Thursday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

Power Clean Complex

1 Power Clean + 1 Front Squat

*Take 20 min to build to a heavy complex

Power Clean (1 PC + 1 FS)

Metcon

Metcon (Time)

15-12-9

DB Thruster (50/35)

Burpee (To 6″ target)

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 mins

Metcon

Metcon (Time)

20 Rounds for time

5 Slamballs (30/20)

10 3-Count Mtn Climbers

15 DU

*25 min cap

*Scale 20 SU

Gymnastics

Ground Conditioning

Tabata

Hollow Hold

Arch Hold

*ALT movements for 8 rounds of each.

Tuesday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

Back Squat

E3MOM for 6 sets

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – ME @85%

Back Squat (6, 4, 2, 2, 1, ME)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 HR Push-ups

10 T2B

100m Run

Menu Monday – Paleo Jalapeno Chicken Burgers

jalapeno chicken burger

Memorial Day Weekend is coming up & I’m willing to bet most of you will be grilling something yummy to help kick off summer!  These Jalapeno Chicken Burgers from Once A Month Meals sound amazing & seem like a fun twist to your regular old backyard bbq!

Be sure to click through to the website above for all the macro details as well as instructions on how to prepare these to be frozen for an easy, prepped ahead of time dinner.  Grab these ingredients and wow your friends and family this weekend 🙂 Happy grilling!

Jalapeno Chicken Burgers

Ingredients

  • 1 1/2 lb Ground Chicken
  • 2/3 c dice Onion, White
  • 1/4 c chopped Cilantro, Fresh
  • 2 tsp minced Garlic, Cloves
  • 2 tsp deseeded and diced Jalapeno
  • 1 tsp Cumin
  • 1 tsp Paprika
  • 1 tsp Red Pepper Flakes

Directions

  1. Mix together ground chicken, onion, cilantro, garlic, jalapeño, ground cumin, paprika, and red pepper flakes in a large bowl.  (Using your hands is recommended!)
  2. Divide mixture and form into patties (about 4 per pound of chicken used).
  3. Grill over medium-high heat and flip when bottom side of burger no longer sticks to the grill grates (about 6-8 minutes).
  4. Continue cooking until cooked through (about 6-8 minutes).
  5. Service with toppings of choice – guacamole, tomato, onion, lettuce, salsa, etc.

Monday

CrossFit Pineville – CrossFit

You can’t expect a new result from the same habits.

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Warm-up

15 mins

Weightlifting

25 mins

Halting Snatch Grip DL

5 sets

Pause 2 sec 2″ off ground, 2 sec at knee, 2 sec at mid thigh and 2 sec in high hang. Follow the pausing the same way on the way back down to the floor.

*90-100% of 1RM Snatch.

Halting Snatch Grip Deadlift (5×1)

Metcon

Metcon (Time)

3 Rounds

400m Run

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

15 Burpees

*15 min cap

A Look Ahead : Programming Week of 05/22

meme

Very important hobbies 😉 Hope you all have had an awesome weekend!  Today, and every day, we remember and celebrate the life of our sweet friend Amanda!  Taken from us far too soon, she would have been 28 today.  Happy Birthday Amanda!  We miss your smile and your laugh, but we will keep spreading your light! Fly high!

AmandaS

Memorial Day Heroes Weekend is coming up this week!  The weather is supposed to be a little cooler and we have a great week ahead!!  Here’s what’s on tap…

Monday – Starting our week off with some halting snatch grip deadlift.  Then, 3 rounds of everyones favorite things – running, wallballs and burpees!  Woohoo!

Tuesday – Back Squat Day!!  See if you can match or better your max effort lift at 85% of your 1RM.  Then a 12 minute AMRAP of push-ups, t2b, and 100m run!

Wednesday – We metcon first today, just a few rounds of slamballs, mountain climbers and DU.  Finishing the day with some ground conditioning.

Thursday – Power clean and front squat complex today.  Your metcon is a quick burner of dumbbell thrusters and burpees!

Friday – We begin our heroes weekend with Barraza!  “U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.”

Saturday – Today’s hero WOD can be done individually or with a partner, Hero WOD Horton!  “U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard.”

Sunday – No oly class today…just open gym from 9-11!

Monday – Memorial Day – we only have our 9am class today for CrossFit and RISE!  Today we will complete Murph!  “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

See you at the box!

Sunday Oly

CrossFit Pineville – CrossFit

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Weightlifting

Power Snatch (3,3,3,3,2,3)

3@60-70-80-85% of 1 Rm

2@90%

3@80%

Jerk Balance (6×3)

3@40-50-60-65-65-60% of 1RM Jerk

Clean Grip Lift Off (6×3)

Pause 3 seconds at knee
3@70-80-90-100-105-110% of 1RM clean

Saturday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 min AMRAP

50 DU

40 Wallballs (20/14)

30 KBS (1.5/1)

20 Burpees

10 Pull-Ups

*Partners ALT full rounds

of each movement

Memorial Day Heroes Weekend!!

fallen_heroes

Next weekend is already Memorial Day Weekend!  Most people consider it the kick off of summer, and while we’re super excited to welcome pool and beach season, we’re also gearing up for our first Heroes Weekend at CFP!

Join us Friday, Saturday and Monday as we complete a weekend of Hero WODs to remember those brave men and women who have fought and died for our freedoms!  We will end the weekend on Monday with Memorial Day Murph!

murph

Friday and Saturday we will have normal hours for both CrossFit and RISE!  Sunday we will have open gym from 9-11am (no Oly class) and Monday morning we will have one CrossFit and RISE class at 9am.  Everyone will complete Murph (individual or with a partner).

We’re honored and blessed to be in a FREE country, able bodied and have the privilege of remembering those that paid the ultimate price!  Join us for Heroes Weekend!

Friday


CrossFit Pineville – CrossFit

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Warm-up

15 mins

Weightlifting

25 mins

Push Press

4×4

Super sets

DB Walking Lunge

4×20 (10 each leg)

Push Press (4×4)

Dumbbell Walking Lunge (4×20)

Metcon

Metcon (Time)

40 Slamballs (30/20)

30 Russian Twists (30/20)

100 DU

30 Russian Twists (30/20)

40 Slamballs (30/20)