Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Back Squat (5,3,1,5,3,1,5,3,1)

E2MOM

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Metcon

Charlie Horse (Time)

For time:

50/35 Cal Bike

25 Front Squats (175/115)

25 Burpee Box Jump Over (24/20)

A Look Ahead : Programming Week of 09/16

We want YOU!!  To sign up for Beers and Burpees!!!  It’s this weekend and we’re one of the top gyms so far with 18 teams signed up!  Let’s make it at least 20!  There’s still time to get signed up here.  Join us for this unbelievable event with the Charlotte Fitness Community as we come together to workout, drink beer and raise money for the Dream on 3 Charity organization!

Don’t forget to order your Fit Fresh Kitchen meals each Thursday by 1pm!  Orders are delivered the following Monday right to CFP!  Their prepared meals are a saving grace in the meal prep game!!  You can’t beat the convenience of lunch already prepared, take it with you to work and done.  Or an easy peasy week night meal when you get home late from kickball, didn’t have time to get by the store yet, or have lost your zest to meal prep 😉

Brandon and I had our workup with Dr. Connor and Dr. Dalynes at Outbound Chircopractic this past week!  It was so thorough, detailed, and they really took their time!  We’re excited for our adjustments this week and plan to have the kids adjusted too!  Set up your initial consultation today!

If you missed today’s Endurance class, don’t fret, you’ll get another chance to try it out next Sunday at 12.  Becca is out of town once again so more endurance fun is in store!

Here’s your look ahead…

Monday – Running, shoulder to overhead, t2b, and doubles against a running clock for a few sets tomorrow!

Tuesday – Back squat day!  A few sets of 5, 3, 1 as we work up in percentages.  Then, Charlie Horse – a new benchmark workout of biking, front squats, and burpee box jump overs!

Wednesday – Today we bench press!  Find a partner to share a bench with 🙂  Afterwards, 15 mins of wreck bag shoulder press, push-ups and chest to bar pull-ups.  Fun times!

Thursday – Deadlift day!  Then, 3 rounds of running, dumbbell waiter’s carry reverse lunges, and single arm devil’s presses.  Yikes!

Friday – Gymnastics day – some ring work, getting upside down, and core.  After, a gymnasty type of EMOM!

Saturday – Beers & Burpees day!!  We will still have CF & RISE classes as normal though, so have no fear if you’re not participating in B&B.

Sunday – Open gym at 11 and Endurance fun at 12pm!

RISE Look Ahead

Monday – All of the things, come ready to work!  40 sec on/20 sec off

Tuesday – Strength day!!  Shoulders & Core!

Wednesday – Cardi-O and Legs!  3 mins on/1 min off

Thursday – Tabata baby!  20 sec on/10 sec off

Friday – Core/Cardio/Plyo – 1:05 on/25 sec off

Saturday – Strength day!  Legs, legs, legs!

It’s a great week to have a great week!  As always, we’ll see you at the box!

Sunday Endurance

CrossFit Pineville – CrossFit

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Metcon

Run Conditioning

3x500m Run (Rest :40 after each run)

Rest 2:00

5x100m Run (Rest :20 after each run)

Rest 2:00

3x400m Run (Rest :30 after each run)

Rest 2:00

5x100m Run (Rest :20 after each run)

Rest 2:00

3x300m Run (Rest :30 after each run)

*The 100m runs are 90%+ effort

Saturday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 min AMRAP

80 Wreck Bag Back Squats (50/35)

100′ Wreck Bag Front Rack Walking Lunge

60 Wreck Bag Hang Power Clean

100′ Wreck Bag Front Rack Walking Lunge

40 Wreck Bag Over the Shoulder Thrusters

100′ Wreck Bag Front Rack Walking Lunge

20 Burpees Over the Wreck Bag

100′ Wreck Bag Front Rack Walking Lunge
*every 25′ of the lunge counts as a rep.

*216 reps per round

Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

Paused Front Squat (1×1)

*Take 20 min to build to a 1RM

*3 sec pause in bottom

Metcon

Metcon (Time)

For time

800m Run

50 Thrusters (95/65)

800m Run

Thursday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Gymnastics

Alt Every 30 sec for 3 min

Ring Support Hold x 20 sec

Catch Position Hold x 10 sec

Directly into..

4 min ALT EMOM

Freestanding HS Hold or Donkey Kicks for 30 sec

Active Bar Hold x 30 sec

Metcon

Metcon (20 Rounds for reps)

Alt Every 90 sec for 30 min (5 sets of each)

20/15 Cal Row

5 Burpee Box Jump Overs (24/20) + 10 Pull-ups (Rx+ C2B)

50 DU

5 Burpee Box Jump Overs (24/20) + 10 DB Farmers Lunge (50/35)

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

3 RFT

30 T2B

10 DL (Bodyweight)

20 Box Jumps (24/20)
15 min cap

Accessories

3 sets

Barbell Bridges x 6-8

Rest 1:00

Side Plank x 45 sec each side

Barbell Bridges (3×6-8)

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (8 Rounds for weight)

Every 4 min for 32 min

500m Row or 1k bike

8 UB Shoulder to OH
*Must complete 4 row and

4 bike

*Each set for total load of UB reps

Monday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Metcon

Metcon (Time)

3RFT

800 Meter Run

15 Strict Pull-ups

30 Russian KBS (1.5/1)
20 min cap

Weightlifting

Bulgarian Split Squat (3×20 each leg)

*Back Rack

*Barbell Only. Constant movement. No pausing at the top or bottom.