CFP BLOG

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

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

3 RFT

30 T2B

10 DL (Bodyweight)

20 Box Jumps (24/20)
15 min cap

Accessories

3 sets

Barbell Bridges x 6-8

Rest 1:00

Side Plank x 45 sec each side

Barbell Bridges (3×6-8)

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (8 Rounds for weight)

Every 4 min for 32 min

500m Row or 1k bike

8 UB Shoulder to OH
*Must complete 4 row and

4 bike

*Each set for total load of UB reps

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

3RFT

800 Meter Run

15 Strict Pull-ups

30 Russian KBS (1.5/1)
20 min cap

Weightlifting

Bulgarian Split Squat (3×20 each leg)

*Back Rack

*Barbell Only. Constant movement. No pausing at the top or bottom.

A Look Ahead : Programming Week of 09/09

Meet Dr. Connor and Dr. Dalynes, the owners and doctors at Outbound Chiropractic!

If Dr. Connor looks familiar it’s because he’s a member of CFP!  We’re excited to announce CFP and RISE Charlotte’s partnership with Outbound Chiropractic!  We share a similar mission with Outbound Chiropractic and have the same mindset – we’re here to help you reach YOUR true potential so that you can live your life to the FULLEST!

Outbound Chiropractic is located just down highway 51 from the gym, which is super convenient.  Dr. Connor and Dr. Dalynes are ready to help you move better, fell better, and achieve your goals in and outside the gym!  With our partnership, all CFP and RISE members are eligible to receive a New Patient Consultation and Exam (Includes x-rays, postural screening, nervous system assessments, and muscle scans) for only $29 as well as a 25% Discount of all chiropractic care!

We’re excited to share more about Dr. Connor and Dr. Dalynes in the coming weeks so you can get to know them better.  You can book an appointment with them at www.outboundchiro.com.

Here’s your look ahead…

Monday – We’ll metcon first today!  3 rounds of running, strict pull-ups, and kettlebell swings.  After, barbell bulgarian split squats!

Tuesday – A mixture of rowing and biking with shoulder to overhead.  8 sets with some rest mixed in!

Wednesday – 3 rounds of t2b, bodyweight deadlifts and box jumps…for time!  Then some accessories and barbell bridges and plank work.  **Don’t forget, fABtastic core & booty class at 5:30pm!**

Thursday – Some gymnastic interval work first…static holds, getting upside down, etc.  Afterwards, alternating every 90 seconds, some rowing, burpee box jumps overs, pull-ups, doubles and lunges.  Yikes!

Friday – Paused front squats up first, followed by running, thrusters and running!

Saturday – Grab a wreck bag and a partner for this WOD!  And maybe wear long sleeves, wreck bags are known to leave some raspberries 😉

Sunday – Open Gym at 11 and Oly with Becca at 11!  You won’t see Becca again until the 29th, so come get your lift on!

RISE Look Ahead

Monday – 1:20 on/30 sec off – Shoulders and legs!

Tuesday – Strength day!!  Leg burner!

Wednesday – Glycolytic Interval – 45 sec on/15 sec off

Thursday – Strength Day!!  All the things!

Friday – Glycolytic Interval – 1:05 on/25 sec off

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

As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

High-Hang Power Snatch (High Hang Power Snatch + High Hang Snatch)

3x(2+2) light to warmup

Hang Power Snatch (Pull + Hang Power Snatch)

Alternating EMOM x 10 min starting at 75% of max power & climbing by feel:

1st min: Pull + Hang Power Snatch

2nd min: Pull + Hang Snatch

Low Hang Clean (Clean Pull + Below Knee Clean + Clean)

3 sets @ 73% E90

Clean (Clean Pull + Clean)

3 sets @ 78% E90

Clean (3×1)

3 sets @ 82%+ E90

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

Partner WOD

1 mile Wreck Bag Run (50/35)

50 Strict Pull-Ups

100 American KBS (1.5/1)

100 Burpee Box Jump-Overs (24/20)

100 American KBS (1.5/1)

50 Strict Pull-Ups

1 mile Wreck Bag Run
*Every 400m counts as a rep

*408 total reps. Note reps in notes if not finished in cap.

*40 min cap

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5,3,1,6,6,6)

Every 2:30

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 6 reps @ 80%

*Set 5 – 6 reps @ 80%

*Set 6 – 6 rep @ 80%

*Increase 2-3% if yo were able to hit

all reps last week.

Metcon

Metcon (Time)

For time:

1000 Meter Row

50 Alternating Pistols

50 Alternating Dumbbell Snatches (50/35)

50 Goblet Squats (50/35)

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

Conditioning

2 Rounds (20 sec on/10 sec off each movement)

Plank Shoulder Taps

Mountain Climbers

V-ups

Air Squats

Burpees

Metcon

Metcon (Time)

2 RFT

800m Run

10 OHS (155/105)

15 Burpees Over the Bar

20 T2B

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Push Press (6×3)

Every 2:30

*Go heavier than last week

Metcon

Metcon (4 Rounds for reps)

16 min ALT EMOM

45 sec Assault Bike Cals

45 sec DU

45 sec Strict HSPU

Walking Rest

perf tues

CrossFit Pineville – Performance Lab-Home School

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Weightlifting

Deadlift

8 @ 50%

6 @ 60%

4 @ 70 %

3 @ 80%

2 x 2 @ 90%

Metcon

Metcon (15 Rounds for reps)

Alt Emom x 5

50 DU/SU

10-15 Pullups/Chest to bar

20 Lunges/OH Lunges
Aiden: 50

Pat: 40

Peter: 35

Jude: 20