A Look Ahead : Programming Week of 03/26

We closed out the 2018 CrossFit Games Open Friday night with 18.5, none other than thrusters and chest to bar pull-ups!!  We celebrated with delicious food and drink after and enjoyed this awesome community!!  You guys are hands down what makes our gym what it is!  You make it so fun and keeps us coaches and everyone else coming back for more, and for that, we are so thankful!

We are also not sad to see the open go, haha.  It was fun, but back to our regularly scheduled programming!  Can I get an amen!?  This week is a bit of a deload week.  Little lower percentages and overall just less intense.  Give yourself a chance to reset and recover.  It’s easy to still push yourself on a deload week, so try to reign in your personal intensity and scale back a bit.  You can start hitting it hard for next years open next week 😉

It’s also the final week of benchmark testing for our RISErs!!  Your last 2 benchmarks are this coming Saturday, we’re pumped to see all those gold stars & PR’s!  Your progress is SO inspiring, so keep up the hard work!

Here’s your look ahead…

Monday – Back squat day!  Percentages are on the lighter side today (thank goodness!), finishing off with some triples around 80%.  Then a fun, quick metcon of wallballs and deadlifts!

Tuesday – A longer metcon today of hang power cleans, rowing (rx+ biking), pull-ups (rx+ c2b) and double unders.  Pacing is key and just try to keep moving.

Wednesday – All the overhead squats today!  First, building to a moderate 3 rep.  Then, 3 short AMRAPs of a little running, decreasing burpees, and ohs with remaining time each round.

Thursday – We start off with a fun complex of hang squat cleans and split jerks, building in weight.  Afterwards, 3 rounds of thrusters (too soon?), box jumps and t2b, oh my!!

Friday – A little kettlebell and core work for our Friday.  Followed by an alternating EMOM of rope climbs (bring your socks!), handstand push-ups and power snatches.

Saturday – Grab a partner and get ready for some biking, burpees, and clean &jerks!  Love a good partner WOD sweat sesh!

Sunday Oly with Becca is the perfect chance to work on those lifts, so come on out!!

RISE Look Ahead

Last week of benchmark testing!!  We’re loving all the progress!  This week we’ll finally test that plank hold and 1k row time and we have no doubt the improvements will continue!!

Monday – Anaerobic Interval – 20 sec on/20 sec off

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

Wednesday – Aerobic Interval – 1:20 on/3o sec off

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

Friday – Strength Day!!  Time to retest your max effort plank hold & 1k row!

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

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 03/19

The calm before the storm that was 18.4 🙂  What a fun weekend it was!  It’s hard to believe we’re entering the final week of the Open!!  This Friday we celebrate with 18.5 Friday Night Lights style!  Join us starting around 6pm as we kick off heats for the final WOD of the 2018 Open!!  CFP will provide pizza and some drinks, bring a dish to share (think appetizers or desserts) and your beverage of choice so we can all cheers the end of the Open!!!

We will plan to run 18.5 throughout the day in all the morning CrossFit classes, so if you can’t make it Friday night, you can still complete the workout.  We will not have a 5pm class in prep for 6pm Friday night lights, but evening RISE classes (430/530pm) will run as normal.  And, the more the merrier!!  Even if you haven’t been doing the Open WODs, you’re more than welcome to come watch, cheer, eat/drink/be merry, judge, etc.  Bring a cheering squad, your friends or significant others, a neighbor, whomever!  It’s sure to be a good time!

Saturday’s will finally be back to normal 😉  Back to our partner WODs and regular class times AND, this Saturday is Yoga for Athletes!!!  We hope you’re all ready for a post-open stretch session!  Bring a mat and a friend (non-members are only $5)!

We’re excited for an awesome week!  Here’s your look ahead…

Monday – If you’re handstand push-ups didn’t go as well as you had hoped in 18.4, don’t worry, we’re working strict hspu first up in class tomorrow!  Then 2 metcons, first 8 minutes of alternating DB snatch and bar muscle ups, then 4 minutes of DU and pull-ups.

Tuesday – Back squat day!  Afterwards, 5 sets of rowing, t2b and thrusters against a 3 minute clock!

Wednesday – All the intervals today!  Biking is paired up with KBS, DU and wallballs, and lastly some shuttle runs!

