A Look Ahead : Programming Week of 03/09

Jumping into a new week!  It’s here…it’s Battle of the Ages week!!!  We’re excited to host 220 competing athletes, hundreds of spectators and many great vendors as teams battle it out for the fittest multigenerational team OR the fittest same decade team! We’re pumped and hope you’ll join us!

**Due to Battle of the Ages, 530pm RISE and 6pm CF will be cancelled this Friday 3/13 so we can begin set up.  Saturday morning we will not have early open gym or classes as the event will be LIVE!  Sunday we will have open gym only from 11am – 1p.**

Body Fat Test of NC will be back at CFP/RISE on Saturday, April 4th with their mobile hydrostatic unit.  This is the gold standard method for measuring body composition!  You’ll get a 4 page print out of info including your resting metabolic rate, approximate calories needed, calories burned during exercise, etc.  Such a great tool to track your overall health and progress!  Click here to read more and get signed up here!

Here’s your look ahead…

Monday – Working up to heavy set of 8 Bulgarian split squats on each leg as well as a heavy bent over row for 8.  Afterwards, a fun chipper of running, air squats, kbs, lunges, and sdhp.

Tuesday – Starting off with a snatch complex!  Then, 7 minutes of heaven…power snatches and t2b 😉

Wednesday – Split jerk work today!  Then 10 minutes of muscle fatigue, haha!  A HR push-up (rx+ strict hspu) and strict pull-up couplet, yikes.

Thursday – Some heavy barbell bridges paired with face pulls up first.  After, 12 minutes of doubles and dumbbell hang clean & jerks.

Friday – 3 metcons today…some rowing (rx+ biking), followed by some ground to overhead sandwiched with a little running, and lastly, burpee pull-ups.  **NO 6pm CF due to Battle of the Ages set up**

Saturday – Battle of the Ages event!!!  No classes today!

Sunday – Open gym only from 11am – 1pm!

RISE Look Ahead

Monday – Cardio!  3 mins on/1 min off

Tuesday – Little bit of ‘er thing!  40 sec on/20 sec off

Wednesday – Strength Day!!  Shoulders & Core!

Thursday – EMOM! Don’t worry, 1 minute is built in rest 😉

Friday – Legs and core!  1:05 on/25 sec off  **No 5:30pm RISE due to Battle of the Ages set up**

Saturday – Battle of the Agest event!!!  No classes today!

As always, we can’t wait to see you at the box!

A Look Ahead : Programming Week of 10/28

Another week of the Open complete!!  Hard to believe we’re down to one more Saturday Open WOD and then Friday Night Lights for 20.5 on 11/8!  A repeat is already taken care of, handstand push-ups, handstand walks….what’s left?  Maybe some pull-ups or the rings??  Time will tell.  Don’t forget for Friday Night Lights, we’ll start heats of 20.5 around 6 and go as long as needed!  Then we’ll eat some yummy food and cheers to another Open in the books!  We’ll supply some pizza and drinks, feel free to bring a dish/dessert to share!

Have you signed up for your Body Fat Test yet?  Body Fat Test NC will be here THIS SATURDAY 11/2 with their mobile hydrostatic unit.  This is the gold standard method for measuring body composition!  You’ll get a 4 page print out of info including your resting metabolic rate, approximate calories needed, calories burned during exercise, etc.  Such a great tool to track your progress!  Click here to read more and get signed up here!

Here’s your look ahead…

Monday – Time to bench!  Lots of triples today.  Then, 5 rounds of doubles, push presses and push-ups…oh my!

Tuesday – Today we deadlift!  We’re going to find a 1 RM!  Afterwards, 8 mins of pull-ups and dumbbell hang clean and jerks.

Wednesday – Time for a long metcon!  We’re focusing on pace today and we’re going to keep moving!  Running, kbs, rowing or biking, and burpee box jump overs.

Thursday – Some heavy front squats up first today!  Then a chipper with descending reps of rowing, t2b, power cleans, front squats and pull-ups (rx+ bmu)!

Friday – TBD when 20.4 is announced!

Saturday – 20.4!

Sunday – Open gym from 11-12 and Oly at noon!

RISE Look Ahead

Monday – Strength Day & RISE 20.3!

Tuesday – 5:00 AMRAP Tuesday!

