Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Tempo Front Squats (8×3)

5 count decent
E2MOM

*Increase throughout sets

Metcon

Metcon (Time)

3RFT

400m Run

15 Hang Squat Cleans (115/75)

15 Pull-ups

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Bench Press (5×3)

*All 5 sets at 75% of 1RM

*3 sec tempo on descent.

Metcon

Metcon (AMRAP – Reps)

5 min AMRAP

Buy-in 100 DU

Then in remaining time…

AMRAP

DB Snatch (50/35)

perf mon

CrossFit Pineville – Performance Lab-Home School

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Weightlifting

Back Squat (3 x 8)

e3mom

use 60-65% of max

32×1 tempo

Metcon

Metcon (AMRAP – Reps)

12 min Amrap

40 SU buy in each round

DB snatch 10-20-30-40

rope climbs 1-2-3-4
Aiden, 50

pat/andy: 35

pete: 25

Judes: 20

Metcon (Weight)

2 sets

DB OH Lunge

50’/arm
Aiden:50

pat/andy:35

Pete:25

judes: 20

A Look Ahead : Programming Week of 07/08

Just running head on into a new week!!  Hope everyone had an amazing 4th of July!!  This week is back to the grind!  And lots going on…fABtastic booty & core class is on for this Wednesday at 5:30!  Info sessions for the 2nd Nutrition Coaching Collective are happening this week.  Wednesday at 4:30pm or 6pm or Saturday at

In the wake of SuperFit being cancelled this Saturday, we decided to host a little pop-up competition in it’s place, FyreFit 2019!  More details will be announced tomorrow and sign-up should go live!  We will have RX and scaled divisions with MM/FF/Co-Ed and registration fees will go towards cash prizes.  Workouts will start at 8:30am and we should be finished by 3.  We will cap each division with 5 teams, so be sure to sign up as soon as we go live!!  And if you’d like to volunteer to judge, let us know ASAP!

We still have 3 spots open in the handstand clinic for this Sunday at 1:30pm with Coach Jen!!  $20 and a spot can belong to you!  We will have Open Gym from 10:30-12 Sunday since the handstand clinic is after Oly.  Be sure to note that switch!

Lastly, Dr. Amy is running her small group Functional Fitness Focus Camp starting Tuesday, July 30th!  The class will meet Tuesday and Thursday mornings (6:45-7:45am) for 8 weeks, focusing on understanding the need for strengthening the foundation of human movement by utilizing some aspects of therapeutic exercises (as seen in physical therapy) mixed with single arm/leg training for enhancing movement balance, all while preparing you for the CrossFit Games 2019 Open this fall.  Amy is limiting the group to the first 5 to join, so contact her today to secure your spot!

Here’s your look ahead…

Monday – Some tempo bench pressing to start our week out!  Then, a quick burner of doubles and dumbbell snatch!

Tuesday – More tempo work today, this time, front squats!  Eight sets of triples.  Afterwards, 3 rounds of running, hang squat cleans, and pull-ups.

Wednesday – Allll the AMRAPs today….well, just 2, really.  Rowing, doubles, and strict handstand pushups.  Also, biking, pushups and wallballs.

Thursday – A sweaty 30 minute alternating EMOM awaits.  Deadlifts, farmer’s walking lunges, bar muscle ups, parallette shoot throughs, and elbow plank.

Friday – Lots of gymnastic practice today.  Working on rope climbs, handstands, and ring muscle up progressions.  After, some interval work of biking, dumbbell squat sntaches, rowing, and ring dips.

Saturday – FyreFit 2019 is going down!!  We hope you’ll join us to compete, judge or spectate!  Beers and Burpees will be bringing some brews by and it should be a fun day, for sure!

Sunday Oly with Becca is on for noon!  And remember, Open Gym is early from 10:30-12 due to the handstand clinic at 1:30pm.

RISE Look Ahead

Monday – Strength Day!!  Boulder shoulder focus!

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

Wednesday – Spartanish Training!  40 sec on/20 sec off

Thursday – Alternating EMOM fun!

Friday – Strength Day!!  Legs and Core!

Saturday – No class due to FyreFit 2019!

As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Tall Snatch (Snatch Press Under + Tall Snatch)

3 sets of (3+3)

No Hook, No Feet Snatch (5×3)

@68-73% of max Snatch

Tall Jerk (Tall clean + Tall Jerk)

3 sets of (3+3)

No Hook, No Feet Clean + Jerk (5x(3+1))

@68-73% of max Clean & jerk

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

Partner WOD

For time:

20 Burpees

20 Burpees

50 Push-ups

20 Burpees

50 Push-ups

100 Lunges

20 Burpees

50 Push-ups

100 Lunges

200 Sit-ups

20 Burpees

50 Push-ups

100 Lunges

200 Sit-ups

300 Air Squats
40 min cap

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Clean (1 Clean + 2 Front Squats)

E3MOM for 5 sets

Sets 1-3 at 70% of max clean

Sets 4-5 at 80% of max clean

Metcon

Metcon (24 Rounds for reps)

24 min ALT EMOM

5-10 Strict Pull-ups (Rx+ Strict C2B)

20 Front Rack ALT Reverse Lunge (95/65)

5 Burpees Over the bar + 20 DU (Rx+ UB DU)

Fourth of July WOD

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

“7/4/1776 Partner WOD” (Time)

7 Rounds

4 Power Cleans (185/115)

17 Burpees over the bar

*100m buddy carry after every round

76 wallball buy-out (20/14)

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Accessories

3 sets

DB Shoulder Press x 8

Rest 45 sec

Supine Ring Rows x10

Rest 45 sec

DB Skull Crushers x 10

Rest 45 sec

Strict T2B x 8

Rest 45 sec

DB Shoulder Press (3×8)

DB Skull Crushers (3×10)

Strict Toes-To-Bar (3×8)

Metcon

Metcon (Time)

5RFT

40 DU

20 Push-ups

10 Strict Pull-ups (Rx+ 3 Strict Ring MU)
15 min cap

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

25 min

Back Squat (5×3)

*85-90% of 1RM

Metcon

Metcon (Time)

For time:

400m Run

40 Back Squats (135/95)

400m Run
10 min cap