Thursday – 4 sets of rowing, running and DU against a 10 minute clock!  Go fast so you can get some rest 😉

Friday – 18.5!!!

Saturday – Partner WODs are back!!  Exact partner WOD TBD once 18.5 has been released!

Sunday Oly with Becca means all the lifting!

RISE Look Ahead

Still retesting those benchmarks this week!!!  Guess what fun awaits on Wednesday!?  Seven minutes of heaven 😉

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

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

Wednesday – Strength Day!!  Your metcon is 7 mins of BURPEES!!!

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

Friday – Anaerobic Interval – 20 sec on/20 sec off

Saturday – Aerobic Interval – 1:05 on/25 sec off

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 03/12

We’re just swinging right through the Open!!  Only 2 weeks to go!  We’re so incredibly proud of all the firsts this weekend…first pull-ups, first muscle-ups, first DU!!  This is what the Open is all about & we LOVE it!!!

This will be our last Saturday of the Open (March 17th) for 18.4 and the following week we will celebrate 18.5 Friday Night Lights style!  So whether you’ve been doing all the Open WODs or haven’t done one yet, if you’re signed up for the Open or not, want to come hang and cheer on and judge workouts, the more the merrier so be sure to join us Friday, March 23rd starting at 6pm.

And save the date for our Yoga for Athletes class this March – Saturday the 24th.  I think everyone will be due for a good post-Open stretch and mobility session, so grab a mat, bring a friend & join us!!

Here’s your look ahead…

Monday – Starting our week off with some 3 point snatches!  Afterwards, 5 rounds of wallballs, power snatch and chest to bar pull-ups (rx+ ring muscle ups).

Tuesday – Back squat day!!  A little percentage work, then backing off to 70% for some sets of 7.  Then, it’s time to sprint through some bike cals, push-ups and chest to bar pull-ups.

Wednesday – All the cardio today, 8 sets of biking or rowing paired with some burpees over the bar!

Thursday – A little gymnasty, upside down, ring and accessory work EMOM, followed by rowing, db snatches and t2b!

Friday – TBD once 18.4 is announced.

Saturday – 18.4!!

Sunday Oly with Becca!

RISE Look Ahead

Another Benchmark this week!!!  How many gold stars were seen last week with Karen!?  Can’t wait to see more this week!

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

Tuesday – Strength Day!!  And benchmark – Annie!!!

Wednesday – Aerobic Interval – 3 mins on/1 min off

Thursday – Anaerobic Interval – 2o sec on/20 sec off

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

Saturday – Strength Day!!  And get ready to run – retesting Death by Sprints!!!

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

A Look Ahead : Programming Week of 03/05

We’re jumping into the week like…. 🙂

18.2 & 18.2a were a blast!!  We’re so proud of all those pushing themselves in these Open workouts!  Those trying RX for the first time(s), those using heavier dumbbells than normal, pushing themselves outside their comfort zone.  That’s what it’s all about!!

We’re ready for week 3 of the Open, RISE begins retesting those benchmarks & we’re pumped for a brand new month!  March, here we come!  Here’s your look ahead…

Monday – Ready to run?  6 rounds running, kbs & handstand pushups will get your week off on the right foot!

Tuesday – 3 point snatch work today, followed by a fun chipper of wallballs, chest to bar, db thrusters, t2b & DU.  Good times!

Wednesday – All the front squats!  Paused first, then regular to follow.  Afterwards, a little biking, running and rowing, oh my!

Thursday – Some interval work today of cardio and triceps essentially 😉  Then a little accessory work to close us out.

Friday – TBD once 18.3 is announced.

Saturday – 18.3!!

Sunday Oly with Becca is always a good time!

RISE Look Ahead

Time to retest some benchmarks!!  Who’s excited!?  We can’t wait to see all those gold stars in Wodify!

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

Tuesday – Strength Day!!  And retesting of KAREN!

Wednesday – Anaerobic Intervals – 20 sec on/20 sec off

Thursday – Aerobic Interval – 1:05 on/25 sec off

Friday – Glycolytic Interval – 30 sec on/15 sec off

Saturday – Strength Day!!

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 02/26

Just some of our favorite CrossFit couples judging and cheering each other on during 18.1 yesterday!!  Yesterday morning was a blast and a packed house!  We’re so excited to see what the remaining 4 weeks of the Open will bring 🙂

Once again, Friday and Saturday are unknown in our week ahead as 18.2 will be released Thursday night.  But, as always, our week ahead is sure to be fun, full of hard work and working toward those goals!

