A Look Ahead : Programming Week of 02/24

Under the lights, top of the podium!!!  That’s right, our CFP team Blood, Sweat & Beers brining home a 1st place finish in the RX division of WODapalooza!!!  Against 100 teams, they brought the heat, were relentless, took home two event wins and overall 1st place!  To say we are proud is an understatement!!  Congratulations Cory, Brandon, Sarah & Jen, you freaking crushed it!!!

Coach Amy did us proud as well taking home 7th in the scaled women’s division!!!  She was up against 30 women and battled it out through 6 workouts this weekend!  All weekend long back home in North and South Carolina, you better believe you could find CFP family and friends standing around yelling at their phones watching live streams…mid workout, at their desks, while driving (whoops), at lunch, etc.  We were cheering loud and proud back home and we are so incredibly proud of all 5 of you!  You inspire us and make us want to be better!  You all are coming home WINNERS!!!

Should we just shut the gym down next year and all go!?  Sounds good 😉  Here’s your look ahead…

Monday – You’re up against a 6 minute clock today…a little rowing, deadlifting and biking for 5 sets!

Tuesday – Working on those split jerks day, first some doubles, then heavy singles.  Afterwards, a quick 5 rounds of push press and chest to bar!

Wednesday – Starting off with some accessory work today…bent over rows and banded pull aparts.  Then, a 15 min AMRAP of dumbbell snatch, push-ups (rx+ strict hspu), and pistols!  **No fABtastic class today as Coach Alex is in Mexico for her wedding!!  She’ll be back next week!**

Thursday – Today we have 2 longer metcons.  First up, rowing, doubles, and wall walks (rx+ handstand walks).  Second, running, abmat sit-ups (rx+ t2b), and wallballs.  Just keep moving!

Friday – We start of with a hang clean + clean complex.  After, a fun chipper of rowing, pull-ups and hang squat cleans!

Saturday – As always, a fun partner WOD.  Three 6 minute AMRAPs, so keep that intensity up when it’s your turn to work!

Sunday – Open gym from 11-noon, Oly class with Coach Becca at 12!

RISE Look Ahead

Monday – Strength day!!  And a fun parter workout to follow!

Tuesday – Working that posterior chain today with a fun chipper x 3!

Wednesday – Spartanish Training – 1:30 on/30 sec off  **No fABtastic class today as Coach Alex is in Mexico for her wedding!!  She’ll be back next week!**

Thursday – Cardio & Core – 40 sec on/20 sec off

Friday – 2 minute intervals, 4 fun workouts!

Saturday – A fun partner workout!  Three 6 minute AMRAPs, so keep that intensity up when it’s your turn to work!

Who’s ready to close out February!?  Keep moving!  We’ll see you at the box!

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

CrossFit & RISE

30 min AMRAP

800m Run (400/400)

80 KB Farmer’s Lunges (1.5/1)(RX+2/1.25)(20/20/20/20)

400m Farmer’s Carry

40 SA KB Push Press (10/10/10/10)
*Each 100m of the run and farmers walk counts as a rep.

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

3 sets

Deadlift x 6-8 reps

Rest 1:00

DB Bench Press x 10-15 reps

Deadlift (3×6-8)

Dumbbell Bench Press (3×10-15)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 sets

2 min AMRAP

5 Burpees

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

Rest 2:00
*Pick up where you left off on the previous set

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Split Jerk (8×2)

E2MOM for 8 sets

*Build to roughly 90% for your last set

Metcon

Metcon (3 Rounds for reps)

3 sets

3 min AMRAP

20/15 Cal Bike

15 Pull-ups (Rx+ C2B)

ME Push-ups (Rx+ Strict HSPU) in remaining time

Rest 3:00 b/t sets
*Score is total push-ups completed each round

*Scale bike and pull-ups so you are able to get some time on push-ups

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Tempo Front Squats (8×3)

5 count decent
E2MOM

*Build over the first 6 sets to a heavy triple and then perform sets 7 and 8 at the same weight.

Metcon

Charlie Horse (Time)

For time:

50/35 Cal Bike

25 Front Squats (175/115)

25 Burpee Box Jump Over (24/20)

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Hang Snatch (4×2)

Every 90 sec for 4 sets at 65-70% of 1RM

Hang Snatch (6×1)

Every 90 sec for 6 sets at 75-85% of 1RM.

Metcon

Metcon (Time)

3 RFT

10 Snatch (135/95)

15 T2B
10 min cap

A Look Ahead : Programming Week of 02/17

It’s WZA week!!!  This week we’re sending down 5 of our coaches (along with a sweet cheering squad) to compete in WODapalooza in Miami!  Coaches Brandon, Cory, Jen & Sarah are RX Team Blood, Sweat & Beers and Coach Amy is competing in the scaled division.  You can follow along all weekend on the leaderboard and stay tuned to our Instagram account (@crossfitpineville & @riseclt) and stories for heat times, live videos of workouts, and awesome pictures!

Athletes Jake Jerles and Alyssa Carlson are getting in on the action, too!  On Thursday, Jake is competing in the WZA Weightlifting Faceoff and Alyssa is competing WZA Gauntlet!!  We’ll be sure to share videos of them as well!  Head over to the WODapalooza website for all the info and schedules released so far!

You better believe we’ll be cheering loud and proud from home base!  Good luck to all our athletes, we’re so proud of your dedication and discipline and we know you will shine bright in Miami this weekend!!!!  You’re already winners in our book!!

Just a heads up, no open gym this Saturday as Coach Becca is hosting a lifting clinic from 10:45-12:45.  Sunday is open gym only from 11am – 12pm.  Here’s your look ahead…

Monday – Hang snatch singles up first today!  Then, 3 rounds of snatches and t2b!  Go fast, there’s a 10 minute cap 😉

Tuesday – We start off with tempo front squats today!  Afterwards, Charlie Horse…a benchmark workout of biking, front squats and burpee box jump overs!  So long legs!

Wednesday – Long metcon Wednesday…it’s a thing!  5 rounds of running, wallballs, and db burpee box stepovers.

Thursday – Going overhead with split jerk doubles today.  Then, 3 3-min AMRAPS of biking, pull-ups (rx+ c2b) and push-ups (rx+ strict hspu).  Go fast, you have built in rest!

Friday – Deadlifts and DB bench press to start off.  After, simple, not easy!  3 2-minute AMRAPs of burpees and KBS.  How many rounds can you get?

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Sunday – Open gym only from 11-12!

RISE Look Ahead

Monday – Strength day!!

Tuesday – All the things!  Working against a 5 minute clock…the faster you go, the more rest you get!

Wednesday – Alt 30 min EMOM!  Skiing, wall walks, burpees, box jumps, ground to overhead & hollow holds.

Thursday – Cardio!  1:05 on/25 sec off

Friday – Feel the burn!  45 sec on/15 sec off

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Ready to crush this week ahead?  As always, we’ll see you at the box!

Sunday Endurance

CrossFit Pineville – CrossFit

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Metcon

Metcon (Time)

For time:

2 sets

400m Run

1000m Bike

Rest 1:30

2 sets

300m Run

800m Bike

Rest 1:30

2 sets

200m Run

600m Bike

Rest 1:30

2 sets

100m Run

500m Bike
*Score is total time including rest

*Goal is to increase pace as distances go down.