Friday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

Back Squat x3

E2MOM for 8 sets

*85-87% of 1RM

Back Squat (3, 3, 3, 3, 3, 3, 3, 3)

Metcon

Metcon (Time)

3 Rounds

25 Pull-ups

15 HR Push-ups (Rx+ Strict HSPU)

100′ Single Arm OH DB Walk (50/35)

*Cannot switch arms during each walk.

Thursday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

20 mins

4 sets

TGU x 3 reps each arm

Rest 90 sec

30-60 sec paralette tuck sit hold

Rest as needed b/t sets

Turkish Get Up (4×3 each arm)

Metcon

Metcon (AMRAP – Reps)

10 min EMOM

8 ALT DB Snatch (50/35) at the top of each min

ME Box Jumps (24/20) with remaining time

*Score is total box jumps

Athlete of the Month – July 2017

Meet Mike Morelli, our July 2017 Athlete of the Month!!

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Mike joined us back in February after deciding he was ready to make a change in the fitness department.  Sitting at a desk all day wasn’t helping, so he took our 3 foundations classes and never looked back!  Mike has made tons of progress since starting with us!  He is a constant in our 5am class, always gives his best effort, and makes zero excuses!

Mike is quick to greet everyone as they walk through our doors and to tell the 6am class how much fun they have to look forward to 😉  He does an awesome job of pushing himself, while staying smart with each workout!  He’s getting stronger, faster, and hitting PR’s all the time!

Mike, we’re so glad to have you as part of the CFP community and so proud of all your hard work!  Keep it up, the best is yet to come!

Mike’s Athlete Profile

1. Tell us about yourself in a few sentences.  I’m originally from Long Island, NY but have lived in Charlotte the last 10 years.  Many many years (and pounds) ago I was a wrestler and distance runner, but after 20 years at a desk my fitness was at an all time low.  I decided that needed to change, but needed something to keep me interested.  I’ve watched the CrossFit Games for the last few years and always wanted to try a massively scaled down version, so here I am.

2. What do you hope to achieve through CrossFit?  
Starting my day with CrossFit makes me feel good throughout the day by giving me a sense of accomplishment.  I know if I tried to go in the afternoons that work would get in the way or I would find any excuse not to go.  I hope to continue to improve my fitness that will lead to a happier/healthier me.

3. What is your favorite CF exercise?  
Any type of shoulder to overhead movement that doesn’t include squatting first (see below).

4. What CF exercise do you least like?  
Thrusters – I’m terrible at anything involving legs but thrusters are on its own level.  They are tough from the first rep and it just gets painfully worse from there.

5. What would you tell someone considering trying CFP or CrossFit in general?  Definitely give CrossFit a try if you want to improve your fitness, but you keep getting in your own way.  The support from the staff and members really helps keep you motivated.  It feels more like a team practice or hobby versus just exercising.  It’s definitely not boring, that’s for sure!

Wednesday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

20 mins

Every 90 sec for 6 sets

Deficit Deadlift x2

*From 25# plate

*Increase weight througout sets while maintaining perfect positions

Deficit Deadlift (2, 2, 2, 2, 2, 2)

Metcon

Metcon (Time)

3 Rounds

30 DU

5 Hang Squat Snatch (Rx+155/105)(95/65)

6 T2B

4 C2B (Rx+ Bar MU)

200m Run

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

10 mins

Gymnastics

15 mins

Core Conditioning

ALT EMOM for 12 min

Tuck-sits x10-20

Elbow to Push-up Plank x10-20

Rest 2 min

Elbow Plank x 2 min

*Hold plank for as long as you can with a 2 min max

Metcon

Metcon (4 Rounds for time)

4 sets for time:

20 Cal Row

20 Burpees to a 45# plate

*Go as hard as possible for all sets

*Rest 3 min b/t sets

Menu Monday – One Pan Mexican Quinoa

mexican quinoa

Happy Menu Monday to you!  This week’s recipe is super easy (all in one pan) & super flavorful!!  It’s One Pan Mexican Quinoa from Damn Delicious and well, it looks pretty damn delicious!  This dish, as is, is vegetarian, so you could of course leave it, or serve it as a side to your protein, or top it with some grilled, cut up chicken, ground beef or ground turkey.

