A Look Ahead : Programming Week of 03/23

It’s true, we are missing our fit fam right about now!  We miss seeing all your smiling faces, sharing in tough workouts together, and high fives on the way out.  There’s so much we don’t know right now.  But we’re certain Wednesday wasn’t goodbye, just a see ya later!!  We’re focusing on the good, the things we can control, and we’re making the best of it!  So we’re ready for the first full week of at home WODs!

We will continue to post normal ‘class workouts’, so depending on the equipment you have at home, you might be able to complete some of them as written.  We will also be posting the at home version every day along with a video explaining the workout, modification options, etc.  Be sure to join our private FB page for access to the videos!

We may not be able to see each other face to face, but the workout videos and selfies y’all have been sharing are making us so happy and proud!  Keep moving, keep the faith, keep tagging us!  We can’t wait to see y’all at the box in a few short weeks!  Here’s your look ahead…

Monday – We’ve got a 30 min alternating EMOM to start our week off!  Biking, wallballs, push-ups, box jump overs and ring support holds.

At home version – shuttle runs, wallballs or goblet squats, push-ups, box jump overs or jump ropes, and hollow holds.

Tuesday – Snatch work up first!  Then, 3 rounds of rowing, doubles, and overhead squats.

At home version – KB or DB snatch EMOM, followed by 3 rounds of running, doubles, and single arm DB (or KB) overhead lunges.

Wednesday – Front squat day!  Paused front squat + front squats.  Afterwards, hang squat cleans + chest to bar pull-ups!

At home version – Tempo goblet squats and single leg RDLs.  Afterwards, burpees over the kb and kb clusters!

**Coach Alex will be hosting fABtastic via Zoom this Wednesday at 5:30pm!  The link will be posted in our private FB page on Wednesday!**

Thursday – Three 9-min AMRAPs for the class or at home version!  Get ready for some sore legs!

Friday – Bench press up first!  After, 5 rounds of pistols, plyo push-ups and box jump overs.

At home version – DB bench press + db bent over row!  After, 5 rounds of pistols, plyo push-ups and box jump overs (or lateral hops over a KB).

Saturday – Missing our old partner WODs?  Just facetime a friend and make it your own partner WOD 😉

These are strange times friends, but we’re in this together!  Please, reach out if you need anything!!  We love you guys, stay healthy and well!

A Look Ahead : Programming Week of 02/10

It’s hard to believe, but we’re only 5 weeks out from the already sold out 5th Annual Battle of the Ages at CFP!!!  Saturday, March 14th 50+ 4-person teams from all different decades or all the same decade will take the competition floor to battle it out and find the fittest!  We’re looking forward to an awesome day!

We can’t pull off such events without all our wonderful sponsors and volunteers!!  If you or your small business would like to sponsor our event with over 200 competing athletes plus hundreds of spectators, please email us at info@pinevillecrossfit.com.  If you are able to volunteer and help judge that day, please sign up here.

Here’s your look ahead…

Monday – Up first today, finding a 3 rep thruster from the floor!  Then, a little ol’ lady named Fran!!  Or, heavy Fran!

Tuesday – Today, we’re cleaning!  Building up to a heavy double.  After, 9-7-5 of heavy cleans and chest to bar (rx+ ring muscle ups).  Oh my!

Wednesday – All the cardio today!  A longer metcon of running, burpees, single arm dumbbell overhead lunges, and t2b.

Thursday – Our metcon is up first today, 3 rounds of rowing, deadlifts and burpees.  Then, some accessory work of barbell glute bridges and some plank work.

Friday – Split jerk work, sets of 3!  Afterwards, some intervals of biking and hr push-ups (rx+ strict hspu).  See ya later arms!

Saturday – A fun partner WOD awaits!  A little running, some wallballs, push-ups and strict pull-ups!  Grab a friend and let’s get sweaty!

Sunday – Open gym at 11, Endurance class at 12!

RISE Look Ahead

Monday – Cardio!  3 mins on/1 min off

Tuesday – Plyometric day!  40 sec on/20 sec off

Wednesday – Strength day!  Shoulders and Core!

Thursday – Tabata!  20 sec on/10 sec off

Friday – All the EMOMs!  Fun times 🙂

Saturday – A fun partner WOD awaits!  A little running, some wallballs, push-ups and ring rows!  Grab a friend and let’s get sweaty!

Let’s make it a great on!  As always, we can’t wait to see you at the box!

