A Look Ahead : Programming Week of 04/01

Happy Birthday (tomorrow!) to the one and only, hard working, WOD crushin’, most enthusiastic woo-girl, Coach Jen!!!  And as this picture predicts, there just might be thrusters to celebrate her birthday 😉

Body Fat Test of NC will be back at CFP/RISE this weekend!!!  (Saturday April 6th!)  Their mobile unit has a hydrostatic tank and is considered the most accurate of all body fat testing methods!  If you’ve never had your body fat tested, this weekend is the perfect time to get your baseline.  Especially right before we start our Small Group Nutrition Coaching Collective with The Fuel Method!  For those of you who have tested, now is your chance to retest and see where you are headed into this next season!  Follow this link to secure your spot this coming weekend!

We’re 2 weeks away from Battle of the Ages!!!  Just a reminder, we will not have CrossFit or RISE classes Saturday morning, April 13th as we host 240 competing athletes, hundreds of spectators and amazing vendors.  We hope you’ll be out to support all our teams, volunteer or judge or keep the day running, and enjoy a great day of competition!

Here’s your look ahead…

Monday – This is not an April Fool’s joke…some deadlift work with some KBS practice in between.  Then, a spicy metcon starting off with a row buy-in, followed by 3 rounds of thrusters & pull-ups, ending with a run buy out!

Tuesday – It’s an EMOM kind of Tuesday!  Some conditioning mixed in with accessory work.

Wednesday – Testing that power clean today!  Working up to a heavy single.  After, a quick sprint of power cleans and chest to bar pull-ups (rx+ ring MU).

Thursday – Some push jerk work to start off today.  Working up through some percentages.  Then, a fun triplet of doubles, DB snatch, and strict HSPU.

Friday – Today we metcon first!  Strict Cindy, oh my!  Afterwards, a little accessory work.

Saturday – Come get a partner WOD in before or after your body fat testing!!

Sunday Oly with Becca – come lift this week!!  We will not have Oly the 14th following Battle of the Ages!

RISE Look Ahead

Monday – Spartanish – 40 sec on/20 sec off

Tuesday – Strength day!!  Core and Shoulder focus!

Wednesday – Functional Training – 1:20 on/30 sec off

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

Friday – Burpee Friday!!!  1:05 on/25 sec off

Saturday – Strength Day!!

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

A Look Ahead : Programming Week of 03/25

What a good looking crew!  Thanks to all those who came out for our Friday Night Lights Open celebration!!  19.5 was killer and you all crushed it!!!  Now back to our regularly scheduled programming (thank goodness 😉 )

In case you missed it, we are super excited to announce our partnership with Alex Bladek and The Fuel Method!!  CFP and RISE were looking for a way to offer our athletes proper nutrition coaching and felt we were coming up short.  Enter Alex!  She uses her background of sport psychology and counseling to effectively coach her clients on changing eating habits for the better and help them create lasting change in order to fuel themselves for health, wellness, and life!

We’re kicking off our partnership with The Fuel Method by launching a Small Group Nutrition Coaching Collective!  Our Collective starts Monday, April 8th and will run for 8 weeks.  Alex will be working with this small group providing intensive nutrition coaching!  She’ll only be taking on 10 clients for this Collective, so if you’re looking to make a change, tired of not seeing the results you’ve been wanting in the gym, or struggling with what and how to eat…this is for you!!!  And yes, there will be some fun perks and prizes involved!  More details to come tomorrow!

And finally, we’re 3 weeks away from Battle of the Ages!!!  We are looking for our last 2 judges!  If you are available to help out, sign up here ASAP!  It’s going to be an EPIC day, we cannot wait!!!

Here’s your look ahead…

Monday – Back squat day!  Who’s looking for a gold star today?  We’re getting heavy!  Then, a little chipper of cardio and barbell, fun times!

Tuesday – Starting off with some push press today, working up to a heavy single.  After, an AMRAP of some strict hspu, strict pull-ups and some pistols.  All the shoulders!

Wednesday – Today we snatch!  Working up to a 1 rep max for the day, then using 75-80% of today’s 1 rep for an alternating EMOM of rowing and snatches!

