A Look Ahead : Programming Week of 02/18

It’s here!!!  The Open begins this week, Thursday!  Our teams are set and you’ll soon find out who your team captain is!  Remember if you want to officially sign up for the Open and be able to track yourself on the leaderboard, you need to register at games.crossfit.com.  Otherwise, any questions, just ask your coach and we will see you Saturday morning for 19.1!!

Here’s your look ahead…

Monday – Bench press day!  Triples today.  Then, 2 rounds of rowing, db push press, t2b, and burpees!

Tuesday – Deadlift day!  Afterwards, a classic CrossFit couplet of pull-ups and American kettlebell swings.  Kiss your grip goodbye 😉

Wednesday – A longer metcon today – 3 rounds of rowing, strict hspu, burpees, pistols and running.  All the things!

Thursday – Today we snatch!  Then, 5 sets of OHS, kbs, and doubles with a little rest built in to catch your breath.

Friday – TBD once 19.1 is announced!

Saturday – 19.1!

Sunday Oly with Becca is on as usual!  Be there!

RISE Look Ahead

Monday – Strength day!!  Legs & back!

Tuesday – Core focused!  1:30 on/20 sec off

Wednesday – All the jumps!  Tabata day – 20 sec on/10 sec off

Thursday – 3 mins on/1 min off

Friday – Strength day!!

Saturday – Spartan-ish!

Should be an exciting week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 12/10

We may not have gotten all the snow, but the roads are predicted to be icey in the morning!  We will cancel all early AM classes tomorrow, Monday 12/10 and open our doors at 9AM.  As always, our top priority is the safety of all our coaches and athletes!  Stay tuned for details about Tuesday morning as well since a refreeze is a definite possibility.

If you a morning worker-outer & need a WOD to do at home, search travel WODs on the blog & you’ll have plenty to choose from!  Better yet, 100 burpees for time…3…2…1…GO!  😉

Body fat testing is this Saturday!!  Only a few time slots left, so get signed up here!  And don’t forget your check-ins this month to win a $100 giftcard to your favorite restaurant!  Here’s your look ahead…

Monday – Snatches from each position today, building in weight.  After, 2 rounds of rowing, kettlebell swings & strict hspu with a little rest built in!

Tuesday – Long metcon day!  Grab a rope for DU, strict pull-ups, dumbbell reverse lunges, and air squats.  Just keep moving!

Wednesday – Shouler press!  Then a little chipper of rowing, dumbbell push press, t2b, and burpees!

Thursday – First up, pause deadlifts mixed in with some L-sit work.  We’ll finish off with 3 rounds of doubles and power cleans!

Friday – Three 6 minute AMRAPS today with 4 minutes rest between.  Enjoy the rest and push it when it’s go time!

Saturday – A little partner chipper awaits of running, power snatches, overhead squats & bar facing burpees.  Grab a partner & get to the gym!

Sunday Oly with Becca!  Be there!

RISE Look Ahead

Monday – Boulder shoulders!  45 sec on/15 sec off

Tuesday – Strength day!!  More shoulders 😉

Wednesday – Legs & core!  1:30 on/30 sec off

Thursday – Spartanish Training! 40 sec on/20 sec off

Friday – Legs!  Strength day!!

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

Just a couple weeks left in 2018!  Let’s make them the best they can be!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 10/28

Too much candy followed by burpees leads to that pic above 😉  Hard to believe we’re entering the last 2 months of the year.  Are you closer to achieving your goals for the year?  We sure hope so!  If not, think back to your goals and about why you started.  The year isn’t over!!  There is still time to make progress.  Don’t slash your other 3 tires just because you got 1 flat.

You still have over 60 days to keep working towards your goals.  Talk to your coaches, make a plan, take it one day at a time and stay consistent!  Need to change things up, go try a RISE class and get your butt kicked in a whole new way 🙂

Here’s your look ahead…

Monday – Who’s ready to PR your shoulder press?  Working up to a heavy single, possible new 1RM, then 2 drop sets of max effort push press.  Afterwards, 8 minutes of double unders, kbs, and pull-ups.

Tuesday – Back squat day!  Working up in percentages.  Then, a 12 minute triplet of double unders, wallballs, and t2b.

Wednesday – Snatch singles for our Halloween weightlifting.  CrossFit’s favorite rep scheme in our metcon of bar facing burpees and hang squat snatch before you’re off for tricks or treats!

Thursday – If you eat too much candy, your gymnastics work today will be much harder!  Pull-up work, handstand work, and l-sit practice.  Afterwards, a little interval work on the rower, the bike and in the rope.

Friday – Time to deadlift!  Hopefully we see a lot of gold stars and PRs!  Then, a 12 minute AMRAP of running, pistols, and pull-ups.

Saturday – A fun partner WOD of rowing, lunges, and running!  Let’s work off all the candy from the week….you know you’re going to eat some!

Sunday Oly with Becca is back this week!  We’ll see you there!

RISE Look Ahead

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

Tuesday – Functional Fitness focus – 1:20 on/30 sec off

Wednesday – Strength day!!