A Look Ahead : Programming Week of 12/30

We hope you all had a wonderful Christmas, made wonderful new memories with family and friends, and ate allll the sugar cookies!!  It’s time to hop back on the train, eat your veggies again, and get back to those workouts!  Don’t wait until 2020 or next week!  Just get back to it ASAP!

Just a reminder about our Holiday hours this week…on NYE, Tuesday, we will close at noon.  All morning hours are normal (5:30am CF, 5:30/6:30am RISE, Open Gym, 9am CF, 10am RISE, 11am CF).  New Years Day, Wednesday, we will have Open Gym only from 10am – 12pm.  We resume normal hours Thursday, January 2nd at 5:30am!

Here’s your look ahead…

Monday – Back squat day!!  Starting the week off right 😉  Then, a simple (not easy) couplet…3 rounds of kb sdhp and burpees over the kb!

Tuesday – Happy NYE!  We close see at noon after the 11am CF class! Going overhead today, push jerk + split jerk.  After, we’re retesting our Nitro score from 10/15.

Wednesday – Happy New Year!!  Open Gym only from 10am – 12pm.

Thursday – A longer metcon today…a few rounds of rowing, DB snatch, wallballs, doubles, and push press!

Friday – Deadlift day!  Then, working against a 5 minute clock, 3 sets of biking cals and dumbbell burpee deadlifts!

Saturday – Partner WOD!  A short burpee buy-in, kbs, box jumps, rowing, and a running buy-out!

Sunday – Open gym at 11am, then weightlifting with Becca at noon!

RISE Look Ahead

Monday – Strength day!!  Shoulders and buns, baby!

Tuesday – Happy NYE!  530/630/10am classes only today!  Tabata interval!  20 sec on/10 sec off

Wednesday – Happy New Year!!  Open gym only from 10am – 12 pm!

Thursday – All the things!  40 sec on/20 sec off

Friday – E10MOM – 3 fun chippers!

Saturday – 30 min EMOM – Skiing, hollow holds, biking, air squats, burpees and built in rest (thank goodness!)!

Let’s get back to it this week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 12/02

It’s Naughty or Nice week!  Join us this Saturday as we give back to Operation Christmas Child, use our fitness for good, and celebrate the season with some brunch!  Please bring a small-ish toy (that could fit in a shoe box) for a 2-14 year old boy or girl and join us for a big group WOD (CF + RISE) at 9am, brunch to follow!  Get all the details here.

Hope you all had a wonderful Thanksgiving!  We’re back to regular programming this week (outside of Saturday 😉 ) and we’re ready to end the year strong!  Holiday parties and get togethers are frequent this time of year.  Don’t let your workouts and your nutrition fall to the way side!!  You’ve worked hard all year long, so here’s the game plan…control what you can control!

Look at your calendar each week and schedule those workouts in.  Block it out on you calendar!  Eat at home when you can since there will be lots of parties and more eating away from home than usual.  Drink your water.  Get your rest.  That’s it!  Oh yeah, enjoy the season!!

Here’s your look ahead…

Monday – We’ve got a few short AMRAPs to begin our week.  All couplets, squat snatches + burpees, power cleans + pull-ups, then box jumps + wallballs.  Work hard while the clock is running and enjoy the rest in between.

Tuesday – Back squat day!  Then a chipper of running, wall walks (rx+ handstand walks), and t2b.

Wednesday – Dumbbell shoulder press and floor press up first.  After, 5 rounds of doubles, db hang cleans, and db shoulder to overhead.

Thursday – Every 2 minutes…some running, renegade rows, biking, burpee box jump overs and front leaning on rings.

Friday – Today we metcon first!  It’s a burpee sandwich with front squats in the middle, for time!  Afterwards, kb bulgarian split squats + jump lunges.

Saturday – Naughty or Nice WOD!  View it here and decide if you’ll be naughty (rx) or nice (scaled) this year!

Sunday – Open gym at 11 followed by Endurance class at noon!

RISE Look Ahead

Monday – Strength day!!

Tuesday – EMOM!  Biking, wall walks, burpees, renegade rows, 100m sprint, & hollow holds!

Wednesday – Spartanish training!  1:30 on/30 sec off

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

Friday – 3 rounds, working against a 10 minute clock…a fun chipper of biking, burpees, db hang clean and jerks, box jumps, db snatches, and rowing!

Saturday – Naughty or Nice WOD!  View it here and have no fear, we will have a RISE version with dumbbells instead of barbells!