Thursday – Some gymnastic accessory work up first, then a scary looking couplet of running and devil’s press!

Friday – Overhead squats today!!  Then, grab some dumbbells for overhead lunges and front squats!

Saturday – Partner WODs are back!!  Grab a friend and come get sweaty 🙂

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

Monday – Shoulders & Cardio – 45 sec on/15 sec off

Tuesday – All of the things 😉 – 1:20 on/30 sec off

Wednesday – Strength Day!!  Shoulder focus!

Thursday – Tabata!  20 sec on/10 sec off – alllll the rounds!

Friday – Legs & Core!  45 sec on/15 sec off!

Saturday – Glycolytic interval – 1:05 on/25 sec off

Calling it now, it’s going to be an awesome week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 03/18

We fought for every. dang. rep. in 19.4!!!  So proud of all our athletes fighting for those bar muscle-ups, pull-ups, and to get those last burpees in before the clock ran out.  Such a fun weekend!  We’re excited for 19.5 and Friday Night Lights this Friday!  Be sure to RSVP in our private page.  Excited to celebrate everyone’s hard work over these past 5 weeks!  And to get back to regular life and training 😉

We’re just under 4 weeks out from Battle of the Ages!!!  We could still use a few judges as we have an incredible 60 teams participating!!!  So if you’re available Saturday, April 13th, follow this link and get signed up.  You’ll get a free t-shirt, lunch from the delicious New Wrap Order, and other fun surprises!

Here’s your look ahead…

Monday – Today, we clean and jerk!  Afterwards, a chipper of rowing, t2b, and ground to overhead!

Tuesday – Back squat day!  Then, 10 minutes of wallballs and dumbbell burpee box step overs (yikes)!

Wednesday – Longer metcon day!  Bring your lungs and keep moving!

Thursday – Push press up first, then we finish up with some intervals or rowing and handstand push-ups.

Friday – 19.5!!!  All day baby!!  We’ll be running 19.5 in class all day, and of course, Friday Night Lights starting at 6pm!

Saturday – TBD once 19.5 is announced.

Sunday Oly with Becca is on this week!  See you there!

RISE Look Ahead

Monday – Strength Day!!  Legs and back!

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

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

Thursday – You’re up against an 8 min clock for 4 rounds!

Friday – Strength day!!

Saturday – Spartanish training day!  1:30 on/20 sec off!

Looking forward to the week ahead!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 02/03

Happy Birthday Coach Cory!!!  The big 3-0!!!  We’re so grateful you’re apart of the CFP family and that you were born 30 years ago!  May your 30s be fitter than your 20s, the weights feel lighter, and the PRs abound!  Cheers, buddy!

And happy Super Bowl Sunday!!  My team is out, I’m just here for the commercials and Maroon 5.  Ok, and maybe the snacks.  But I’ll be sure to get all (or the majority, anyway) of my protein in early in the day and I’m going to pick what I really want to splurge on & fully enjoy it instead of hanging by the snack table all night (PRO tip!).

Don’t forget, Yoga + Brews is this Friday night!!  We will not have a 5:30pm RISE class or the 6pm CF class as Yoga will start at 6.  After, we will socialize and enjoy some great brews from Middle James Brewing!  Bring your own mat and friends are $5!  Can’t wait to see y’all there!!

Open t-shirt sign-ups are by the WODify stand.  Get signed up and join our CFP Open Team Challenge, should be lots of fun!  Here’s your look ahead…

Monday – AMRAPs are the name of the game!  You can decide which is first…rowing, doubles and strict handstand push-ups or running, push-ups and dumbbell snatch.

Tuesday – All the cardio.  Let’s just leave it at that!

Wednesday – Back squat day!  After, 12 minutes of doubles, wallballs and t2b!

Thursday – Some accessory work up first of weighted chin-ups, suitcase & waiter’s walks, ring rows, and dumbbell shoulder press.  Then, 3 sets of a little running and burpee box jump overs.

Friday – Deadlift day!  And afterwards, a little chipper of rowing, cleans, and c2b (rx+ bar muscle ups)!

