Monday

CrossFit Pineville – CrossFit

It’s not about having time, it’s about making time.

Warm-up

15 mins

Gymnastics

20 mins

3 sets

ME DB Strict Press

Immediately followed by…

ME Push-ups

Immediately followed by…

ME T2B

Rest 90 sec

*Choose a DB weight that will allow you to get 12-15 reps

DB Shoulder Press (3×12-15)

Push-ups (3xME)

Toes-To-Bar (3xME)

Metcon

Metcon (2 Rounds for reps)

2 sets

7 min AMRAP

800m Run Buy-in

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

3 min rest

A Look Ahead : Programming Week of 01/22

Poof!  Hope you didn’t blink, but here comes Monday!!  Hope your weekend was spectacular!  We’re pumped for an awesome week ahead at CFP & RISE!!  On the CrossFit side of things, we’re in the midst of Open Prep, which begins 1 month from tomorrow (2/22)!  Will you be signing up?  We sure hope so, it sure is a fun 5 weeks of community and testing our fitness!

If you’re not sure what the Open is, check out some old posts here or here and ask your coaches!!  They will be more than happy to fill you in 🙂 Stay tuned for more details this week about the Open and what that will look like this year!  Fun times ahead for sure!

Here is your preview of the week ahead…

Monday – We start the week with 3 sets of DB strict press, followed immediately by push-ups, followed immediately by t2b (or progressions).  Afterwards we have two 7 min AMRAPs of running & wallballs with a little rest in between!

Tuesday – Back squat day!  Working through some percentages and finishing with a max effort set around 83%.  For our metcon, 4 sets of DU, burpee box jump overs, chest to bar, and strict handstand pushups.  Go hard & fast!

Wednesday – Practicing some barbell cycling with ground to overhead today in short 30 second bursts.  Then a 14 min AMRAP of DU, DB alternating snatch, & muscle ups (or progressions)!

Thursday – Starting with some floor press work, working up to a heavy 3, then backing off for some drop sets.  Grab your favorite dumbbells for the WOD, you’ll need them for deadlifts, hang cleans & thrusters – oh my!!

Friday – Today we have a fun complex of 3 front squats + 1 jerk.  After, a killer alternating EMOM of rowing, burpees & overhead squats!

Saturday – Partner WOD time!  A little running, some deadlifts & and pull-ups!  Grab a partner & come on out!!

Sunday Oly with Becca is always an awesome time and a great time to work those technical lifts!

RISE Look Ahead

Monday – Glycolytic Interval – 45 sec on/15 sec off

Tuesday – Aerobic Interval – 1:20 on/30 sec off

Wednesday – Strength Day!!

Thursday – Glycolytic Interval – 20 sec on/10 sec off

Friday – Anaerobic Interval – 20 sec on/20 sec off

Saturday – Aerobic Interval – 1:05 on/25 sec off

We can’t wait to see you at the box!!

Sunday Oly

CrossFit Pineville – CrossFit

Weightlifting

A) Snatch Duck Walk

3x10m

*stay light

B) Alternating EMOM x 12 min @ 73-78% (last 6 min can be heavier)

1st Min Halting Snatch Deadlift + Below Knee Hang Snatch

2nd Min: Halting Snatch deadlift + Above Knee Hang Snatch

C) One-Arm KB Sotts Press: 3×6-8/arm

D) Clean + Push Jerk + Front squat + Split Jerk: 7 Sets E2MOM @75-85% of max CJ

Low Hang Snatch (6×1 (Halting Snatch DL + Below Knee Hang Snatch))

Hang Snatch (6×1 (Halting Snatch DL + Above Knee Hang Snatch))

Split Jerk (7×1 @ 75-85% of CJ Max)

Saturday

CrossFit Pineville – CrossFit

Warm-up

15 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

500m Row

50 DU

10 HSPU
Rest 5 mins

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 min AMRAP

400m Run

40 HR Push-ups

20 Wallballs (20/14)

Friday

CrossFit Pineville – CrossFit

Warm-up

10 mins

Weightlifting

20 mins

Shoulder Press E2MOM

Set 1: 5 reps @ 60% of 1-RM

Set 2: 3 reps @ 75%

Set 3: 1 rep @ 80-85%

Sets 4-7: 7 reps @ 65-70%

Shoulder Press (5, 3, 1, 7, 7, 7, 7)

