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!