Saturday – Grab a partner, a barbell, and a wreck bag for this fun Saturday partner WOD!  Should be a good challenge!

Sunday Oly with Becca is where it’s at!  Come lift with us!

RISE Look Ahead

Monday – Strength day!!  Working that Core & Shoulders!  Plus, benchmark WOD DB Kalsu!

Tuesday – Shoulders & Cardio!  30 sec on/20 sec off

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

Thursday – Legs & Cardio!  40 sec on/20 sec off

Friday – Cardi-Oh look, weights!  1:05 on/25 sec off

Saturday – Strength day!!  Legs & Back baby!

The ground hog said spring is on the way & after weather like this weekend, we’re ready for it!  As always, we’ll see you at the box!

It’s Open Season!!!

The 2019 CrossFit Games Open Season is here!!!  Join us this year for the CFP Open Team Challenge as we participate in 5 weeks of fun, community, anticipation, adrenaline, pain, PRs, new bests, did I mention fun!?

Wondering what the Open is?  In short, it’s one way to earn a ticket to the CrossFit Games!  Although most of us probably aren’t Games bound, it’s still fun to participate and compete each year.  CrossFit will release a workout each week starting Thursday, Feb. 21.  You have until Monday to complete the workout (either RX or Scaled) and submit your score.  You can officially sign up at games.crossfit.com.

The top in the world get invited to the Games.  You can see how you stack up against them, those in your state, your profession, yourself in years past, others in the gym, your age division, etc.  And this year, we’ll be competing as Teams to earn your names hung on a banner as the 2019 CFP Open Team Champions along with bragging rights around the gym for a whole year!!  Here are all the details…

CFP Open Team Challenge

  • Buy a CFP 2019 Open T-shirt to be on a team!  (Sign ups will be at the gym tomorrow and the order will be placed 2/11!)
  • Team Captains (some of your coaches!) will draft players of everyone that signs up (we will make sure teams have a mix of all fitness levels and abilities!).
  • Each week, each person can earn 4 potential points for their team:
    1 for completing the WOD
    1 for doing it RX
    1 for checkin/posting a picture on social media
    1 for a PR or first… like first pull-up or muscle up, etc
  • At the end of the week, the teams will be ranked 1 to however many teams we have like a competition (first place gets 1 pt, second gets 2 etc…)
  • After the five weeks, the team with the lowest number of points wins an Open Banner with all their names to hang in the gym for a year!!!
  • We will run the Open WODs on Saturday’s except for the final week, Friday, March 22nd, when we will hold Friday Night Lights!!  Stay tuned for more details to come.
  • If you need to complete the Open WOD other than Saturday’s, just let us know.  We’ll make sure you get it done!

So join us for some fun and a little friendly competition!!  We can’t wait!

A Look Ahead : Programming Week of 01/14

Congrats to all our girls who competed at The Granite Games Throwdown yesterday!!  You left it all on the floor and represented CFP well!  That’s all we ever ask 🙂

Mark your calendar for an evening of Yoga + Brews with Middle James Brewing on Friday, Feb. 8th!  Resident yogi Sarah Carley will lead us through some yoga that night starting at 6pm, followed by brews from new neighbors Middle James Brewing.  They’re getting closer to an open date and we can’t wait!!  Be sure to RSVP in our FB event page!

Don’t forget to sign up for Dr. Amy’s “Boulder Shoulders Seminar” on Saturday, January 26, 2019 at 11am!  This seminar is for the athlete who may be experiencing nagging shoulder pain/aches or difficulty with overhead activity within their workouts. This is for in-house athletes only.  Spots are filling up and will be capped at 15. $30 – If interested, contact Dr. Amy ASAP to get signed up via text (304-374-7228) or email (Amy@fortressphysicaltherapy.com)!

Follow along with Coach Brandon, Ann Marie, and Coach Sarah (team) as they all compete in WODapalooza this weekend!!  Be sure to wish them luck, and if we know of any way to stream their workouts, we will be sure to share and keep you updated as best we can!