Here’s what’s in store…

Monday – 5 sets every 6 minutes of rowing or biking, burpee box jump overs and dumbbell snatches.  Move fast so you can have more rest time 😉

Tuesday – Lots of shoulder work today, starting with 100 DB S2OH – each time you break, 30 dubs.  After, some accessory work!

Wednesday – Working some power cleans & chest to bar pull-ups in an EMOM.  Then some gymnastic work with some core conditioning.

Thursday – Some bent over row superset with some reverse snow angels to start.  After, a fun little chipper of running, single arm thrusters, and kbs!

Friday – TBD once 18.2 is announced.

Saturday – 18.2!!

Sunday Oly with Becca!  Come work on those lifts!

RISE Look Ahead

Monday – Anaerobic Interval – 20 sec on/20 sec off

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

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

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

Friday – Strength Day!!

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

A Look Ahead : Programming Week of 02/19

It’s here, it’s here, the Open is here!!!  The Open starts THIS Thursday and will run for the next 5 weeks!  We’re super excited to run the first workout this Saturday at our 8:30 & 9:30am CF classes.  AND Yoga for Athletes is THIS Saturday!!!  Sarah has a great class prepared for us, knowing that class is right after the first open workout.  So bring your mat, grab a friend if you want (only $5 for non-members) and join us!!

Just a few reminders about the way we work the Open at CFP:

  • If you are participating in CFP’s Open Challenge and ordered a shirt, they are in!  So pick up your t-shirt or tank this week while at the box!
  • We will run the workouts on Saturdays at our 8:30 & 9:30am CF classes (2/24 – 18.1, 3/3 – 18.2, 3/10 – 18.3, 3/17 – 18.4) and the very last week of the open, we will run the workout Friday night lights style beginning at 6pm (3/23 – 18.5).
  • We run 2 heats during the 8:30 & 9:30am classes so that everyone can have a judge and someone to count their reps.  Depending on the workout, class often runs over a bit and 9:30 might start a little later, so just be aware of this 🙂
  • For the Friday night lights workout, we run as many heats as needed, order in some food, people bring food to share & we all celebrate and toast to the end of the Open!!  It’s always a fun night so be sure to get this on your calendar!
  • If you are unable to make it to Saturday classes and are participating in the Open (either officially with games.crossfit.com or for our Open Challenge), we will of course make sure you are able to get the workout in whether it’s off to the side during regular classes, open gym, etc.
  • If you are officially signed up for the Open, you MUST have your score entered into your account with games.crossfit.com by 8pm Monday each week for it to be validated.  There are absolutely no exceptions (this is per CrossFit!) and scores cannot be entered late.
  • Due to the fact that the Open workouts are unknown, we do not program for Friday (since we do the Open WODs on Saturdays) until the workout has been released Thursday night.  So each week in the look ahead Friday & Saturday are basically unknown 😉

Should be a FUN 5 weeks ahead!!!  We can’t wait!  Here’s your look ahead…

Monday – Back squat day!!  Working through some percentages and retesting our ME set at 80% from the week of 1/15.  Then a fun spring of rowing, DB thrusters and bar MU!

Tuesday – A little shoulder to overhead cycling to start us off, followed by a fun 12 min AMRAP of deadlifts, bar facing burpees and doubles!

Wednesday – Practicing our touch and go power cleans first today.  Then a 15 min AMRAP of c2b pull-ups, push-ups & wallballs, oh my.

Thursday – Getting gymnasty today, some upside down work plus some ring work!  After, 3 sets of rowing and burpees.  Here’s hoping 18.1 isn’t 12.1 (7 mins of burpees 😉 )

Friday – TBD once 18.1 is released!

Saturday – 18.1!

Sunday Oly with Becca – Come get your lift on with us!

RISE Look Ahead

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

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

Wednesday – Strength Day!!

Thursday – Glycolytic Interval – 20 sec on/10 sec off (aka Tabata good time!)

Friday – Anaerobic Interval – 20 sec on/20 sec off

Saturday – Aerobic Interval – 1:05 on/25 sec off

It’s definitely going to be an awesome week…we’ll see you at the box!