Let’s end the year on a high note!  As always, we can’t wait to see you at the box!

A Look Ahead : Programming Week of 11/18

Congrats to our Bingo Winners!!!  Maria and Jennifer filled their entire board and took home 1st place!  They will each receive a Reebok gift card!  Sarah & Dan took 2nd place & will receive a Fit Fresh Kitchen gift card!  And last, but not least, George & Elizabeth took 3rd!  They get to choose some sweet FitAid gear!  We will be in touch to award gifts!!  Thanks to all who participated, hope you all had as much fun as we did!

Don’t forget to bring your toiletries for Operation Christmas Child!  We’re 3 weeks away from our Naughty or Nice WOD/OCC gift box drive/Holiday brunch!  Get all the deets here and don’t forget to RSVP to our private event page so we can have enough food to go around!

Here’s your look ahead…

Monday – Some shoulder press and push press to start our week out!  Then, benchmark workout GI Gran – 21-15-9 of clean & jerk and burpee pull-ups!  Never miss a Monday!

Tuesday – Front squat day!  Working some heavy doubles!  After, some interval work of biking wallballs, rowing, and doubles.

Wednesday – Working against a running clock, a few sets of a little running, strict hspu, biking and pistols!

Thursday – Snatches today!  Working triples, not touch and go.  Then, 5 rounds of a 100m run, 10 chest to bar pull-ups, and 5 overhead squats!

Friday – Working some split jerks today, 70% and above.  Afterwards, 10 minutes of doubles, burpees and push presses!

Saturday – A little waterfall style partner WOD!  Grab a friend and let’s workout!

Sunday – Open gym at 11 and Oly at noon!

RISE Look Ahead

Monday – Strength day!! Shoulders and legs!

Tuesday – Cardio baby!  40 sec on/20 sec off

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

Thursday – Tabata!  20 sec on/10 sec off

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

Saturday – EMOM!  Biking, core, running, db strict press and overhead walking lunges!

Hard to believe Turkey day is next week!  Stay tuned for our Holiday hours…don’t worry, we’ll have plenty of chances for you to get your sweat on!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 10/14

Good news!  We’ve already crossed off burpees for the 2020 Open!!  Phew!  And what a workout 20.1 was.  If that workout was any indication what’s in store for the rest of the workouts….oh boy!  You have until tomorrow to officially sign up for The Open at games.crossfit.com and get signed up for our Bingo Challenge!  It’s not too late and some sweet prizes are in store!

There’s 1 spot remaining for the Toes to Bar Clinic with Coach Jen next Saturday!  Message us to claim it!  Here’s your look ahead…

Monday – A longer metcon to kick off our week! Doubles mixed in with t2b, rowing, push-ups, biking and c2b pull-ups.

Tuesday – Squats, squats, squats, squats! Tempo front squats first, working to a heavy triple. Then, biking + thrusters for time!

Wednesday – Slow pull snatches. After, ascending reps of double unders and power snatches for 10 mins!

Thursday – Some tempo bench presses to start! Then, 3 rounds of kb push presses and t2b.

Friday – TBD after 20.2 is announced!

Saturday – 20.2 is going down!!

Sunday – Open gym at 11 followed by Oly with Becca at noon!

RISE Look Ahead

Monday – Strength Day!! Shoulders & legs!!

Tuesday – All the things! 40 sec on/20 sec off

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

Thursday – Tabata! 20 sec on/10 sec off

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

Saturday – Spartanish training! 45 sec on/15 sec off

Let’s make it a great week!! As always, we’ll see you at the box!

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!

A Look Ahead : Programming Week of 08/26

Perspective sure is everything.

Happy Sunday athletes…hope you all had a great weekend!!  The parking lot has definitely been FULL this week with the opening of Middle James!  We are taking note and hopeful that the weeknights will even out a bit here soon.  Thursday and Friday nights may tend to be a little busy, so we will definitely take note of our programming and running may be done earlier in the week or on Saturdays.

The parking lot directly behind us is empty as that motorsports business closed, so that’s always an option for parking!  Change is hard.  But also, let’s remember we’re able bodied (thank goodness), we can walk (and work on our NEAT – non exercise activity thermogenesis), and we like good food and beer and fun neighbors!

Speaking of Middle James, our second Yoga + Brews is Sept. 6th at 6pm!  The more the merrier, so join us for a little yoga and a post yoga brew!  And speaking of brews…it’s not too late to sign up for Beers & Burpees!!!  We’re helping raise money to grant wishes for some awesome local kiddos.  Read more here if you’d like, grab a partner & get signed up!