Here’s your look ahead…

Monday – Back squat day!  Bring your belt, it’s going to get heavy 😉  Then, a little date with a WOD like Mary (strict hspu, pistols, and pull-ups if you haven’t met her yet!)!

Tuesday – Working some push jerk today, working up to a heavy single!  Afterwards, 12 minutes of doubles, push press, and burpees, oh my!

Wednesday – Working against an 8 minute clock, you have a few sets of bike or row (your choice!), db squats, db lunges, and running!  Go fast and enjoy the rest!

Thursday – Deadlift day!  Then, it’s time to introduce you to devil’s press paired with some box jumps and t2b!

Friday – A little bench press session to start your weekend!  Then 3 sets of rowing, renegade rows, and pistols.

Saturday – Never have there been a more CrossFit-y Partner WOD Saturday.  Come on out and get your sweat on with some classic CrossFit movements!

Sunday Oly with Becca is the place to be each Sunday!!

RISE Look Ahead

Monday – Strength Day!!  And benchmark retest time….7 mins of heaven burpees 🙂

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

Wednesday – Core focus – Tabata!  20 sec on/10 sec off

Thursday – Functional Fitness – 3 mins on/1 min off

Friday – Spartanish – 1:05 on/25 sec off

Saturday – Boulder Shoulders and Dat Booty – Strength Day!!

We’re pumped for the week ahead!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 01/07

We kicked off our Girls Who Lift class today!!  We had so much fun and the girls did AWESOME!  We’re building some strong, mighty, and fierce young ladies 🙂

Having nagging shoulder pain/aches or difficulty with overhead activity within your workouts?  You should sign up for Dr. Amy’s “Boulder Shoulders Seminar” on Saturday, January 26th, at 11am!  This seminar is for in-house athletes only; 15 spots on a first come, first served basis – $30 fee!  If interested, contact Dr. Amy ASAP to get signed up via text (304-374-7228) or email (Amy@fortressphysicaltherapy.com)!

We send off 3 athletes next week to WODapalooza in Miami to compete – Coach Brandon and Ann Marie competing in their age groups and Coach Sarah on a team!  Be sure to wish them luck and follow along on the leaderboard!  If there is a way to stream any live footage we will definitely keep you posted!

CrossFit Kids will return next month, so help us spread the word and let all the kids in your life know!!  We’re excited for more fun and games and fitness!  Read up here.  We’re pumped the new year is here and to get back to routine and training!  Here’s your look ahead…

Monday – Shoulder press!  Heavy doubles to start the week.  Then, an alternating EMOM of pull-ups (rx+ c2b), hr push-ups (rx+ strict hspu), and ring dips (rx+ ring mu).

Tuesday – Front squat day!  Working through some percentages up to a heavy double.  Afterwards, a little chipper of running, kbs and kb thrusters.

Wednesday – Snatching and more snatching.  First building to a heavy single, then 4 sets of max power snatch reps after a 200m run.  Fun times!

Thursday – Some work rest ratios today of rowing, doubles, push-ups, and t2b!  Gotta love days with rest built in 😉

Friday – Basically Karen, but a little different.  Just come and see!  Afterwards, some weightlifting (if you have legs left) of back rack split squats and DB bent over row.

Saturday – It’s a teams of 3 kinda partner WOD today!  Come get your sweat on, then head up to CrossFit Unite to cheer on our Granite Games teams.  We have 2 ladies teams competing and we would love some friendly faces in the crowd!

Sunday Oly with Becca is the best!  See you then!

RISE Look Ahead

It’s here…time to retest those Benchmarks and see how far you’ve come and how fit you are!!  Only one this week though, with Karen on Tuesday!  Come test your fitness, we know you will surprise yourself!!

Monday – Boulder Shoulder focus – 45 sec on/15 sec off

Tuesday – Strength Day!!  And Karen 🙂

Wednesday – Aerobic focus – 1:30 on/30 sec off

Thursday – Spartanish training – 40 sec on/20 sec off

Friday – Strength Day!!

Saturday – Glycolytic interval – 1:05 on/25 sec off

We can’t wait to see you at the box!

