2b) and push-ups (rx+ strict hspu).  Go fast, you have built in rest!

Friday – Deadlifts and DB bench press to start off.  After, simple, not easy!  3 2-minute AMRAPs of burpees and KBS.  How many rounds can you get?

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Sunday – Open gym only from 11-12!

RISE Look Ahead

Monday – Strength day!!

Tuesday – All the things!  Working against a 5 minute clock…the faster you go, the more rest you get!

Wednesday – Alt 30 min EMOM!  Skiing, wall walks, burpees, box jumps, ground to overhead & hollow holds.

Thursday – Cardio!  1:05 on/25 sec off

Friday – Feel the burn!  45 sec on/15 sec off

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Ready to crush this week ahead?  As always, we’ll see you at the box!

Sunday Endurance

CrossFit Pineville – CrossFit

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Metcon

Metcon (Time)

For time:

2 sets

400m Run

1000m Bike

Rest 1:30

2 sets

300m Run

800m Bike

Rest 1:30

2 sets

200m Run

600m Bike

Rest 1:30

2 sets

100m Run

500m Bike
*Score is total time including rest

*Goal is to increase pace as distances go down.

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 min AMRAP

CrossFit

400m Run

3 Rounds

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

10 T2B

5 Strict Pull-ups (Rx+ Strict Ring MU)

RISE

400m Run

3 Rounds

15 Wallballs

10 Abmat Sit-ups

5 Inverted Ring Rows
*A 400m run starts the workout and is completed after every 3 rounds of the wallballs, T2B and pullups.

*Score is total rounds and reps of the 3 movements.

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Split Jerk (8×3)

E2MOM

55, 60, 65, 70, 73, 76, 78, 80% of 1RM

Metcon

Metcon (5 Rounds for reps)

5 sets

On a 2:00 clock

20/15 Cal Bike

AMRAP HR Push-ups (Rx+ Strict HSPU) in remaining time.

Rest 2:00 b/t sets

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

3 RFT

500m Row (Rx+ Ski)

21 DL (185/115)(Rx + 225/155)

12 Bar Facing Burpees
15 min cap

Accessories

3 sets

Barbell Glute Bridges x 8

Superset

45 sec side plank hold (each side)

Barbell Bridges (3×8)