Thursday – Tabata cardio day – 20 sec on/10 sec off

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

Saturday – Spartanish Leg day!  1:05 on/25 sec off

As always, we’ll see you at the box!

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!

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!!

A Look Ahead : Programming Week of 8/20

  

Alright athletes & coaches, mark your calendars!!  Saturday, September 1st, Body Fat Test of NC will be at CFP/RISE from 9am – 1 pm with their Mobile Hydrostatic Body Fat Test!  The hydrostatic method is the gold standard way for measuring Body Fat Composition and gives the most accurate readings.  Once you complete your test, you get a 4 page print out including info on your body fat and lean muscle mass weights, basal metabolic rates, etc.

You can sign up through Eventbrite for the time slot of your choice, just follow the link here.  The test only takes about 15 minutes and is priced so affordably!  One session is $45, a retest is $35 or you can purchase 2 sessions right off the bat for $72.50!  I would definitely suggest purchasing 2 sessions!!  CFP/RISE will be running an 8 week Nutrition Challenge this fall starting Monday, September 17 – Sunday, November 11th.  Body Fat Test of NC will be back in early December, so you can retest and see the fruits of all your hard work!

More details are to come on the upcoming Nutrition Challenge, so stay tuned!  But get more info on the Facebook Event Page for the Body Fat Testing and get signed up through Eventbrite ASAP!!  We’re pumped for an exciting fall with all the fat loss, lots of muscle gains, and all the PRs!

Here’s your look ahead…

Monday – Strap on your running shoes, you’ve got 3 rounds of a 400m run, deadlifts and box jumps for time.  Afterwards, some accessory work to make you better!

Tuesday – Shoulder press is up first!  Working through some percentages.  Then, grab some dumbbells for a fun AMRAP of manmakers, strict pull-ups and burpees.

Wednesday – Back squat day!  Sets of 8 might feel like cardio!  Your metcon starts off with some rowing followed by t2b & dumbbell lunges to finish off your legs 😉

Thursday – All the snatches today!!  Then more snatches and double unders for time!

Friday – An alternating EMOM of some running, wallballs, pull-ups & burpee box jump overs!

Saturday – Partner WOD day!!  And AMRAP 4 Autism tonight!!! (There’s still time to sign up!)

Sunday Oly with Becca, come get your lift on!

RISE Look Ahead

Monday – Spartanish training day!  Aerobic Interval – 1:20 on/30 sec off

Tuesday – Strength day!!

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

Thursday – Leg day!  Aerobic Interval – 1:30 on/30 sec off

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

Saturday – Strength day!!  AMRAP 4 Autism tonight!!!  (There’s still time to sign up!)

Alright guys, exciting things coming!  Let’s make it a great week!  As always, we’ll see you at the box 🙂

A Look Ahead : Programming Week of 07/23

Well if this isn’t the spirit of CrossFit, I don’t know what is!!!  Love our gym family and the way we support each other!  If you don’t have people around you, cheering you on to keep going, spurring you on when it’s heavy, pushing you and making you better, then you need to keep looking for your tribe!  Our door is always open and you can sit with us 🙂

Burpee/Shark week is here at RISE Charlotte!!  In case you missed all the details, here is what you need to know:

Starting tomorrow, you have until Saturday the 28th to accumulate as many burpees as possible OUTSIDE of class.  There are a few playing rules listed on the score sheet at the gym, so be sure to pick yours up on Monday and play along!  There are also ways to get burpees, without actually doing burpees (you’re welcome).  Coach Sarah will grab the score sheets next Saturday and tally them up.  We are providing a $25 athlete’s choice gift card to the winner, so get those burpees in!!!

Here’s your look ahead…

Monday – Metcon Monday!  First up, for time – 5 rounds of Cindy + ohs + a 1k row (rx+ bike).  Then, some 200m runs…go fast!  Your slowest time is your score.

Tuesday – All the squats today!  Front squats first, then a metcon of wallballs and power snatches!

Wednesday – HSPU work, followed by deadlifts and allll the burpees (aka CF Games Open WOD 12.1)!

Thursday – Starting with an alternating EMOM of squat cleans, rope climbs and bar over burpees.  To finish, a few intervals of rowing, ski or bike – athlete’s choice!

Friday – Power clean work first, working up to a heavy 2 rep for the day.  Then an alternating EMOM of thrusters and doubles!

SaturdayAmanda’s WOD!!   Join us as we remember our dear friend Amanda with the FlyHigh22 WOD!

Sunday Oly is back!  Join Becca and come get your lift on!

RISE Look Ahead

Burpee Week is here!!!!!

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!!

Who will get the most burpees this week!?!  We can’t wait to see!!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/16

Another amazing weekend at Team SuperFit Charlotte!!  CrossFit Pineville represented well and 2 of our 4 teams took the 1st place podium!!! Congrats to our RX Men & Women!!  So proud of our athletes and the way you represent CFP!  It was the first competition for several of our competitors as well and they left it all on the floor!!

