CFP BLOG

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

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (6,5,4,3,2,1,3-5)

E2MOM

*Set 1 – 6 reps @ 65%

*Set 2 – 5 reps @ 70%

*Set 3 – 4 reps @ 75%

*Set 4 – 3 reps @ 80

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 3-5 reps @ 85%

Metcon

Metcon (Time)

For time:

400 Meter Run

7 Wall Walks (Rx+ 75′ HS Walk)

20 T2B

300 Meter Run

5 Wall Walks (Rx+ 50′ HS Walk

15 T2B

200 Meter Run

3 Wall Walks (Rx+ 25′ HS Walk)

10 T2B
*25’ sections for HS walk.

*16 min cap

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

5 Hang Squat Snatch (115/85)(Rx+ 185/125)

10 Bar Facing Burpees
Rest 2:00

Then…

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

10 Power Cleans (115/85)(Rx+185/125)

20 Pull-ups
Rest 2:00

Then…

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP

15 Box Jump Overs (24/20)

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

A Look Ahead : Programming Week of 12/02

It’s Naughty or Nice week!  Join us this Saturday as we give back to Operation Christmas Child, use our fitness for good, and celebrate the season with some brunch!  Please bring a small-ish toy (that could fit in a shoe box) for a 2-14 year old boy or girl and join us for a big group WOD (CF + RISE) at 9am, brunch to follow!  Get all the details here.

Hope you all had a wonderful Thanksgiving!  We’re back to regular programming this week (outside of Saturday 😉 ) and we’re ready to end the year strong!  Holiday parties and get togethers are frequent this time of year.  Don’t let your workouts and your nutrition fall to the way side!!  You’ve worked hard all year long, so here’s the game plan…control what you can control!

Look at your calendar each week and schedule those workouts in.  Block it out on you calendar!  Eat at home when you can since there will be lots of parties and more eating away from home than usual.  Drink your water.  Get your rest.  That’s it!  Oh yeah, enjoy the season!!

Here’s your look ahead…

Monday – We’ve got a few short AMRAPs to begin our week.  All couplets, squat snatches + burpees, power cleans + pull-ups, then box jumps + wallballs.  Work hard while the clock is running and enjoy the rest in between.

Tuesday – Back squat day!  Then a chipper of running, wall walks (rx+ handstand walks), and t2b.

Wednesday – Dumbbell shoulder press and floor press up first.  After, 5 rounds of doubles, db hang cleans, and db shoulder to overhead.

Thursday – Every 2 minutes…some running, renegade rows, biking, burpee box jump overs and front leaning on rings.

Friday – Today we metcon first!  It’s a burpee sandwich with front squats in the middle, for time!  Afterwards, kb bulgarian split squats + jump lunges.

Saturday – Naughty or Nice WOD!  View it here and decide if you’ll be naughty (rx) or nice (scaled) this year!

Sunday – Open gym at 11 followed by Endurance class at noon!

RISE Look Ahead

Monday – Strength day!!

Tuesday – EMOM!  Biking, wall walks, burpees, renegade rows, 100m sprint, & hollow holds!

Wednesday – Spartanish training!  1:30 on/30 sec off

Thursday – Glycolytic Interval – 40 sec on/20 sec off

Friday – 3 rounds, working against a 10 minute clock…a fun chipper of biking, burpees, db hang clean and jerks, box jumps, db snatches, and rowing!

Saturday – Naughty or Nice WOD!  View it here and have no fear, we will have a RISE version with dumbbells instead of barbells!

