CFP BLOG

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

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)

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP

400m Run

20 Burpees to 45# plate

20 SA DB OH Lunges (50/35)(Rx+ 70/50)

20 T2B
*Each 100m of run counts as a rep

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Clean (8×1.1)

E2MOM for 8 sets

*Rest 5-10 seconds b/t singles

*Build to a heavy double over the 8 sets

Metcon

Metcon (Time)

9-7-5

Cleans (155/105)(Rx+ 205/145)(Power or Squat)

C2B (Rx+ Ring MU)

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Thruster (3RM)

Spend 15 min finding a 3RM from the ground.

Metcon

Fran or Heavy Fran.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
8 min cap

Heavy Fran (Time)

21-15-9

Thrusters (135/95)

C2B
8 min cap

A Look Ahead : Programming Week of 02/10

It’s hard to believe, but we’re only 5 weeks out from the already sold out 5th Annual Battle of the Ages at CFP!!!  Saturday, March 14th 50+ 4-person teams from all different decades or all the same decade will take the competition floor to battle it out and find the fittest!  We’re looking forward to an awesome day!

We can’t pull off such events without all our wonderful sponsors and volunteers!!  If you or your small business would like to sponsor our event with over 200 competing athletes plus hundreds of spectators, please email us at info@pinevillecrossfit.com.  If you are able to volunteer and help judge that day, please sign up here.

Here’s your look ahead…

Monday – Up first today, finding a 3 rep thruster from the floor!  Then, a little ol’ lady named Fran!!  Or, heavy Fran!

Tuesday – Today, we’re cleaning!  Building up to a heavy double.  After, 9-7-5 of heavy cleans and chest to bar (rx+ ring muscle ups).  Oh my!

Wednesday – All the cardio today!  A longer metcon of running, burpees, single arm dumbbell overhead lunges, and t2b.

Thursday – Our metcon is up first today, 3 rounds of rowing, deadlifts and burpees.  Then, some accessory work of barbell glute bridges and some plank work.

Friday – Split jerk work, sets of 3!  Afterwards, some intervals of biking and hr push-ups (rx+ strict hspu).  See ya later arms!

Saturday – A fun partner WOD awaits!  A little running, some wallballs, push-ups and strict pull-ups!  Grab a friend and let’s get sweaty!

Sunday – Open gym at 11, Endurance class at 12!

RISE Look Ahead

Monday – Cardio!  3 mins on/1 min off

Tuesday – Plyometric day!  40 sec on/20 sec off

Wednesday – Strength day!  Shoulders and Core!

Thursday – Tabata!  20 sec on/10 sec off

Friday – All the EMOMs!  Fun times 🙂

Saturday – A fun partner WOD awaits!  A little running, some wallballs, push-ups and ring rows!  Grab a friend and let’s get sweaty!

Let’s make it a great on!  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 (4 Rounds for reps)

Partner WOD

On a running clock…

CrossFit

0:00-8:00 Max Reps C&J (155/105)(Rx+ 225/155)

8:00-16:00 Max Cals Bike

16:00-24:00 Max Reps Floor Press

24:00-32:00 Max Syncro Burpees

Rise

0:00-8:00 Max Reps Double DB C&J

8:00-16:00 Max Cals Bike

16:00-24:00 Max Reps DB Floor Press

24:00-32:00 Max Syncro Burpees

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Hang Snatch (Snatch Pull + Hang Snatch + Snatch)

E2MOM for 5 sets

*Build to a heavy complex for the day

Metcon

Metcon (Time)

For time:

12 Strict Pull-ups (Rx+ Bar MU)

21 OHS (95/65)(Rx+ 135/95)

9 Strict Pull-ups (Rx+ Bar MU)

15 Hang Power Snatch

6 Strict Pull-ups (Rx+ Bar MU)

9 Squat Snatch
15 min cap

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

DB Lunges (3×20)

E2MOM for 3 sets

*Front Rack

*Go heavy. Last few steps should be hard.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

20 DU

10 Air Squats
Rest 1:00 then…

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Devil’s Press (50/35)

10 Box Jumps (24/20)
*Rest 1:00 then…

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 T2B

10 Push-ups

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Hang Clean (4×2)

Every 90 sec at 65-70% of 1RM clean

**Rest 1:00 then into…

Hang Clean (Hang Clean + Clean)

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

Metcon

Metcon (4 Rounds for weight)

Every 4 min for 4 sets

20/15 Cal Bike

5 Cleans (70-75% of 1RM Clean)
*You only get 5 clean attempts per set.

*Score is the sum of the total successful lifts each round