A Look Ahead : Programming Week of 02/12

It’s true, the gym and all you beautiful people that come day in and day out, is who we will happily spend our Valentine’s Day with!  We’re chugging along through the month of February and just 11 days away from The CrossFit Games 2018 Open!!!  We’re excited to see what Dave Castro will come up with this year and we’re already making predictions.  Maybe the return of the ring muscle up or perhaps pistols will make their debut this year!?

Don’t forget to mark your calendars, Saturday the 24th is our monthly Yoga for Athletes Mobility Workshop at 10:45am, right after Saturday morning classes.  I’ve heard some rumors of Mimosa Yoga?  This could definitely be a thing, so don’t miss it!!

FYI – we will NOT have open gym this coming Sunday at 1pm as we are having a coaches staff meeting.  So sorry for any inconvenience!  We take pride in serving you, our athletes, and can better do this as a staff wehen we take time to meet together.  Thanks in advance for your understanding!

Here’s your look ahead…

Monday – Rowing, wallballs, DB snatches, pull-ups & hspu await you this Monday!  You have 2 rounds with 8 minutes of rest in between.  Fun times ahead!

Tuesday – Working on some shoulder to overhead barbell cycling today with some intervals of push presses and push jerks.  After, 4 sets of biking, bar facing burpees, and hang cleans, oh my!!

Wednesday – Clean and jerks or snatches, you decide, but working on some ground to overhead barbell cycling first.  Then, a longer metcon of DB overhead lunges, DU and bar muscle ups!

Thursday – Starting with a bro sesh of some bench press today!  Your metcon is an EMOM of biking, t2b, ring dips, push-ups, & rest – thank goodness for that minute of rest!

Friday – 20 minutes can feel like forever in CrossFit, so be prepared!  😉  You have a nice long AMRAP of running, t2b & thrusters!

Saturday – Grab a partner for some fun sweaty intervals of air squats, rowing cals, burpees, bike cals and hang power cleans!

Sunday Oly with Becca just keeps getting better every week!  Hope to see you there!  And remember, no open gym this week as we have a coaches staff meeting!

RISE Look Ahead

Monday – Anaerobic Interval – 30 sec on/20 sec off – who’s ready for battle ropes!?

Tuesday – Strength Day!!

Wednesday – Aerobic Interval – 3:00 on/1:00 off

Thursday – Anaerobic Interval – 20 sec on/20 sec off

Friday – Glycolytic Interval – 40 sec on/20 sec off – get ready to bear crawl and duck walks to make 40 sec feel like eternity 😉

Saturday – Strength Day!!

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 01/29

Anyone feeling this way!? Hahaha, too funny!  So many set some big goals for the new year, but goals require ACTION!  So if you’re feeling like you haven’t quite put in the action part to work towards those goals, NOW’s your chance!!  Talk to your coaches, write your goals on the white board by the turf and solidify them!

Now who’s ready for an awesome week ahead!?  We’re about 3 1/2 weeks out from the Open & we just announced our fun Open Challenge for this year!  Check out all the details here & here!  T-shirt sign ups are by the Wodify screens.  Orders will be placed next Monday, so you have 1 week to make sure you get your order in!!

Here’s your look ahead…

Monday – 3 workouts on a running clock, first up – rowing & ohs, 2nd – DU & handstand pushups, and lastly, box facing burpee box jump overs!  The faster you go, the more rest you get!  😉

Tuesday – Today we start with a clean + front squat complex.  Then, all the thrusters!  Increasing weight, decreasing reps.

Wednesday – 3 sets of wallballs, dumbbell snatches, pull-ups & handstand push-ups.  Each set is for time so keep that intensity up!

Thursday – Some gymnastic work to start, pull-ups, wall walks or handstand walks, and some l-sits.  Get excited, our metcon is some intervals or rowing, DU & biking!  Fun times ahead.

Friday – Shoulder pressing today.  After, a lovely little EMOM of rowing, burpees and front rack lunges.

Saturday – Grab a partner for a good time!  An AMRAP of handstand push-ups, pull-ups, t2b, kettlebell swings and rowing awaits!

Sunday Oly with Becca was packed today!  It’s an awesome hour of lifting, don’t miss it!

RISE Look Ahead

Looks like everyone survived burpee week last week!  Should be another week of fun!!

