CFP BLOG

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

Thursday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Weightlifting

5 sets

Barbell Z-Press x 5

Rest 75 sec

Weighted Strict Pull-ups or Strict x 5

Rest 75 sec

*Build over the 5 sets to work to a heavy

5-rep for both.

Z-Press (5×5)

Weighted Pull-ups (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

40 DU

10 DB Hang Clean & Jerk (50/35)(Rx+ 70/50)(5 each arm)

10 C2B

Wednesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Metcon

Metcon (3 Rounds for reps)

Every 10 min for 3 sets

2 min Row for Cals

2 min Burpee Box Jump Overs (24/20)

2 min Bike for Cals

400m Run
*You may take your time on the run, but use it as an opportunity to get your breathing under control.

*Score is total cals+reps+cals

Tuesday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

Weightlifting

Deadlift x 15 (60ish%)

Rest 20 sec

60 sec of ME Strict HSPU

Deadlift x 10 (70ish%)

Rest 20 sec

60 sec of ME Strict HSPU

Deadlift x 5 (80ish%)

60 sec of ME Strict HSPU

Deadlift (15-10-5)

Strict Handstand Push-ups

Record the largest unbroken set from the 3 one minute intervals

Metcon

Metcon (4 Rounds for reps)

4 sets

2 min AMRAP

10 Power Cleans (115/75)

10 Push Press (115/75)

Rest 2 min b/t sets

April 2019 Athlete of the Month – David Perkins!!!

Meet our April 2019 Athlete of the Month – Dave Perkins!!!

Dave has been a member of CFP & RISE for almost 15 months now!  He is a busy husband and proud dad of twin girls now in college.  Dave has come so far in his time with us.  He first joined wanting to get healthier and in better shape, and I would say he has definitely accomplished both!  He has shed some body fat, added lean muscle, and keeps improving month after month on those lifts and metcons!

Dave trains smart and has made sure to check his ego at the door.  He’s focused on form and has continued to get stronger, most recently PRing his snatch at our Battle of the Ages competition!  Dave has an encouraging word every time you see him and never leaves without a few fist bumps after the WOD.  We’re so thankful to have you as part of our community at CFP, Dave!

Keep up the great work, the best is yet to come!  Read more about Dave below…

  1. Tell us about yourself in a few sentences.  Raised in a military family so moved around a bit but grew up primarily in FL – proud to say there are no “Florida Man” stories about me.  In May, my wife and I celebrate our 25th anniversary; we are the proud parents of twin girls who currently attend Furman University.  Love to laugh and watch sports – my favorites are the Florida Gators, Miami Dolphins and the USA in any, and all, international competitions.
  2. What do you hope to achieve through CrossFit?  In 2020, I will turn 50 so I’m hoping CF will help me develop the physical foundation to actively enjoy the later years of my life.  After a year, I’ve already seen improvements with my physique, knees and back.  I’m now able to play golf without needing a day to recover from knee and back soreness and have started an annual surf trip with friends down in FL (I can’t guarantee there may not be future “Florida Man” stories resulting from these trips).
  3. What is your favorite CF exercise?  The Power Clean but I really enjoy the creativity of the holiday-themed metcons – I especially enjoyed the 12-days of Christmas and the recent Easter-themed metcon with my CFP class.
  4. What CF exercise do you least like?  The Burpee, especially the burpee over bar.  It’s crazy that I have no problems with the 24-inch box overs but get so tired “jumping” over a 6-inch bar after doing a burpee; I say “jump” but it’s more like a skip…ugh.
  5. What would you tell someone considering trying CFP?  Honestly, I don’t think I can fully articulate what this box means to me.  It’s so much more than just a gym; I know this is a cliché but it truly feels like family.  The coaches are personable, super attentive, offer suggestions to improve technique and provide scaling options to help members dealing with ailments or who can’t complete the workouts as prescribed.  The coaches and members are so welcoming to new members and are full of encouragement – everyone truly wants to see you succeed in achieving your personal goals.  I can’t tell you how many workouts I’ve been proud to complete but know that I wouldn’t have gotten through it without hearing a word of encouragement from someone when I was at the brink.  As if this type of environment wasn’t enough, a brewery will soon be opening right next door; looking forward to some future post-workout “cooldowns” there.