A Look Ahead : Programming Week of 10/08

Congrats to this fine looking group of fit individuals on taking FIRST PLACE in the CoEd RX division at the Beer City Beatdown in Asheville this weekend!!!  They competed against some awesome other teams, but won in the end, and we are so proud!!

Are you coming to our Sweat Social this Friday night at 6??  We’re excited for some group fitness followed by community and good brews with Middle James Brewing, our new neighbors.  Just let us know on Facebook if you’re planning to come, spread the word & bring friends for only $5!  Should be so fun!!  FYI we will not have a 530pm RISE class Friday night in hopes that everyone will join our Sweat Social at 6.

Here’s your look ahead…

Monday – A different take on fight gone bad, this time, 1 minute intervals of burpees, wallballs, deadlifts, medball situps, and hang power cleans!

Tuesday – A little hang power clean + power clean complex to start today.  Then, a 12 minute alternating EMOM of DU, t2b, & push-ups.

Wednesday – Deadlift day!  Afterwards, plan on kissing your grip goodbye, haha.  A chipper of biking or rowing, pull-ups, & DB walking lunges.

Thursday – Bro sesh, time to bench press!  After, 3 rounds of running, db push press, and push-ups or rx + ring dips.

Friday – Front squat day!  Heavy singles today.  Then, 12 minutes of an ascending ladder of hang squat cleans & burpee box jump overs.  Yikes!  6pm class will have a specific WOD for the Sweat Social, TBD 🙂

Saturday – Grab 2 friends for a team of 3 WOD!  All the fun stuff today, so be there!!

Sunday Oly with Becca at noon!  Come lift with us!

RISE Look Ahead

Monday – Strength Day!  Get ready for a shoulder pump!

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

Wednesday – Functional Fitness – building boulder shoulders!  Aerobic Interval – 1:20 on/30 sec off

Thursday – Legs & Cardio baby!  Glycolytic Interval – 40 sec on/20 sec off

Friday – Strength Day!  Time for a leg pump!  *Remember, no 530pm class.  But be sure to join us for our 6pm Sweat Social!

Saturday – All the Cardio!  Glycolytic Interval – 1:05 on/25 sec off

Remember, you get what you give!  Keep showing up, keep working and putting in the effort, and the results will follow!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 10/01

Coach Rob has fun with his fitness.  Be like Coach Rob 🙂

Happy almost October athletes!!  This weekend some of your awesome coaches are participating in the Beer City Beatdown in Asheville.  If you feel like a little day trip to Asheville, Brandon, Sarah & Jen would love an even bigger cheering section 😉  And don’t forget, Friday the 12th is our Sweat Social with new neighbors, Middle James Brewing Company.  The workout starts at 6 with brews and social hour to follow!  The more the merrier, non members only $5!

It’s almost Monday, make a commitment to your week ahead and don’t break your promise to yourself!  Here’s your look ahead…

Monday – A new gymnastics interval test that we’ll repeat in a few months.  Against a 5 min clock for 6 sets, 10 strict pull-ups, 15 t2b, 20 push-ups and 25 wallballs.  Scale accordingly!

Tuesday – We’ll metcon first today with some deadlifts and double unders!  Then, accessory work of single leg Romanian deadlifts, glute bridges and side planks.

Wednesday – All the shoulder presses today, first working through some percentages, then 2×8.  After, 8 minutes of running and single arm dumbbell push presses.

Thursday – Back squat day!  Then max cals in 2 mins of biking and rowing and max reps of thrusters and burpees.

Friday – High hang, hang and low hang snatches, followed by a little chipper of running, pull-ups and running.

Saturday – Let me just say…ew!  I kid, but not really!  Just grab a partner & come anyways 😉

Sunday Oly with Becca is on!  Be there!!

RISE Look Ahead

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

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

Wednesday – Strength Day!

Thursday – Tabata!  Glycolytic Interval – 20 sec on/10 sec off

Friday – Spartanish Training – Anaerobic Interval – 40 sec on/20 sec off

Saturday – Legs, legs, legs!  Glycolytic Interval – 1:05 on/25 sec off

Make it a great week!  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!!