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 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!

CrossFit Kids : Spring 2019

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Spring 2019 Session will begin Wednesday, Feb. 6th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Spring Session 2019

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Feb 6th – Fri, Mar 22nd (We will not have class Fri, Mar. 1st)
  • Wednesdays & Fridays 5:00 – 5:45pm – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, kids can hang in the kid room while mom & dad finish their workout!  *Depending on the number of kids enrolled and their ages, we reserve the right to split ages (Jr ages 4-5/6 and Kids ages 6/7-12) into back to back class times.
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much:  $75 for the full 7 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

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!

Girls Who Lift Club

Announcing CrossFit Pineville’s Girls Who “Lift” Club!!!

Who:  Young ladies between 10-16 years old

What:  A CrossFit/Lifting Class just for Tween/Teen Girls

When:  Sundays @ 1:15-2:15 pm starting Jan. 6th, 2019 – Feb. 24th, 2019

Where:  CrossFit Pineville

RSVP:  January 1, 2019;  Cost: $250

Who is this club for?

This is a girls only CrossFit + lifting class for young ladies, ages 10-16.  Our desire for this class is that it will serve as an opportunity for young ladies to develop new friendships, build self-confidence, acquire new skills and begin a life-long journey of falling in love with functional fitness!

Building Self-Confidence

Our hope is to show young ladies that lifting weights, exercising and developing new physical abilities is fun and challenging.  It’s cool to be strong! Our focus should be on what our bodies can do and are capable of, more so than what our bodies look like!

“Lift=Strong”

This is a chance to “LIFT” each other up!  We want to develop women that build each other up!  We will explore new movements, develop new friendships and “LIFT” each other to become strong, confident young women ready to face whatever life demands!

Please call us at 704.889.0190 or email us at info@pinevillecrossfit.com to reserve your daughter’s spot today!

Reminder – CrossFit Kids Starts Next Week!!!

Just a reminder, our CrossFit Kids Spring Session begins next week!!!  Join us next Wednesday, February 7th at 5:00pm for our 1st week!  And then the next 7 weeks to follow 🙂

CrossFit Kids at CrossFit Pineville is a ton of fun!!  Hard work and play are disguised into games and fun for everyone!  We want to help kids develop a love of activity and a lifelong love of fitness early on.  At CrossFit Kids we learn fun lessons about sportsmanship, integrity, and camaraderie.  We talk about nutrition, nutritious foods we should eat more of, and less nutritious foods we should eat less of.

We work on fun skills like pull-ups, handstands and rope climbs while learning the basics of all the fundamental movements like squats, presses and deadlifts.  It’s a good time, laid back, and engaging.

It’s $50 for the full 8 week session (discounts offered for multiple children).  Email us at info@pinevillecrossfit.com or call us at 704-889-0190 to reserve your child’s spot today!

CrossFit Kids Spring 2018!!!

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Spring Session 2018 will begin Wednesday Feb. 7th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Spring Session 2018

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Feb 7th – Wed, Mar 28th
  • Wednesdays: 5:00 – 5:45pm – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, kids can hang in the kid room while mom & dad finish their workout!  *Depending on the number of kids enrolled and their ages, we reserve the right to split ages (Jr ages 4-5/6 and Kids ages 6/7-12) into back to back class times.
  • We will not have Saturday classes this spring as we know many kids participate in other activities and have trips planned.
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much:  $50 for the full 8 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

CrossFit Kids Fall 2017!!!

cfk

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Fall Session 2017 will begin Wednesday Sept. 27th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-12 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Fall Session 2017

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Sept 27th – Wed, Nov 15th
  • Wednesdays: 5:00 – 5:45pm – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, kids can hang in the kid room while mom & dad finish their workout!  *Depending on the number of lil beasts enrolled and their ages, we reserve the right to split ages (Jr ages 4-5/6 and Kids ages 6/7-12) into back to back class times.
  • We will not have Saturday classes this fall as we know many kids participate in other activities and have fall trips planned.  We will have 2 FREE family workouts on Saturdays this fall, so stay tuned for more details!
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much:  $50 for the full 8 week session!!

*We know that many families have more than 1 Lil Beast! We offer discounts for additional siblings participating in Lil Beasts as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

A Look Ahead : Programming Week of 08/14

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I’m an emotional CrossFitter, I’ve learned this about myself.  If a workout looks particularly hard, if I go into it already feeling defeated, if I’m working out alone with my thoughts of how hard it is, I’m much more likely to quit!  So remember, your mindset and your thoughts are EVERYTHING!!  Whether you think you can or you can’t, you are right.

We’re already about halfway through the month of August!  Where in the heck does the time go!?  School will be starting soon & we’ll all be slipping back into routine.  We’ve got some exciting things lined up for this fall…including a fun Bingo Board Challenge, a 30 Day Jump Start Nutrition Challenge & CrossFit Kids coming back!!  So stay tuned!

In the meantime…here’s your look ahead for the week…

Monday – Starting the week with some accessory work, some suitcase carries and a couple sets of ring dips.  Then, we have 2 rounds of shoulder to overhead, pull-ups and front squats to complete for time!  The weight on that barbell goes up, so scale wisely!

Tuesday – Some clean pulls & cleans today, followed by a 20 min AMRAP of running, pushups, t2b & DU!  Pick a pace that will keep you moving!

Wednesday – Back squat day!  Working around 80 & 90% today, nice & heavy!  Afterwards, 5 rounds of dumbbell thrusters, handstand pushups, bear crawls & air squats!

Thursday – We’ll start with a fun little triplet of running, KBS & burpee box jump overs!  Then, some always challenging, but beneficial ground conditioning.

Friday – Today we snatch!  Working through some different percentages up to a heavy single.  After a chipper of hang power cleans, strict hspu, and c2b.  Good times!

Saturday – Grab a partner & be ready to work!  A fun partner WOD awaits!

Sunday Oly with Becca!  Come lift with us!

RISE Look Ahead

Monday – Strength Day!

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

Wednesday – Aerobic – 1:20 on/:30 off

Thursday – Strength Day!

Friday – Aerobic – 1:25 on/:25 off

Saturday – Anaerobic – :20 on/:20 off

CrossFit Kids Summer 2017!

banner_CFL_Logo

Calling all CrossFit Kids & Lil Beasts!  Mark your calendars, CFP’s CrossFit Kids Summer Session 2017 will begin Wednesday Jun. 14th!  Our lil beasts in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your Lil Beast signed up ASAP!

Who: All kids ages 3-12 & Lil Beasts in Training (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Lil Beasts Summer Session 2017

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Jun 14th – Sat, Jul 29th (We will not have classes the week of July 4th – no classes Wed Jul 5th and Sat Jul 8th)
  • Wednesdays: 5:00 – 5:30pm & Saturdays: 9:30 – 10:00am – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, lil beasts will hang in the kid room while mom & dad finish their workout!  *Depending on the number of lil beasts enrolled and their ages, we reserve the right to split ages (Jr. Beasts ages 3-5/6 and Lil Beasts ages 6/7-12) into back to back class times.

Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness.

CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.

How much:  $60 for the full 6 week session, 12 classes!!

*We know that many families have more than 1 Lil Beast! We offer discounts for additional siblings participating in Lil Beasts as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

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