Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

15-12-9

Thrusters (135/95)

Bar Facing Burpees

Accessories

3 sets

Back Rack Split Squat x8-10

Rest 30 sec

:30 – 1:00 Active Bar Hold

Bulgarian Split Squat (3×8-10 each leg)

*Back Rack Split Squats

Thursday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Shoulder Press (5×3-5)

*E3MOM

*If you hit 5 reps successfully then go up the next set

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Strict HSPU

9 Ring Dips

12 T2B

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

For time:

1000m Row Buy-in

Then..

3 rounds

12 DL (Bodyweight)

21 Box Jumps (24/20)

Accessories

3 sets

Barbell Glute Bridges x 6-8

Rest 1:00

:45 Side Plank Each Side

Barbell Bridges (3×6-8)

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Tempo Back Squat (3×3)

*Spend 10 min warming up to 85% of 1RM back squat, then E3MOM tempo back squat.

*3 sec descent.

Metcon

Metcon (3 Rounds for reps)

3 sets

2 min AMRAP

15/10 Cal Bike or 250m Row

ME Squat Cleans (135/95)

Rest 2 min b/t sets

A Look Ahead : Programming Week of 11/12

If it’s simple, you’re more likely to keep it up!  And if you keep it up, you’re more likely to get results!!  Eat whole, nutritious foods, nourish your body and fill in the gaps with supplements, workout for about an hour a day, keeping it intense and broad.  Stay consistent and you will have your health, be well, and fit!!  We sure love helping you do this!

This weekend is SuperFit!!  CFP has 7 teams competing, so after class on Saturday, head on over to our cheering section!  SuperFit weekend is always a fun time and we love taking part!  If you’re able, sign up to help judge by clicking here.  Judges make these fun competitions possible!

Break out the layers, it’s cold and wet this week!  Here’s your look ahead…

Monday – Tempo back squat day!  Your metcon is short, so keep it intense!!  3 intervals of a bike or row + ME squat cleans.  All the squats this Monday!

Tuesday – Lace up the running shoes, 4 sets of running, doubles, and pull-ups with some rest built in!  The amount is up to you, so run fast!

Wednesday – We’ll metcon first today, a little rowing buy-in followed by deadlifts and box jumps.  Afterwards, some barbell glute bridges and side plank work.

Thursday – Shoulder press, followed by 12 minutes of strict handstand pushups, ring dips and t2b.

Friday – Ready for heavy thrusters?  Thrusters and bar facing burpees, what a combo!!  Then, accessory work of split squats and bar hangs.

Saturday – Come partner WOD before SuperFit!  All the bar work today!

Sunday Oly with Becca is the best!  Be there!!

RISE Look Ahead

Monday – Legs and Core! 45 sec on/15 sec off

Tuesday – Strength Day!!  Focus is shoulders

Wednesday – Legs and Core some more! 1:30 on/30 off

Thursday – Spartanish training! 30 sec on/20 sec off

Friday – Strength day!! Legs baby!

Saturday – 1:30 on/20 sec off

Make it happen, people!  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Snatch High Pull (3×3 @ 75-80% of max snatch)

Low Hang Snatch (10×1 @ 78% EMOM)

Tall Clean (Tall Clean + Push Jerk: 3 sets of 3x(1+1) (light))

Clean (Clean from Hip + 2 Cleans + 1 Jerk: 5 sets)

5 sets @ 70-75% of max clean E2MOM

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

10 RFT

10 DB Hang Clusters (50/35)

10 DB Box Step Overs (50/35)(24/20)

400m Run
*Partners ALT full sets of each movement

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Power Clean (1×1)

*Spend 15 min working to a heavy single.

Metcon

Metcon (Time)

For time:

30 Cal Bike

30 Burpees

30 Wallballs (20/14) (Rx+ 30/20)

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

30 Single Arm DB Push Press (50/35)(Rx+ 70/50)

30 Pull-ups (Rx+ C2B)

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Metcon

Metcon (Weight)

E2MOM for 5 sets

20 DB Farmers Walking Lunges
*Add weight of both DBs for score.

Rest 1 min after WOD ends.

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

20 DU

10 Air Squats
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Devils Press (50/35)

10 Box Jumps (24/20)
Rest 1 min

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 T2B

10 HR Push-ups