Let’s end the year on a high note!  As always, we can’t wait to 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 Cleans

6 S2OH
*Partners ALT full rounds

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (6 Rounds for reps)

30 min ALT EMOM

Minute 1 – 8 DL @ 65-70% of 1-RM

Minute 2 – 16 Walking Lunges with Farmer’s Carry (1.5/1)

Minute 3 – 24 Band Pull-Aparts

Minute 4 – 12 Parallette Shoot-Throughs

Minute 5 – 30-Sec Ring Support Hold
*90 total reps per round

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

Metcon

Metcon (Time)

Earn Your Turkey Partner WOD

For time:

5k Row Buy-in

Then…

10 rounds

5 Push-ups (Rx+ Strict HSPU)

10 Burpee Box Jump Overs (24/20)

15 Wallballs (20/14)

20 Medball Cleans (20/14)
40 min cap

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Gymnastics

E2MOM for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 25-50′

(use partner assist or Handstand Wall Walks if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

Muscle-ups (3xME)

Handstand Walk (3×25-50′)

Metcon

Metcon (Time)

For time:

50 Cal Row

40 T2B

30 Strict HSPU

20 Dumbbell Thrusters (50/35 lbs)

10 Strict C2B (Rx+ Bar MU)
*15 min cap

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Front Squat (1×1)

*Take 20 min to find a 1RM

Metcon

Metcon (Time)

3 RFT

20 Back Squats (205/125)

20 Box Step Ups (24/20)
*Rx+ bar comes from the ground

*15 min cap

A Look Ahead : Programming Week of 11/25 (Thanksgiving!)

Happy Week of Thanksgiving!!!  We will have abridged hours this week to celebrate turkey day with our family and loved ones!  The schedule is as follows:

  • Wednesday – 6:30m RISE cancelled, 7pm CrossFit cancelled.
  • Thursday – CLOSED!  Happy Thanksgiving!!
  • Friday – No early AM classes or evening classes!  We will have 9am CrossFit, 10am RISE, 11am CrossFit and 12:15pm RISE.
  • Saturday – Normal hours resume, 8:30 and 9:30am CrossFit and RISE classes!

If you need a workout before all the yummy food on Thursday, find yourself a turkey trot to join, or make your own, do 100 burpees for time, make up a body weight tabata workout, or search this blog for “travel WODs”!  Otherwise, we say, take a rest day and enjoy all the foods we don’t get to eat everyday!!  After all, it’s just one day and what we do for one day doesn’t make or break us 😉

On this week of thanksgiving, we are especially thankful for each of you!!  You guys make our gym what it is.  We provide the location and the workout, but y’all are putting in the work day in and day out and you guys motivate us coaches to keep going!  We hope each of you enjoy the day with those your love!

Don’t forget about our Naughty or Nice WOD/OCC gift box drive/Holiday brunch on Saturday, Dec. 7th!!  The workout has been released, so check it out here and decide if you’re going to be a little Naughty or Nice this year!  Get all the details about the day here and don’t forget to RSVP to our private event page so we can have enough food to go around!

Here’s your look ahead…

Monday – Hope you don’t need your legs the rest of the week!  Working up to a 1RM front squat for today!  Then, 3 rounds of back squats and box step ups, oh my!

Tuesday – A little gymnastic work to start things off!  Some ring work, getting upside down, and L-sits.  After, a fun chipper of rowing, t2b, strict hspu, db thrusters, and strict chest to bar pull-ups (or rx+ bmu).

Wednesday – A fun middle of the week partner WOD to earn that turkey 😉  a little rowing buy in, followed by 10 rounds of push-ups, burpee box jump overs, wallballs, and medball cleans. (No 7pm CrossFit!)

Thursday – CLOSED!  Happy Thanksgiving!

Friday – (9am & 11am classes only!) An alternating EMOM today of deadlifts, some weighted lunges, banded pull aparts, parallette shoot throughs, and ring support holds!

Saturday – A partner spin on DT with a little rowing built in!  Grab a partner & come on out!

Sunday – Open gym at 11am and Endurance class at 12 noon!

RISE Look Ahead

Monday – Strength day!!

Tuesday – Aerobic Interval – 1:20 on/30 sec off

Wednesday – Burpee Wednesday!!  30 sec on/15 sec off (No 6:30pm RISE!)

Thursday – CLOSED!  Happy Thanksgiving!!

Friday – (10am and 12:15pm classes only!) Feel the burn!  45 sec on/15 sec off

Saturday – All of the things E2MOM!

Let’s close out November with a bang!  We’ll see you at the box!