Monday – Anaerobic Interval – 20 sec on/20 sec off

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

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

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

Friday – Strength Day!

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

We’ll see you at the box!!

The Open Is Coming!!


The Open is coming, the Open is coming!!!  Who’s excited for this year’s CrossFit Games 2018 Open!?  Not sure what the Open really is?  Here is a description from games.crossfit.com themselves…

So there ya go, 5 weeks of testing your fitness!!  Sure, most none of us will be advancing to regionals, let alone the CrossFit Games (this year anyways 😉 ), but the Open is 5 weeks of fun, community, anticipation, adrenaline, pain, PRs, new bests, excitement for how much you’ve improved from last year and how much better you’ll be by next year!!!

As mentioned above, there is a scaled & Rx version of every workout (as well as teens & masters), so really it’s for any and everyone!  Head to games.crossfit.com to get signed up!

Each year, we try to add a fun new twist to the Open at CFP!  This year, we are still planning to host each Open workout on Saturday mornings.  We generally run 2 heats per class so athletes can count each other’s reps.  Depending on the workout, the classes often run over, so just be prepared for that.  The last week of the Open, we come together on Friday night to complete the last workout Friday Night Lights style.  We celebrate with food & drinks and cheers to another year’s Open complete!  So mark your calendar for Friday, March 23rd and don’t miss it!!

Now for the fun spin this year!  We are getting CFP 2018 Open shirts made!!  All who:

  • purchase a CFP Open shirt
  • complete the Open workout each week  (either at CFP or another affiliate if you’re traveling), Rx or scaled
  • post a picture or video each week tagging CrossFit Pineville (@crossfitpineville) to social media during the Open

Each week you complete the WOD and post, you will be entered into a drawing for a new pair of shoes!!!  (max 5 entries)

You do not have to be officially registered for the Open to qualify, although we think that makes it way more fun!!  You do have to log all your scores into Wodify and complete them within each weekly time frame.  Social media posts can be a picture or video, can show a PR from the Open, something you learned about yourself, a goal for next year’s Open, etc.  Possibilities are endless!

So be on the lookout for our t-shirt design & sign-up sheet at the gym very soon and get excited because the Open is coming!!!

A Look Ahead : Programming Week of 01/22

Poof!  Hope you didn’t blink, but here comes Monday!!  Hope your weekend was spectacular!  We’re pumped for an awesome week ahead at CFP & RISE!!  On the CrossFit side of things, we’re in the midst of Open Prep, which begins 1 month from tomorrow (2/22)!  Will you be signing up?  We sure hope so, it sure is a fun 5 weeks of community and testing our fitness!

If you’re not sure what the Open is, check out some old posts here or here and ask your coaches!!  They will be more than happy to fill you in 🙂 Stay tuned for more details this week about the Open and what that will look like this year!  Fun times ahead for sure!

Here is your preview of the week ahead…

Monday – We start the week with 3 sets of DB strict press, followed immediately by push-ups, followed immediately by t2b (or progressions).  Afterwards we have two 7 min AMRAPs of running & wallballs with a little rest in between!

Tuesday – Back squat day!  Working through some percentages and finishing with a max effort set around 83%.  For our metcon, 4 sets of DU, burpee box jump overs, chest to bar, and strict handstand pushups.  Go hard & fast!

Wednesday – Practicing some barbell cycling with ground to overhead today in short 30 second bursts.  Then a 14 min AMRAP of DU, DB alternating snatch, & muscle ups (or progressions)!

Thursday – Starting with some floor press work, working up to a heavy 3, then backing off for some drop sets.  Grab your favorite dumbbells for the WOD, you’ll need them for deadlifts, hang cleans & thrusters – oh my!!

Friday – Today we have a fun complex of 3 front squats + 1 jerk.  After, a killer alternating EMOM of rowing, burpees & overhead squats!

Saturday – Partner WOD time!  A little running, some deadlifts & and pull-ups!  Grab a partner & come on out!!

Sunday Oly with Becca is always an awesome time and a great time to work those technical lifts!

RISE Look Ahead

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

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

Wednesday – Strength Day!!

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

Friday – Anaerobic Interval – 20 sec on/20 sec off

Saturday – Aerobic Interval – 1:05 on/25 sec off

We can’t wait to see you at the box!!