Here’s your look ahead…

Monday – Deadlift day!  Working through some percentages today.  Then, grab a dumbbell!  A chipper of doubles, single dumbbell deadlifts, dumbbell overhead lunges, and dumbbell stepovers awaits!

Tuesday – Going overhead with push press, push jerk and split jerks.  Afterwards, 3 sets of burpees and dumbbell hang cleans!

Wednesday – We metcon first today.  6 sets of running, strict pull-ups, toes to bar, and push-ups.  Once you’re finished and recovered, some accessory shoulder and core work.

Thursday – Squats, squats, squats, squats!  Back squats first!  Then, a triplet of wallballs, kettlebell swings and box jumps.

Friday – Push press up first.  After, some intervals of rowing, c2b, and strict hspu.

Saturday – A Saturday waterfall partner WOD!  Grab a friend and come workout!

Sunday – We will have open gym only from 11am-12pm due to the holiday weekend!

RISE Look Ahead

Monday – Anaerobic Interval – 30 sec on/15 sec off

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

Wednesday – Strength day!!  Shoulders & core!

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

Friday – Tabata day!  20 sec on/10 sec off

Saturday – Glycolytic Interval – 1:05 on/25 off

Ever wondered about the different intervals and what they mean?  Read up here!

Ready to make it a great one!  As always, we’ll see you at the box!

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 07/29

Hard to believe we are wrapping up the month of July!  Next month will bring back football (ok, preseason, but still), end of summer trips, school for many, BEER next door (not sure when we can actually drink it, but they are brewing!!!), and still plenty of hot & sweaty WODs 😉

Sadly, August means we will also say See Ya Later (NOT goodbye) to two of our favorites!  Jose and Esther Aguayo are moving to Chapel Hill.  They started with us in the fall of 2013, just months after we opened, and have been with us since.  6 whole years!!  We celebrated their engagement, their marriage, and have shared lots of life with them!  This Saturday we are saying See Ya Later with an Aguayo Gymnardio Party!  Join us for a fun WOD that Jose and Esther are sure to love and then we’ll share some brunch and cheers to their next adventure.  Check our private page for more details!

We’re less than 2 months shy of the 9th Annual Beers & Burpees Charity Event!!  It’s such a fun day completing a partner WOD and drinking a few brews (if you so choose!), all while helping to grant wishes to local kiddos with chronic illnesses, developmental disabilities, or life-altering conditions.  They even have Brownies & Burpees for the kids!  It’s a fun day for the whole family!  Follow the link above and get signed up for one of the open heats remaining (9am, 1:40, 3 3:40, 4:20, 5, 5:40, 6:20, 7).

Lastly, we will be changing our Sunday Open Gym time indefinitely to 11am-12pm.  Oly will remain at 12pm each week.  Here’s your look ahead…

Monday – We begin our week going overhead with some push press.  Afterwards, a triplet of doubles, dumbbell snatches, and single arm overhead lunges for 12 minutes (oh my!).

Tuesday – Today we power clean!  Working up to a heavy 1 rep.  Then, some rowing intervals + more power cleans against a 4 minute clock.

Wednesday – Tempo front squats for our strength portion!  Get ready for sore legs, because after you have some 3 rounds of wallballs and chest to bar pull-ups.  Simple, not easy!

Thursday – It’s a cardio long EMOM kind of day!  Some pull-ups (strict + kipping), burpee dumbbell box step overs, and dubs + thrusters.  Thank goodness for a minute rest built in!!

Friday – A few heavy deadlifts in our metcon today.  Working up to that DL weight, then, a 24 minute AMRAP of DL, t2b, walking farmer’s lunges, and push-ups.

Saturday – Join us for our See Ya Later ‘Aguayo Gymnardio’ WOD as we send Jose and Esther off to Chapel Hill!

Sunday – Open Gym at it’s new time – 11am-12pm.  Then Oly with Becca at noon, per usual!

RISE Look Ahead

It’s Shark Week!!!!!  Aka Burpee Week!!!

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

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

Wednesday – Strength Day!!!

Thursday – Anaerobic Interval – 35 sec on/25 sec off

Friday – Tabata day!  20 sec on/10 sec off

Saturday – Shoulder focus!  1:05 on/25 sec off

The CrossFit Games start this week!!!  Head to games.crossfit.com to check out how you can stream all the action live!  As always, we’ll see you at the box!