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!

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!