A Look Ahead : Programming Week of 05/18

Happy Sunday athletes!  We’re entering week 2 of Phase 1 here in NC and we’re hopeful that means Phase 2 is set to begin this coming weekend and we can reopen as of next week!!!  Woohoo!!  We’re not holding our breath just yet, but we do have preparations under way for reopening as of Monday, May 25th…Memorial Day!  And you. know what that means…Memorial Day Murph!!

We can’t wait to share a workout with you guys!  Y’all have been an incredible support and source of motivation for us during these weeks of “At Home” workouts.  Have no fear, if you’re not ready to come in yet we will continue to supply “At Home” WODs for a while once we do open, but we’re ready to sweat it out in the gym like old times 😉  Fingers crossed we’re only a week out!!!

Here’s your look ahead…

Monday – It’s a strict kind of day…working some strict press first, working up to a heavy 3 rep.  Then, 15 minutes of running, strict pull-ups and strict hspu!

At Home WOD – Db/kb z-press to start us off!  Then, a few rounds of single arm db/kb thrusters, V-ups, single arm db snatches, and lateral hops over the db/kb with some built in rest.  A little shoulder/back accessory work to close things out.

Tuesday – Back squat day!  Then, some wallballs and burpee box jump over fun!

At Home WOD – Some interval work of wallballs and burpees!  Then, double Tabata work of flutter kicks and hollow rocks.

Wednesday – Starting off with some gymnastic work – pull-ups/ring rows + push-ups, then strict muscle up or chest to bar.  After, 90 sec intervals of a devil’s press, db clean and thruster complex or a burpee, clean and jerk, front squat complex!

At Home WOD – Interval work today – 1:20 on/30 sec off!  Full body!  Go hard and enjoy that rest!

Thursday – First up, a little clean complex to begin with, followed by a couplet of power cleans and push-ups!

At Home WOD – 5×400 m runs today!  Followed by some renegade rows and toes to kb.

Friday – Weighted step-ups, strict hspu and strict chin-ups up first.  Afterwards, 2 rounds of a rowing, t2b, and suitcase walking lunge triplet!

At Home WOD – 20 minute AMRAP of single arm sumo deadlift high pulls, slam balls and Russian twists!  Afterwards, a little jumping lunge finisher.

Saturday – A fun full body workout awaits!  We’ll see you on zoom!

Sunday Endurance – More running intervals!  Always feel free to adapt to bike, rower, burpees, jump rope, whatever you fancy 😉

***If you are planning to perform Murph Monday (either with us in person *hopefully* or at home), maybe make Sunday a light recovery day and a rest day!  Be smart!!***

We cannot WAIT to see everyone at the box!  It’s feeling closer than ever!!

A Look Ahead : Programming Week of 05/11

Happy Mother’s Day to all our CFP and RISE mama’s out there!!!  Y’all set quite the example for your families, showing them how to prioritize their health and wellness, being the super heroes you are, and doing it all with a smile!  We’re so proud of all of you and hope you were all celebrated and spoiled by your loved ones today!

We still don’t have any definite information on a reopen date…but we’re hopeful it’s within this month!!  Stay the course, we’re getting close to home WODs again as a team!!

Here’s your look ahead…

Monday – Front squat day!  Working up to a heavy rep for the day.  Then, 3 rounds of running + (you guessed it!) more front squats!

At Home WOD – It’s a RISE kind of Monday, working some intervals today!  4 rounds of 1:30 on/30 sec off for 4 stations!

Tuesday – Gymnastics focus today!  Ring progressions, handstand work, and L-sit progressions.  Afterwards, 3 rounds of rowing, chest to bar and strict hspu.

At Home WOD – Starting off with an EMOM today – core, shoulder to overhead, and glute bridges.  Afterwards, some Bulgarian split squat work!

Wednesday – Starting off with some floor press today!  After, an alternating EMOM of biking, t2b and ring dips!

At Home WOD – Starting off with tempo front squats today!  After, 4 rounds of db/kb snatches and thrusters, followed by just a little accessory work!

Thursday – Lots of accessory work to start things off!  Then, 4 rounds of running, deadlifts and t2b!

At Home WOD – All the burpees and doubles to start things off!  Then, some accessory work, focusing on quality!  Overhead walking lunges and broad jumps.

Friday – It’s a Fran cardio sandwich!!  1k row, Fran, 800m run!  Afterwards, a little accessory work to finish you off 😉

At Home WOD – Mini Murph!  800m run sandwiching 4 rounds of push-ups, sit-ups and squats!  Afterwards, some accessories of good mornings, pull apart, and pike push-ups.

Saturday – A few AMRAPs this Saturday…burpees, high knees, air squats, doubles and kbs!

Sunday Endurance – 30 minutes of some running intervals!  Have fun!

Home stretch here guys!!  We cannot WAIT to see you all at the box!!

A Look Ahead : Programming Week of 05/04

Still no.  Unfortunately.  But….hopefully this month!!!  For now, we press on with these at home WODs and cheer each other on from afar!  We are counting down the days until we can fist bump (tap elbows!?  Something!) post WOD.  Gyms are in phase 2 of reopening in NC, so we are hoping that means late May!

