CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

*15 min

Weightlifting

Shoulder Press (5×2-4)

E3MOM

*If and only if you hit 4 successful reps at a weight then go up for the following set.

Metcon (Time)

For time:

50 Cal Row

40 Single Arm DB Push Press (50/35)

30 T2B

20 Burpees
*For the DB Push Press use 2 DBs. Complete 10 reps on one arm while the other DB is in the front rack. ALT every 10 until you do 20 on both arms.

Metcon

Tuesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

50 DU

10 Strict Pull-ups

20 ALT Reverse DB Farmers Lunges (50/35)

40 Air Squats

Monday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Weightlifting

High-Hang Snatch (4×2)

EMOM for 4 sets

*50-65% of 1RM Snatch

Right into…

Hang Snatch (4×1)

EMOM for 4 sets

*65-80% of 1RM

Right into…

Snatch (3×1)

E2MOM for 3 sets

*80+% of 1RM

*Increase loading through all sets

Metcon

Metcon (2 Rounds for time)

Every 6 min for 2 sets

500m Row

30 Russian KBS (1.5/1)(Rx+ 2/1.25)

15 Strict HSPU

A Look Ahead : Programming Week of 12/10

We may not have gotten all the snow, but the roads are predicted to be icey in the morning!  We will cancel all early AM classes tomorrow, Monday 12/10 and open our doors at 9AM.  As always, our top priority is the safety of all our coaches and athletes!  Stay tuned for details about Tuesday morning as well since a refreeze is a definite possibility.

If you a morning worker-outer & need a WOD to do at home, search travel WODs on the blog & you’ll have plenty to choose from!  Better yet, 100 burpees for time…3…2…1…GO!  😉

Body fat testing is this Saturday!!  Only a few time slots left, so get signed up here!  And don’t forget your check-ins this month to win a $100 giftcard to your favorite restaurant!  Here’s your look ahead…

Monday – Snatches from each position today, building in weight.  After, 2 rounds of rowing, kettlebell swings & strict hspu with a little rest built in!

Tuesday – Long metcon day!  Grab a rope for DU, strict pull-ups, dumbbell reverse lunges, and air squats.  Just keep moving!

Wednesday – Shouler press!  Then a little chipper of rowing, dumbbell push press, t2b, and burpees!

Thursday – First up, pause deadlifts mixed in with some L-sit work.  We’ll finish off with 3 rounds of doubles and power cleans!

Friday – Three 6 minute AMRAPS today with 4 minutes rest between.  Enjoy the rest and push it when it’s go time!

Saturday – A little partner chipper awaits of running, power snatches, overhead squats & bar facing burpees.  Grab a partner & get to the gym!

Sunday Oly with Becca!  Be there!

RISE Look Ahead

Monday – Boulder shoulders!  45 sec on/15 sec off

Tuesday – Strength day!!  More shoulders 😉

Wednesday – Legs & core!  1:30 on/30 sec off

Thursday – Spartanish Training! 40 sec on/20 sec off

Friday – Legs!  Strength day!!

Saturday – Aerobic Interval – 1:30 on/20 off

Just a couple weeks left in 2018!  Let’s make them the best they can be!  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

View Public Whiteboard

Weightlifting

Pause Below the Knee Snatch Pull (4×3)

Building in weight.

Hang Snatch (Snatch Pull + Hang Snatch + OHS)

EMOM

4×1@75-80%

4×1@80-85%

Tall Jerk (3 Shoulder Press + 3 Tall Jerk)

* 2 light sets

Power Clean & Jerk (6×1)

Every 90 sec

3@75-80% of 1RM Power Clean

3@80-85%

Saturday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

10 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 min AMRAP

20 Cal Bike

20 DB Thrusters (50/35)

20 DB Box Step Overs (50/35)(24/20)

20 Pull-ups

20 Box Jumps (24/20)

Friday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Weightlifting

Front Squat (5,4,3,2,1,1,4)

Every 2:30

5@65%

4@75%

3@80%

2@85%

1@90%

1@95%

4@ as heavy as possible

Metcon

Metcon (Time)

For time:

100 Wreck Bag Snatch (50/35)

Thursday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

10 min

Metcon

Metcon (15 Rounds for reps)

ALT E2MOM for 30 min (3 set of each)

Station 1: 400/300m Row

Station 2: 30 Ring Dips

Station 3: 30/20 Cal Bike

Station 4: 30 T2B

Station 5: 10 Renegade Rows (50/35)

(Push-up, Row Left, Push-up, Row Right)

Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Weightlifting

Pause Deadlift x 6 reps

*Pause 2 sec at knee

*Start at 60% of 1RM DL and increase based on how you feel.

Rest 1:00

50’ HS Walk or 20-30 Shoulder Taps

Rest 1:00

Paused Deadlift (3×6)

*2 sec pause at knee

Handstand Walk (3×50’)

Metcon

Metcon (Time)

2 RFT

800m Run

30 Wreck Bag Power Cleans (50/35)

20 Pull-ups (Rx+ C2B)

Nutrition Challenge Winners & December Check-In Contest!!

Huge congrats to our Nutrition Challenge Winners!!!  These 3 winners stayed committed the whole 8 weeks, checked in weekly with their coach, and made strides to shed fat, get stronger, and learn how to properly fuel their bodies!

1st Place – Todd McDaniel!  Todd, you’ve won a 1-on-1 gymnastics coaching session with Pamela Gagnon & a gift card to Whole Foods!  We’ll be in touch about getting you your prizes!

2nd Place – Jackie & Jason Cansler!  Congrats guys, your next date night is on us with a gift card to a Whole Foods Salude! Cooking Class!  Plus, you’ve each won a pair of Bear Komplex Grips!  We’ll be in touch about your prizes 🙂


Alright, with the hustle and bustle of the season, we want to keep you focused on your goals!  And that means keeping you in the gym!  We’re excited to announce our December Check-In Contest!!

The Deets:

  • The Check-In Contest begins today, December 4th and runs until Tuesday, January 1st.
  • Check in at CFP or RISE on FB and/or Instagram whenever you come to workout!
  • Post a picture or video pertaining to your workout, the gym, your workout buddy, etc.
  • Use the hashtag #cfpholidayhustle18 or #riseholidayhustle18 so we can search and tally your posts! (Instastories doesn’t count since we cannot see them beyond 24 hours.)
  • Then, in January we will compile the most check-ins and draw a winner!
  • The prize – a $100 Gift Card to your favorite restaurant!!!

Pretty simple, stay consistent in your workouts over the next month, check-in on social media whenever you’re at the box, win prizes!!  What’s not to love!?

Alright, check-ins officially count starting today, 3…2…1…GO!