CFP BLOG

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

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Low Hang Snatch (2 Snatch Lift Off + 1 Low Hang Snatch)

Every 90 sec for 10 sets

*Build from approx 70% of 1RM

snatch. If you miss twice in a row

finish reps at last made weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Power Snatch (95/65)

9 Burpees Over the Bar

12 T2B

A Look Ahead : Programming Week of 07/01

Little eyes are always watching 🙂  We had so much fun this weekend working out with everyone Saturday morning and relaxing and celebrating 6 years of fitness, family, and fun at the Blount’s pool!  Thank you again to Gary and Stephanie for hosting us!!!

We’re excited to celebrate America this Thursday!!  Be sure to join us at 9am for one big CrossFit +RISE group 1776 WOD.  We will be closed early morning hours Friday and resume a normal schedule Friday at 9am.

We’re 2 weeks out from the start of our Small Group Nutrition Coaching Collective, Round 2!!  Coach Alex of The Fuel Method will be leading our small group once again, working with you individually and in a small group setting, using her background in counseling to help you develop a better relationship with food and establish what fueling method is best for you!  It’s not about giving up your favorite foods, it’s not about overhauling your diet or never eating out again.  It’s about building habits that will create lasting results.  Join Alex on Wednesday July 10th or Saturday July 13th to get more info, ask any questions you may have, fill out your intake form and get your measurements taken!

Here’s your look ahead…

Monday – Low hang snatch work to start off our week!  Then, a 12 minute AMRAP of power snatches, burpees over the bar, and toes to bar.  Time to work on some barbell cycling!

Tuesday – Allll the back squats today.  Back squat triples up first and then a little chipper of running, back squats, and running.  See ya, legs!

Wednesday – Some accessory shoulder and core work to start us out, today.  Afterwards, 5 rounds of doubles, push-ups and strict pull-ups (rx+ strict ring muscles ups)!

Thursday – Happy 4th of July!!  7/4/1776 Parter WOD!!  Power cleans, burpees, buddy carries, and wallballs…fun fun!!

Friday – (No early AM classes!)  A clean + front squat complex up first.  After, an alternating EMOM of strict pull-ups, front rack lunges, and a burpee + double combo!

Saturday – Lucky us, 2 partner WODs this week!  Come get your weekend WOD in!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead

Monday – It’s Thruster Thursday, but on Monday 😉 45 sec on/15 sec off

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

Wednesday – Strength Day!!  All of the things, legs, and maybe some death!

Thursday – Happy 4th of July!!  7/4/1776 Parter WOD!!  Power cleans, burpees, buddy carries, and wallballs…fun fun!!

Friday – Tabata!  20 sec on/10 sec off

Saturday – Birthday Burpees for Sarah’s 29th (again) birthday!!! (On Sunday, that is)  1:05 on/25 sec off

We can’t wait to see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Snatch High Pull (3×3)

Every 90 sec at 80-85%

Pause Below Knee Snatch (Pause below knee snatch + snatch)

5 sets climbing E90

Pause Below Knee Clean (Pause below knee clean + clean)

5 sets climbing E2MOM

Push Press (Push Press + Pause Dip Push Jerk + Push Jerk)

4 sets climbing E90

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

Partner WOD

For time:

800m Run

80 Farmers Walking Lunges (50/35)

400m Farmers Carry (50/35)

40 Single Arm DB Push Press (50/35)

800m Run
*Lunges split 20/20/20/20

*Only 1 partner carrying DBs on carry at

a time.

*Push Press Split 10/10/10/10

June 2019 Athlete of the Month – Rahul Rathan

Meet Rahul, our June 2019 Athlete of the Month!

Rahul has been a member of RISE Charlotte for 6 1/2 months now and he is quite literally in the process of changing his life!  Rahul has had diabetes and taken insulin for several years now, but he was ready to make a change!  He joined and hasn’t looked back.  In just 6 months time, he’s down several pounds, inches, and pant sizes and has consistently lowered his blood sugars!!  He is working to get off insulin and has made great strides to do so!

Rahul, you are setting an amazing example for your family, your kids, and everyone who meets you!  You show us what is possible with some hard work and discipline!  Congratulations on all you’ve achieved so far and keep up the great work!  The best is yet to come!

Read a little more about Rahul below.

Rahul’s Athlete Profile

  1. Tell us about yourself in a few sentences.  I was an athlete during my school and college days, but that was 15 years ago. Since then I tried to get into a routine workout program but couldn’t get much success. But thankfully, I found it with RISE.
  2. What do you hope to achieve through RISE?  I want to get my blood sugars under control and lower my BMI.
  3. What is your favorite RISE exercise?  I like the 1:05 min intervals because you get a full 25 seconds to chill out right after. I have a love-hate relationship with burpees.
  4. What RISE exercise do you least like?  Skipping rope
  5. What would you tell someone considering trying RISE?  The best part of RISE is that you are in and out in 45 minutes and easy to scale to make the workouts easier or harder for any level.

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Gymnastics

E2MOM for 12 min

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 30-50′

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

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds (accumulate)

Handstand Walk (2×30-50′)

L-Sit (2×45-60 sec)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

6 Strict Handstand Push-Ups

9 Strict Pull-Ups

12 ALT Pistols

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Metcon

Metcon (20 Rounds for reps)

Every 90 seconds, for 30 minutes (4 sets) of:

Station 1 – 12/8 Cal Ski

Station 2 – 10 Burpee Box Jump-Overs (24″/20″)

Station 3 – 45 sec wall sit (Rx+ Weighted 45/35)

Station 4 – 20 Wall Balls (20/14 lbs)

Station 5 – 50 Double-Unders (Rx+ Unbroken)

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Deadlift (1×5)

*Spend 15 min working to today’s heavy 5-rep

Metcon

Metcon (Time)

4 RFT

400m Run

10 DL (275/185)

15 T2B
*20 min cap

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Snatch (10×2)

EMOM

Minutes 1-2 – 55-65%

Minutes 3-4 – 65-75%

Minutes 5-7 – 75-85%

Minutes 8-10 – 85% or more

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

6 C2B (Rx+ 6 Bar MU)

30 DU

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Fran (Time)

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

Accessories

3 sets

Back Rack Split Squats x 8

Right into..

ALT Jumping Lunges x 12

Rest 60 sec

Barbell Rollouts x 8

Rest as needed

Bulgarian Split Squat (3×8)

*Back Rack