Wednesday – Spartanish Training!  1:05 on/25 sec off

Thursday – Glycolytic Interval – 40 sec on/20 sec off

Friday – Never skip leg day!

Saturday – Tabata!  20 sec on/10 sec off

Remember, Halloween candy isn’t bad and you’re not bad if you eat some!!  But too much of anything isn’t great 😉

A Look Ahead : Programming Week of 08/12

This is how we all might be walking after Monday’s WOD!!  Yikes!  Leg day can getcha 😉  Be sure to mark your calendars for Saturday, Nov. 2nd – Body Fat Test of NC will be back at CFP and RISE for body composition testing!  Their premier mobile hydrostatic body fat testing unit is the most accurate and trusted method of body composition testing. It’s a great measure to have done a couple times a year to keep tabs on how your body is adapting to the workouts you do, your nutrition, etc.  You can read more on their website and you can get signed up for a time slot here!!

We’re also super pumped for Middle James Brewing’s Grand Opening next Friday, August 23rd!!  I’m sure you’ll be able to find many CFP members next door after a good Friday sweat session!  We definitely plan to be there!

Here’s your look ahead…

Monday – Weight wallsits, thrusters, and burpees against a running clock!  Oh my!

Tuesday – In case Monday wasn’t bad enough, today we back squat!!  Sets of 8 followed by 4 rounds of running and suitcase walking lunges.  See ya, legs!

Wednesday – Today we’ll give the legs a break and smoke our arms!  Push press up first, then a quick sprint (I use that term loosely, haha) of strict hspu, string ring dips, and push-ups!

Thursday – Finding a heavy single hang clean!  Then, a chipper of rowing, hang squat cleans, and pull-ups.

Friday – Deadlift day!  With some tall box jumps mixed in.  Our metcon is 10 mins of doubles, deadlifts, and bar over burpees.

Saturday – Partner WOD Saturday, of course!!  Grab a friend and let’s workout!

Sunday – Open Gym at 11 and Oly with Becca at noon!  Come get your lift on!

RISE Look Ahead

Monday – AMRAP day!  All the legs, baby!!

Tuesday – Strength day!!  Shoulder and core focus!

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

Thursday – Strength day!!

Friday – Glycolytic Interval – 1:05 on/25 sec off

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

Who’s ready to work this week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 12/02

Things are getting festive around here!  Hope you’re getting in the spirit, and if not, just come do your snatches next to the Christmas tree!  It will help 😉

Mark your calendars for Saturday, Dec. 15th – Body Fat Test of N.C. will be back at CFP/RISE!  If you purchased 2 testing sessions when they were here last, be sure to book your follow up appointment.  Didn’t get tested last time?  Now is a great chance as we head into 2019!  Check out the event page here and follow the link to get tickets.

And don’t forget about our Girls Who Lift class starting this January!  Know any young girls, ages 10-16?  Be sure to let them know, this class is designed just for them!  We would love to fill up the class and teach some girls how fun it is to be strong!

Here’s your look ahead…

Monday – Starting the week with push press!  Working up to a heavy 1RM, how many gold stars will we see?  Then, a 12 min AMRAP of strict hspu, strict pull-ups and pistols.

Tuesday – Cleans from all the positions today.  Then a few more in your metcon…3 rounds of hang squat cleans and burpee box jumps!

Wednesday – Deadlift day!  Paused deadlifts actually, with some upside down work in between sets.  Afterwards, 2 rounds of a little running, some wreck bag power cleans, and pull-ups.

Thursday – All the stuff today…some rowing, ring dips, biking, t2b, and renegade rows!  An alternating E2MOM for 30 minutes!

Friday – Front squat day!  Working up though percentages, then 4 reps as heavy as possible.  After, grab your favorite wreck bag, you have 100 snatches for time!

Saturday – 30 min partner AMRAP!  Start your weekend off right!

Sunday Oly with Becca has been so awesome lately!  Come perfect those lifts and technique!

RISE Look Ahead

Monday – Strength day!!  Legs & core!

Tuesday – Anaerobic Interval – 30 sec on/20 sec off

Wednesday – Functional Fitness Focus – 1:20 on/30 sec off

Thursday – Glycolytic Interval – 40 sec on/20 sec off

Friday – Strength day!!  Legs!

Saturday – Cardio – 1:05 on/25 sec off

Keep it consistent as we head into this of busy!  As always, we’ll see you at the box!