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 03/11

Marching into the week ahead!  19.3 was humbling for many 😉 but also super exciting for many too!!  Lots of first strict handstand push-ups and first scaled strict handstand push-ups!  I think coach Cory summed it up well when he said, “What is life without working to become better.”  So cheers to getting better and 19.4 coming up this week!

We have 2 weeks left of the Open!  And don’t forget, Friday, March 22nd we’ll complete 19.5 Friday Night Lights style!  We’ll celebrate 5 weeks of fun, hard work, and PRs by finishing 19.5, having a drink or two and enjoying pizza and other yummy food!  Be sure to RSVP in our private Facebook page.

No Oly this coming Sunday!  Just Open Gym from 12-1:30.  Here’s your look ahead…

Monday – Today, we snatch!!  Working some doubles and working up through some percentages.  Then, 2 sets of rowing (or rx+ biking), bar facing burpees, and power snatch with a little rest built in.

Tuesday – Back squat day!  Decreasing reps with increasing weight, then a final max set around 80%.  Afterwards, a little interval training of rowing (rx+ biking) and thrusters (eww.)!

Wednesday – A little bench press work to start.  Then, 13 minutes of doubles, dumbbell push press and strict pull-ups.

Thursday – Cardio day…5 rounds of running, wallballs, hang kettlebell snatches, and burpees!

Friday – TBD once 19.4 is announced!

Saturday – 19.4!!!

Sunday Open Gym only from 12-1:30pm.

RISE Look Ahead

Monday – Legs baby!  45 sec on/15 sec off

Tuesday – Strength Day!  All of the things.

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

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

Friday – Strength Day!  Shoulders!

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

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

A Look Ahead : Programming Week of 03/04

Were you boss of the barbell in 19.2?  Or did it boss you around?  Definitely a fun workout this week!!  And a chance to PR from 2016 if you did Open WOD 16.2.  Although I don’t think anyone really wants more toes to bar this week, am I right!?

If you missed Dr. Amy’s body tempering this weekend, don’t worry, you have another chance 3/16!  Be sure to sign up for a slot, only $1/minute.  The first session of our Girls Who Lift class is coming to an end next week.  It’s been an amazing session and we will definitely be back for more!!  Stay tuned for details 🙂

Here’s your look ahead…

Monday – Back squat day!!  Because no one raps about small butts 😉  Also, a dumbbell/chest to bar version of Fran.  Sorry about that one!

Tuesday – All the cardio today!  Every 2 minutes you have one of the following: rowing, ring dips, running, toes to bar (too soon!), or renegade rows.

Wednesday – A little hang clean + clean + jerk complex to start.  Then, 12 minutes of db sntaches, burpee box jump overs, and chest to bar.

Thursday – Some bench press today, triples.  Afterwards, 5 rounds of pistols, db push press, and strict hspu!  See ya, shoulders!

Friday – TBD once 19.3 is announced.

Saturday – 19.3!!

Sunday Oly with Becca is always a good time!

RISE Look Ahead

Monday – Shoulders and Cardio – 30 sec on/20 sec off

Tuesday – Strength Day!!  Core and shoulders galore!

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

Thursday – Legs and Cardio (and maybe a little death 😉 ) – 40 sec on/20 sec off

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

Saturday – Strength Day!! Legs and back baby!

What will 19.3 have in store!?  Can’t wait to find out!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 02/25

19.1 is (mostly) in the books!  If you haven’t completed the workout, you have until tomorrow night at 8pm to get the WOD done and get your score in!  And it looks like Coach Sarah enjoys wallballs as much as burpees 😉

We have 4 more weeks of fun with the Open, but for now, here’s your look ahead…

Monday – Starting with push press this week!  Working up to a heavy 3-4 rep.  Then, it’s time for Helen!

Tuesday – Back squat day!  Then, all the dumbbells.  12 min AMRAP of hang cleans, front squats, and reverse lunges.

Wednesday – Gymnastic work…muscle ups progressions, handstand walk work, and L-sits.  After, an EMOM of rowing, strict hspu, c2b pull-ups (rx+ bmu), and rest.

Thursday – Deadlift day!  Then a little metcon of biking and deadlifts and running…oh my!

Friday – TBD once 19.2 is announced!

Saturday – 19.2!

Sunday Oly with Becca is on!

RISE Look Ahead

Monday – Legs and Cardio!  45 sec on/15 sec off

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

Wednesday – Strength Day!  Boulder shoulders!

Thursday – Tabata!  20 sec on/10 sec off

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

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

Let’s make it a great one and get ready to tackle 19.2!!  As always, we’ll see you at the box!

