CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

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Accessories

Five sets of:

Barbell Z-Press x 5 reps

Rest 75 seconds

Weighted Strict Pull-Up x 5 reps

Rest 75 seconds

*Build over the 5 sets for both movements to find a 5RM for each.

Warm-up

15 min

Weighted Pull-ups (5×5)

Z-Press (5×5)

Metcon

Metcon (Time)

For time:

100 DU

50 Push Press (95/65)

50 Push-ups on Barbell

50 Push Jerks

100 DU
*15 min cap

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Deadlift (5×1)

E2MOM for 5 sets at 90-95%. These should be all mechanically sound lifts. If you start to lose good positioning drop the weight down to where you can keep good positions.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Box Jumps (24/20)

10 T2B

10 Barbell Front Rack Reverse Lunges (95/65)

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (5 Rounds for time)

Every 6 min for 5 sets

400m Run or 1.2k Bike

10 G2OH (115/75)

10 Bar Facing Burpees

5 Strict Pull-ups (Rx+ 5 Ring MU)
The goal of this workout is speed. Push the run, cycle the barbell and push the burpees even though you will be out of breathe.

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Accessories

2 sets

ME Red Band Shoulder Press x 1:00

Rest 1:00

ME Red Band Tricep Push down x 1:00

A Look Ahead : Programming Week of 01/20

You are what you repeatedly do!  Not what you do occasionally or what you do every now and then or do once in a while.  You are what you do day after day after day, most of the time!  So just focus on one day at a time, one decision at a time, and keep working towards your goals!  Choosing the healthy meal, working out on a day you didn’t want to, drinking more water, getting to bed earlier.  Slowly the little decisions add up to BIG changes!

Coach Jen led an awesome muscle-up clinic this past weekend and Coach Becca has a sold out weightlifting clinic scheduled for next month!  What clinic would you like to see next at CFP and RISE?  Let us know and we’ll see what we can do!

Looks like it’s finally decided to be winter this week.  Our new hoodies have been ordered and should be in soon!  Let’s make it a great week!  Here’s your look ahead…

Monday – A little ol’ lady named Cindy!  Have you ever tested Cindy before?  Let’s see all those gold stars!!  A little accessory work to follow.

Tuesday – Working against a 6 minute clock today…5 sets of a little running, some barbell cycling, burpees, and strict pull-ups (rx+ ring MU).

Wednesday – DL day, some heavy singles!  Then, 10 minutes of box jumps, t2b, and barbell front rack lunges.

Thursday – Barbell z-presses and weighted strict pull-ups up first.  Afterwards, a little chipper of doubles, push presses, push-ups, push jerks & more doubles!  See ya arms!

Friday – Today we hang clean!  Then, a few sets of rowing and wallballs!

Saturday – Partner WOD Saturday!  Grab a friend for this mostly bodyweight workout…should be fun!

Sunday – Open gym from 11am – 12pm & Endurance Class at noon!

RISE

Monday – Strength day!!

Tuesday – Up against a 5 minute clock…skiing slamballs, & push-ups + biking, goblet squats, and v-ups.

Wednesday – A fun alternating EMOM today!

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

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

Saturday – Partner WOD Saturday!  Grab a friend for this mostly bodyweight workout…should be fun!

We can’t wait to see you at the box!

Sunday Endurance

CrossFit Pineville – CrossFit

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Metcon

Metcon (3 Rounds for reps)

10 min ALT EMOM

50 sec ME Bike for Cals

15 Air Squats

Rest 3 min

10 min ALT EMOM

50 sec ME Row for Cals

10 Box Step Overs (20)

Rest 3 min

10 min ALT EMOM

50 sec ME Ski for Cals

16 ALT Lunges
*Score is total Cals for Bike, Row, Ski

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 min AMRAP

100m Sprint

5 Devil’s Press (50/35)

5 DB Thrusters (50/35)
*ALT full rounds with partner

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (1×1)

Take 25 min to build to today’s 1RM Back Squat

Metcon

3 min Assault Bike Test (Calories)

3 min ME bike for Cals

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Reps)

On a running clock:

For Max Reps

60 sec ME Strict Pull-ups (Rx+ Bar MU)

Rest 60 sec

60 sec ME Barbell Strict Press (45/35)

Rest 60 sec

60 sec ME Row for Cals

Rest 60 sec

60 sec ALT DB Snatch (50/35)(Rx+70/50)

Rest 60 sec

60 sec Ring Dips
Rest until 15:00 then…

Metcon (4 Rounds for reps)

20 min ALT EMOM (4 sets of each)

Minute 1 –Strict Pull-Ups (Rx+ Bar MU) x 60-70% of Reps Achieved in 60 seconds

Minute 2 – Barbell Strict Press (45/35) x 60-70% of Reps Achieved in 60 seconds

Minute 3 – Rowing x 60-70% of Cal Achieved in 60 seconds

Minute 4 – ALT DB Snatch (50/35)(Rx+ 70/50) x 60-70% of Reps Achieved in 60 seconds

Minute 5 – Ring Dips x 60-70% of Reps Achieved in 60 seconds

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

20 min

Paused Deadlift (4×10)

*2 sec pause at knee
55% of 1RM DL

Metcon

Metcon (3 Rounds for time)

Every 5 min for 3 sets

20 Burpees

10 Strict HSPU

10 Wallwalks (Rx+ 50’ HS walk (25’ sections))