Metcon

Metcon (8 Rounds for reps)

Every 3 minutes for 24 minutes (2 sets of each)

Station 1 – 40/30 Calories of Assault Bike

Station 2 – 20 American KBS (1.5/1) + 30 Wall Balls (20/14)

Station 3 – Row 500m

Station 4 – 20 Pull-ups + 20 SDHP (95/65)(Rx+ 20 C2B)
*Score is total reps each 3 mins

*Scale to get at least 30 sec of rest each round

CrossFit Kids Spring 2018!!!

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Spring Session 2018 will begin Wednesday Feb. 7th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Spring Session 2018

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Feb 7th – Wed, Mar 28th
  • Wednesdays: 5:00 – 5:45pm – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, kids can hang in the kid room while mom & dad finish their workout!  *Depending on the number of kids enrolled and their ages, we reserve the right to split ages (Jr ages 4-5/6 and Kids ages 6/7-12) into back to back class times.
  • We will not have Saturday classes this spring as we know many kids participate in other activities and have trips planned.
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much:  $50 for the full 8 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

Thurs – Perf Lab

CrossFit Pineville – Performance Lab-Home School

Warm-up

15 mins

Weightlifting

20 mins

3 sets

Front Squat x 8

Rest 45 sec

Medball Leg Curls x 12

Rest 45 sec

Accumulate 45 sec L-sit

Front Squat (3×8)

Metcon

Metcon (4 Rounds for reps)

4 Sets for Reps

30 sec Burpee Hurdle Hops

Rest 30 sec

30 sec Broad Jumps

Rest 30 sec

30 sec Medball Abmat Sit-ups

Rest 30 sec

Thursday

CrossFit Pineville – CrossFit

Warm-up

15 mins

Weightlifting

20 mins

3 sets

OHS x 8

Rest 45 sec

Medball Leg Curls x 12

Rest 45 sec

Accumulate 45 sec L-sit

Overhead Squat (3×8)

Metcon

Metcon (4 Rounds for reps)

4 Sets for Reps

30 sec ME DU

Rest 30 sec

30 sec Jumping Lunges

Rest 30 sec

30 sec V-ups

Rest 30 sec

Wednesday

CrossFit Pineville – CrossFit

Warm-up

15 mins

Metcon

Metcon (4 Rounds for reps)

Barbell Cycling – Power Cleans

4 sets for Max Reps

:30 sec on

:60 rest

Set 1: 55% of 1RM

Set 2: 60% of 1RM

Set 3: 65% of 1RM

Set 4: 70% of 1RM
*If you are still learning the power clean focus on positions and come from hang if needed

*If no true 1RM then increase the weight through the sets

Metcon (AMRAP – Reps)

16 min AMRAP

60/40 Cal Row (Rx+ Cal Assault Bike)

40 Bar Facing Burpees

20 Muscle-ups

10 G2OH (Rx+ 205/135)(155/95)
*If no muscle up scale to a pull and a push

*Complete all 20 pulls and then 20 pushes

Tuesday

CrossFit Pineville – CrossFit

Warm-up

15 minutes

Weightlifting

15 mins

3 sets

ME DB Strict Press

Immediately into…

ME DB Push Press

Immediately into…

ME Strict Pull-ups w/out coming off the bar

*Rest 90 sec to 2 mins between sets

*Pick a DB weight that will allow you to get at least 6-8 strict presses

*If scaling strict pull-ups, scale to at least get 10 reps

DB Shoulder Press (3×6-8)

DB Push Press (3xME)

Strict Pull-Ups (Bar) (3xME)

Metcon

Metcon (Time)

4 Rounds

400m run

50 DU

5 Squat Snatch

Snatch Weights

Round 1: (75/55)

Round 2: (95/65)

Round 3: (135/85)

Round 4: (155/95)