Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessories

3 sets

KB Bulgarian Split Squats x10 each leg

Rest 45 sec

Strict HSPU x10-15 (Accumulate 10 reps if not unbroken)

KB Bulgarian Split Squat (3×10 each leg)

Strict Handstand Push-ups (3×10-15)

A Look Ahead : Programming Week of 09/24

We’re missing a few from this picture, but we had an awesome turn out this Saturday at Beers & Burpees!!  We had 17 teams, helped the Dream on 3 Foundation raise over $140,000, and Coach Sarah & Chris even took 1st place in the competitive heat!  You guys do so much for our community and we’re grateful to get to do it along side you!!

It’s officially fall, and we’re into the last 100 days of 2018!!  Whoa!  Yep, this means the holidays are right around the corner and people start living that “December life” for a whole quarter of the year.  Don’t fall into that trap and start making “Oh well, it’s almost the holidays, I’ll eat/drink this…fill in the blank…” choices for 3 long months!

We encourage you to stay consistent in your gym routine!  Continue to make it in for a WOD 4-5x a week, make the best food choices you can, and you won’t need to “restart” anything in January!  You’ll just be checking off crushed goals and adding more to the list!

Here’s your look ahead…

Monday – Did someone say Jackie?  Oh, yes they did 🙂  Who will PR or try Jackie for the first time today?  Afterwards, a little accessory work of Bulgarian split squats & strict hspu.

Tuesday – Broing out with a little bench press up first, followed by 5 minutes of burpee box jump overs, then some accessory shoulder and core work.

Wednesday – Deadlift day!  After, a 12 min AMRAP of kbs, wallballs, & t2b!

Thursday – Break out your long socks or pants, we’re starting with some rope climbs, handstand holds, and L-sits today.  Your metcon is 3 intervals of rowing, strict hspu & strict pull-ups!

Friday – Tempo back squat is up first!  Second, get ready for a sore booty.  You have a couplet of running + farmer’s carry walking lunges.

Saturday – 2 15-min partner AMRAPs!  Bring a friend and come  get an awesome WOD in!

Sunday Oly with Becca is on as usual!  Come get strong 😉

RISE Look Ahead

Monday – Time for Boulder Shoulders!  Glycolytic Interval – 1:05 on/25 sec off

Tuesday – Strength Day!

Wednesday – All the core on Tabata day!  20 sec on/20 sec off

Thursday – Spartan-ish Training!  Glycolytic Interval – 40 sec on/20 sec off

Friday – Aerobic Interval – 3 minutes on/1 minute off

Saturday – Strength Day!

Are you ready to bring it?  As always, we’ll see you at the box!

Sunday Weightlifting

CrossFit Pineville – CrossFit

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Weightlifting

Tall Snatch (3×4)

Stay light and work on active pull under the bar.

Hang Snatch (9×1)

Waves EMOM

70-75-80%

73-78-83%

76-81-86%

Hang Clean (9×1)

Waves EMOM

70-75-80%

73-78-83%

76-81-86%

Deficit Clean Pull (4×3)

75-80% of max clean

*2-3″ deficit.

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

*Partners are alternating full rounds of each AMRAP

Metcon (AMRAP – Rounds and Reps)

Partner WODs

8 min AMRAP

8 DL (225/155)

8 Pull-ups (Rx+ C2B)
*Rest 4 min after WOD.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 Burpee Box Jump Overs (24/20)

8 Push-ups (Rx+ Ring Dips)
* Rest 4 min after WOD

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 G2OH (135/95)

8 T2B

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Gymnastics

ALT E2MOM for 3 sets of each

Station 1: ME Ring MU

Scale – Low Ring Progressions x 45 sec (slow and controlled)

Station 2: HS Walk x 40’

Scale – Partner Assisted or 4 Wall walks

Station 3: Alternating Pistols x 16-20 reps

Muscle-ups (3xME)

Handstand Walk (3×40’)

Pistols (3×16-20)

Metcon

Metcon (16 Rounds for reps)

16 min ALT EMOM

200/150m Row

15 Push-ups (Rx+ 15 Strict HSPU)

15 Box Jump Overs (24/20)

30 sec Active Bar Hang
*No kipping HSPU

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Accessories

25 min

3 sets

DB Shoulder Press x 8-15 each arm

Rest 45 sec

Supine Ring Rows x 5-15

Rest 45 sec

DB Skull Crushers x 10-15

Rest 45 sec

Strict T2B x6-8

DB Shoulder Press (3×8-15)

DB Skull Crushers (3×10-15)

Strict Toes-To-Bar (3×6-8)

Metcon

Metcon (Time)

4RFT

50 DU

40 Abmat Sit-ups

30 American KBS (1.5/1)
*15 min cap

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

High-Hang Snatch (3×1)

E2MOM at 55-65% of 1RM Snatch

Directly into…

Hang Snatch (3×1)

E2MOM at 65-75% of 1RM

Directly into…

3-Point Snatch (3×1)

E2MOM at 75-80%

Directly into…

Snatch (3×1)

E2MOM at 85-90%

Metcon

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

6 Power Snatch (135/95)

9 OHS (135/95)

12 C2B

A Look Ahead : Programming Week of 09/17

Aloha from Hawaii!!  We hope you all are faring well and are surviving Florence on the East coast!  Island life is pretty great, once Olivia left us alone!  This, guys.  This is why we CrossFit!!!  To be able to vacation and be active and enjoy this one life we’re given!  To explore, use and move our bodies in new, fun ways!

Definitely add the Ultimate Hawaiian Trail Run to your calendar next year!!  It has been so, so fun!  Maybe a CFP/RISE trip needs to be an annual thing!?  We think so!

This we begins our 8 week Nutrition Challenge!!  We’re so excited for all those that have hopped on board and we can’t wait to see the progress you make over these next 8 weeks!  Plus, Beers & Burpees week is finally here!!!  Join us this Saturday for a fun partner workout at CrossFit Charlotte benefitting a great cause!  It’s not to late to get signed up, grab your partner & follow the link here!

Here’s your look ahead…

Monday – All the metconning to start your week!  5 sets of running, burpee box jump overs, DU, and single arm DB overhead lunges against a 6 min clock.

Tuesday – High hang, hang, and 3-point snatches to start.  Then a quick AMRAP of power snatch, overhead squats, and chest to bar pull-ups!

Wednesday – Lots of accessory work to begin…DB shouler press, supine ring rows, skull crushers, and strict t2b.  Afterwards, 4 rounds of DU, pushups and KBS!

Thursday – Front squat day!  Heavy doubles.  Then, grab your favorite wallball, it’s time for Karen 🙂

Friday – Some gymnastic work up first – ring progressions, handstand walks or wall walks & pistol practice!  To finish, an alternating EMOM of rowing, push-ups (rx+ strict hspu), box jump overs and active bar hangs.

Saturday – Another Saturday partner WOD!  This week consists of deadlifts + pull-ups & burpee box jump overs + push-ups!  After class, head on over to Beers & Burpees to participate and/or cheer on our athletes!

Sunday Oly is back this week!  We’ll see you ready to lift!

RISE Look Ahead

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

Tuesday – Strength Day!!

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

Thursday – Aerobic Interval – 1:30 on/30 sec off

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

Saturday – Strength Day!!

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (5 Rounds for time)

Every 6 min for 5 sets

300m Run

15 Burpee Box Jump Overs (24/20)

50 DU

20 Single Arm DB OH Lunge (50/35)