If you click through to the original recipe, you can see the macro info.  Can’t wait to try this soon, it will definitely be added to our meal plan for next week!  Enjoy!

One Pan Mexican Quinoa

Ingredients

  • 1 tbsp olive oil
  • 2 cloves minced garlic
  • 1 jalapeno, minced
  • 1 c quinoa
  • 1 c vegetable broth
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (14.5 oz) can fire-roasted diced tomatoes
  • 1 cup corn kernels, frozen, canned or roasted
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • salt and pepper, to taste
  • 1/2 avocado, diced
  • Juice of 1 lime
  • 2 tablespoons chopped fresh cilantro leaves

Directions

  1. Heat olive oil in a large skillet over medium high heat.
  2. Add garlic and jalapeno, and cook for about 1 minute.
  3. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin.  Season with salt and pepper as desired.
  4. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through (about 20 minutes).
  5. Stir in avocado, lime juice and cilantro.
  6. Serve immediately.

Monday

CrossFit Pineville – CrossFit

Continuous improvement is better than delayed perfection.

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Warm-up

15 mins

Weightlifting

25 mins

E2MOM for 10 sets

1.5 Front Squats x 2

*Build Over the course of the 10 sets

*Sets start when you add the first weight to the bar

1.5 Front Squats (2 reps every 2 mins for 10 sets)

Metcon

Metcon (Time)

21-15-9

DB Deadlift (50/35)

DB Thrusters (50/35)

A Look Ahead : Programming Week of 07/24

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As expected, we had another fun weekend participating in Superfit Games at CFSC!!  We always look forward to a great competition, tough workouts & fun for all!  Our boys took home 2nd place in the all male RX division & our ladies took home 1st place in the all female novice division!  Thanks to all who came out to cheer us on (many not even pictured) & spent their Saturday with us!  It was a sweltering hot, but all around great day!!!

This weekend marks the 1 year anniversary of our FlyHigh22 workout in memory of our dear friend Amanda!  This Saturday, we will come together once again and complete the FlyHigh22 workout as a gym at our 8:30 & 9:30am classes.  We will also combine our CF & RISE classes into one for the workout!

We know it will be a fun way to remember Amanda, celebrate her life, and give our all in a WOD in memory of someone who is no longer here to workout along side us!  Feel free to bring a friend since it’s a Partner WOD!

As always, we’re looking forward to a great week ahead!  We’ll see you at the box!

Monday – Working on some 1.5 front squats today!  Then, grab your favorite dumbells for the metcon, we’ve got a couplet of db deadlifts & thrusters to complete!

Tuesday – Today we’ll start with some core conditioning work.  Afterwards, 4 sets of rowing & burpees with some built in rest between!

Wednesday – Spicing up your Wednesday with deficit deadlifts off a 25# plate!  Working doubles for 6 sets.  Then, 3 rounds of some du, barbell, pull-ups & running!

Thursday – Some different accessory work today – TGU & parallette holds.  Your metcon is a 10 min EMOM of dumbbell snatch & box jumps!

Friday – Heavy back squat day!  8 sets of 3 between 85-87%!  After, we’ll complete 3 rounds of pull-ups, HR push-ups (rx+ strict hspu), and single arm dumbbell overhead walk.

Saturday – Join us as we remember Amanda and complete the FlyHigh22 Partner WOD!

Sunday Oly with Becca – come lift with us!

Sunday Oly

CrossFit Pineville – CrossFit

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Weightlifting

Snatch Balance (Snatch Balance + OHS)

Build to a heavy single.

Snatch (1 Snatch Pull + 2 Snatch)

E2MOM for 6 sets

*Start at 75%

Clean and Jerk (1 Clean Pull + 2 Cleans + 1 Jerk)

E2MOM for 5 sets

*Start at 75% of 1RM C&J

Saturday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

3 Power Cleans (135/95)

6 Burpee Box Jump Overs (24/20)
Rest 5 min

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Pull-ups

20 KBS (1.5/1)