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 02/11

Ahh yes, the week of love is here!  What do we really love!?  All of you guys and all of the fitness of course!!!  We have just over 60 people signed up for the Team Open Challenge, which is just 11 days away!!  Excited to see what fun Dave Castro will throw at us this year!  Brandon, Cory, Jen and Robert will be our team captains and will be drafting teams this weekend!

Just a reminder, we run the open WODs on Saturday mornings during the 830 and 930 classes.  The final week of the Open, we always have Friday night lights, which will be Friday, March 22nd, so mark your calendar!  Because we always run 2 heats Saturday mornings in order to have a judge and count each other’s reps, classes tend to run over a bit, so just be prepared for that.  If you cannot make it on Saturdays, have no fear, we will make sure you get the WOD in whether it be Friday, Sunday or Monday.

Also, since we don’t know the WOD each week until Thursday night when it’s announced, we don’t program Friday’s WOD until Thursday pm.  (I mean, you would hate to have 150 wallballs programmed for Friday, just to turn around and have to do them again Saturday, am I right!?)  So each week on the look ahead, Friday and Saturday will be unknown (gasp, the horror!).  But it’s all just part of the Open fun 😉

Here’s your look ahead…

Monday – Retesting a Gymnastic Interval WOD that we last tested this past October.  6 rounds of strict pull-ups, t2b, push-ups and wallballs.  Check to see if you scaled back in October and go for that PR!

Tuesday – Some power clean work for our weightlifting today.  Working up to a heavy double.  Afterwards, a chipper of rowing, db snatches, and db overhead walking lunges!  Good times!

Wednesday – Different accessory work stations to start – pull-ups & push-ups or muscle up work, handstand progressions, and L-sits.  Then, 2 sets of an assault bike + burpee box jump over couplet!  Don’t worry, there’s a little rest in between.

Thursday – Push press up first, working up to a heavy set of 4.  Then a little more push press in our 10 min AMRAP of push press, deadlift & DU.

Friday – Back squat day!  Time to get stronger guys!  Then, to finish off your legs, some running and air squats.

Saturday – Grab a partner & come hit up some different stations – wallballs, push press, box jumps, KBS and bike cals!

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

RISE Look Ahead

Monday – Leg day baby!  45 sec on/15 sec off

Tuesday – Strength Day!!  All of the things!

Wednesday – But did you die?  1:30 on/30 sec off

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

Friday – Strength Day!!  Boulder Shoulders!

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

Whether you’re single, taken, or it’s complicated this Valentine’s Day, you’ll always have CrossFit!  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 01/28

“Obstacles do not block the path, they are the path!”

Happy Sunday athletes!  We close out January this week, can you believe it!?  Already onto the 2nd month of 2019!!  How are your goals going so far this year?  If you’re not moving forward, maybe it’s time to talk to a coach and get on the right track!

CrossFit Kids will start back on Feb. 6th!  Know any kiddos between the ages of 3-11?  Send them our way as we’ll be having a Jr’s class for 3-6 yr olds and a Kids class for 7-11 yr olds!  And don’t forget our Yoga + Brews night coming up 2/8 with new neighbors Middle James Brewing!  Be sure to RSVP, invite friends for only $5, and bring a mat to get your swole and flexy on!

Stay tuned for some exciting announcements this week about Battle of the Ages IV and The CrossFit Games Open!!  Here’s your look ahead…

Monday – Starting our week off with some interval work.  Wall walks or handstand walks, dumbbell farmer’s lunges, dubs, and dumbbell power cleans.

Tuesday – Running, ground to overhead, and push-ups today in the metcon today.  Stay consistent and chip away at each task!

Wednesday – Front rack lunges and weight pull-up work first.  Afterwards, a little couplet of wallballs and pull-ups.  Ouch!

Thursday – Today we metcon first with 3 rounds of HR push-ups, deadlifts, and box jumps!  Then, some accessory work of banded good mornings, barbell glute bridges, and side planks.

Friday – Burpees, thrusters, and t2b, oh my!!!

Saturday – Partner WOD Saturday has a little bit of everything.  Come get your sweat on!

Sunday Oly with Becca is on before the big game!!  Come sweat before you enjoy some party food!

RISE Look Ahead

Monday – Shoulders!  30 sec on/ 20 sec off

Tuesday – Strength day & Benchmark day!!  Core & Shoulders and retesting Annie!

Wednesday – Core and Cardio!  40 sec on/20 sec off

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

Friday – Strength day!  All about the legs!

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

So how many burpees do you want to bet that Brady wins another Super Bowl!?  (Insert eye roll!)  As always, we’ll see you at the box!

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!