Monday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Metcon

Gymnastics Interval Test (6 Rounds for time)

Every 5 min for 6 sets

10 Strict Pull-ups

15 T2B

20 Push-ups

25 Wallballs (20/14)

A Look Ahead : Programming Week of 05/06

Happy Sunday athletes!  We’re excited to announce our partnership with SweatNET Charlotte!  SweatNET members can now drop into our RISE classes for just $10!!  We’re excited to have some new faces join our awesome community!  Haven’t tried a RISE class lately?  I dare you, it just might kick your butt in a totally different way!

Somehow, it’s already May!  We’re looking forward to Murph & Mimosas this Memorial Day as we honor the fallen and raise our glass to them with mimosas and brunch after Murph on Monday, May 27th!  Be sure to RSVP to the event in our private group page so we can cater in enough eggs, bacon and pancakes 🙂  Feel free to bring a friend or family member, the more the merrier!

Here’s your look ahead…

Monday – Time for a little retest of our Gymnastics Interval Test! 6 rounds every 5 minutes of strict pull-ups, t2b, push-ups, and wallballs.

Tuesday – Working those deadlifts and strict handstand push-ups first! After, some barbell cycling of power cleans & push presses.

Wednesday – Intervals are the name of the game! Rowing, burpee box jump overs, biking & running!

Thursday – Barbell z-press + strict weighted pull-ups/strict pull-ups first. Then, 10 minutes with your jump rope, a dumbbell (for single arm c&j), and the pull-up bar (for c2b)!

Friday – Some split squats and bent over row work! Afterwards, a chipper! Rowing, air squats, kbs, and walking lunges!

Saturday – Some running, overhead squats, and burpee box jumps with your fav partner!

Sunday Oly with Becca! Come perfect those Olympic lifts!

RISE Look Ahead

Monday – The best kind of Monday’s have burpees 😉 45 sec on/15 sec off

Tuesday – All is the things (and legs and a little death) – 1:20 on/30 sec off

Wednesday – Strength day!! Boulder Shoulders

Thursday – Thruster Thursday! 45 sec on/15 sec off

Friday – Allll the shoulders! 20 sec on/10 sec off

Saturday – Cardio and core – 1:05 on/25 sec off

Cheers to a new week ahead!  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

View Public Whiteboard

Weightlifting

High-Hang Power Snatch (Snatch High Pull + High Hang Sn + Sn Balance + OHS)

2 sets of (3+3+3+3) empty bar – light weight

Hang Power Snatch (Hang Power Snatch + Snatch)

1 set E90 x 5 sets climbing from 70% of max Power Snatch

Snatch (5×1)

E90 x 5 sets @ heaviest weight from previous complex

Overhead Drop to Split (2×5)

empty bar – light weight

Clean and Jerk (Clean + Front Squat + Jerk)

1 set E2MOM @ 80%+ x 5 sets

Saturday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

14 Cal Row

7 Thrusters (155/105)

7 Strict Pull-ups
**Alt Full Rounds**

**Rest 5 min**

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

9 Cal Row

9 Burpee Box Jump Overs (24/20)

9 Push Press (155/105)
**Alt full rounds**

Friday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Weightlifting

4 sets

Deadlift x 3-5 reps

Rest 20 sec

Strict HSPU x ME UB

Rest 3:00

**Pick a strict HS Push-up scale that allows you to get at least 10 on the first set.

Deadlift (4×3-5)

Strict Handstand Push-ups (4xME)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

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

30 DU

Thursday

CrossFit Pineville – CrossFit

View Public Whiteboard

Warm-up

15 min

Metcon

Metcon (5 Rounds for time)

Every 8 min for 5 sets

20/15 Cal Bike

15 T2B

10 Front Squats (135/95)

400m Run
*You can start on the run or

bike.