This week is, of course, shaping up to be a fun week of training. Burpee/Shark week is almost upon us, so stay tuned for more details to come later this week! I mean, a contest involving burpees and a prize…what’s not to love?

Becca is out this weekend, so no Oly in her absence.  Just open gym from noon to 1!

Here’s your look ahead…

Monday – Dumbbell DT should be fun! Followed by some sets of rowing and running. Good times!

Tuesday – Front Squat day, sets of 3, 3, 3+. Then, a couplet of abmats and KBS!

Wednesday – Strict HSPU and strict pull-up or bar MU work today; then deadlift triples; finally, 2 rounds of dumbbell squats & t2b.

Thursday – Thrusters, burpees and pull-ups for an EMOM as long as you can or a 10 min AMRAP!  Then some dumbbell bench and bent over rows as accessory work.

Friday – 3 point snatches for out weightlifting.  Then bringing back 16.3!

Saturday – Double partner metcons – first up bar over burpees + thrusters!  After, T2B, push-ups, overhead lunges and DU!  Yikes!

Sunday Open Gym from 12pm to 1pm!  No Oly this week.

RISE Look Ahead

Monday – Strength Day!!

Tuesday – Glycolytic Interval – 40 sec on/20 sec off – Core day!

Wednesday – Aerobic Interval – 1:20 on/30 sec off – Spartan-ish with a focus on leg 😉

Thursday – Anaerobic Interval – 30 sec on/20 sec off – Midline/Functional Training

Friday – Strength Day!!

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

As always, we’ll see you at the box!!

A Look Ahead : Programming Week of 07/09

It’s SuperFit week!!!  This picture is a flashback to last summer’s 4 person event where our female novice ladies took 1st place.  This Saturday we have 4 different teams competing!!  After you WOD Saturday morning, head on over to CrossFit Steele Creek to cheer everyone on, hang out and have a good time!

Hope you all enjoyed your 4th!  Back to a normal, full week this week and back to Oly this Sunday!  Here’s your look ahead…

Monday – Front squat day!  5, 5, 5+ at a little higher percentages this week.  Then, a quick sprint of rowing, burpee box jump overs and pull-ups, followed by a little accessory work.

Tuesday – We’re running stairs today!  All the body weight movements today with 4 sets of a run, strict pull-ups, HR push-ups, sit-ups & air squats.

Wednesday – Handstand push-up work + strict pull-ups/bar MU first.  Then deadlifts and a fun 5 min AMRAP of wallballs & box jumps to smoke your legs 😉

Thursday – We start off with an alternating EMOM of power cleans, bar over burpees & doubles.  Afterwards, some kettlebell accessory work!

Friday – 6 sets of running, t2b, dumbbell clean & jerks, and strict pull-ups.  The faster you go, the more rest you’ll get 😉

Saturday – As always, a fun partner WOD awaits!  A little rowing buy in & 50 reps of all your favorite movements!

Sunday Oly with Becca is back!  Come lift!!

RISE Look Ahead

Monday – Cardio & Legs – 45 sec on/15 sec off – get ready to feel the leg burn!

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

Wednesday – Strength Day – all the shoulder pump!

Thursday – Tabata!  20 sec on/10 sec off

Friday – Functional Fitness – 40 sec on/20 sec off

Saturday – Spartan-ish – 1:05 on/25 sec off

Bring your A game & be ready to work!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/02

Happy Birthday America!!!  Welcome to the week of July 4th!  We do have abbreviated hours this Wednesday on the 4th.  We will have one CrossFit & RISE class at 9am!  So wear your red, white, and blue or your stars & stripes and join us for a fun 4th of July WOD before you hit the pool or lake with friends and family!

We will also not have Olympic Lifting class this Sunday.  Open gym will be from 12pm-1pm and Oly will return next Sunday!  All other hours are normal 🙂

Here’s your look ahead…

Monday – Front squat day!  Sets of 5, 3, 1,+ working through your percentages based off your 90%.  Then, a 15 min AMRAP of pull-ups (rx+ c2b), DU, burpees, and a run.

Tuesday – Working strict hspu & strict pull-ups first today; deadlift after; finally rowing & slamballs for time.

Wednesday – A fun Independence Day parter WOD at 9am!!

Thursday – 3 sets of rowing, suitcase carries, abmat sit-ups and burpees with 3 minutes of rest between each round.  Go fast!

Friday – All the AMRAPs today, well 2 of them.  First, hspu, pull-ups (rx+ c2b) and DB box step overs, then power snatches, DU and wallballs.

Saturday – More girl WODs this Saturday, grab a partner & come have some fun 😉

Sunday – Open Gym only!

RISE Look Ahead

Monday – Functional Fitness – Aerobic Interval – 1:05 on/25 sec off

Tuesday – Strength day!!

Wednesday – A fun Independence Day parter WOD at 9am!!

Thursday – Lungs and Legs – Glycolytic Interval – 40 sec on/20 sec off

Friday – Pace then Sprint – 3 mins on/1 min off

Saturday – Strength day!!

As always, we’ll see you at the box!