We’re pumped for a little recovery this week!  Check out Coach Cory’s video in the private page for all the details on our weekly challenge and show us how you warm-up or recover!  You can earn up to 2 entries into our drawing for a gift card to one of our favorite butcher shops – The Butcher’s Market!

Here’s your look ahead…

Monday – Barbell bridges and weighted pull-ups to start us off!  Then, deadlifts and running!

At Home WOD – Some single leg glute bridges and hamstring curls to start us off!  Then, Helen’s wrath!  4 rounds of running, kbs, and burpees!

Tuesday – Bench press!  Working through some percentages and finishing off with 2 sets of 8.  Afterwards, 5 rounds of hang power cleans, push press and ring dips.

At Home WOD – DB or KB floor press + plyo push-up work up first.  Afterwards, an alternating EMOM of box jumps, DB or KB bent over rows, and v-ups.

Wednesday – All the interval work today – intervals of biking, hang DB or KB snatches, rowing, and push-ups.

At Home WOD – All the interval work today – wallballs, DB or KB snatches, slam balls, and Russian twists.

Thursday – Front squat day!  Then, a sprint interval of thrusters and bar facing burpees…yikes!

At Home WOD – Running Angie!  4 rounds of running, push-ups, abmat sit-ups and air squats.

Friday – Power snatch + hang snatch complex to begin with.  After, 4 rounds of biking and lunges (see ya, legs!).

At Home WOD – Some gymnastic interval work to begin with.  After, 12 minutes of handstand walks (or wall walks), lunges, slam balls tosses + burpee broad jumps!  Fun times!

Saturday – 2 10 minute AMRAPs to heat up our Saturday!  Grab a jump rope, a box, and a KB or DB and meet us on zoom at 9am!

Sunday Endurance – More running!  Are you surprised?  😉

Soon enough we’ll be back together!  Stay focused on moving your body, moving well, and controlling the  things you can (water intake, sleep, food choices that make you feel good from the inside out, stretching, etc.)!  The PRs, the strength, all of that will come back in due time.  Make it a great week you guys!

A Look Ahead : Programming Week of 04/27

Ahhh…quarantine WODs wouldn’t be so bad in this location, huh?  If only…

Your garage or driveway or balcony may not be as picturesque as the Tulum Jungle Gym, but y’all are still getting the job done!!  We’re ready to start another week!  Sadly, there’s no real announcements right now as to when we can reopen.  It looks like gyms are phase 2 for NC to reopen, so we’re hopeful that will be mid to late May.  Stay tuned, keep the faith and keep putting in the work!

The Fuel Method’s Kickstart begins next Monday, May 4th!!  If you’re feeling like your quarantine eating is a little (or a lot) out of control or you need some guidance in the nutrition world…this is for you!!  Memorial Day is coming and we’re knocking on summer’s door!  Take these 6 weeks to learn how to fuel your body and achieve results that last a lifetime!

Here’s your look ahead…

Monday – Power cleans today!  Then, 5 rounds of running, ground to overhead, and pistols.

At Home WOD – A fun chipper to start!  Running, slam balls, goblet squats, toes to db/kb, and single arm man makers!  Then, some leg work – cossack squats and single leg RDLs.

Tuesday – Starting off with some accessory work – handstand holds, ring pull-ups and elbow planks.  Shoulder press is next, building up to a heavy 3 rep for the day.  And finally, 10 minutes of bar muscle ups, t2b, and push press.

At Home WOD – Starting off with some accessory work – handstand holds, bent over rows and elbow planks.  Handstand push-ups are next, 5 sets of max effort.  And finally, 10 minute of overhead lunges, db shoulder to overhead, and v-ups.

Wednesday – Tempo back squats!!  We’re going SLOW today….8 count descent!  After, wallballs and biking!  Simple, not easy 😉

At Home WOD – 2 metcons today.  From 0-12, hspu and devil’s presses.  From 15 on, wall balls and running.

Thursday – Barbell bridges and snow angels up first.  Then, 12 minutes of hang power cleans, shoulder to overhead and overhead lunges.

At Home WOD – RISE and GRIND!  40 sec on/20 sec off interval WOD!

Friday – Working for 30 minutes!  Running, power snatches, and bar(f) facing burpees 😉

At Home WOD – 4 rounds working against an 8 minute clock – running, db snatches and burpees over the dumbbell.

Saturday – 5 minute AMRAPs today!  Grab a dumbbell or kettlebell, a wall and an abmat if you have one!

Sunday Endurance – Grab a backpack and fill it with some weights, we’re going on a ruck run!

What’s your game plan for this week?  How many workouts will you complete?  Let’s make it a great week!

April Virtual Athlete of the Month : Kevin Day

Meet Kevin!  Kevin is our April Virtual Athlete of the Month!!

We never really considered needing a virtual athlete of the month, but enter a worldwide pandemic, mandated to close our doors for a month plus and well, here we are!  So many of our awesome athletes and have taken this in stride.  Still putting in the work at home, cheering on your fellow athletes in our private group page, turning into zoom workouts and giving encouragement.  Kevin is definitely one of those athletes and he does it all with that big smile on his face!

Kevin!!  We miss seeing your smile in person, sharing a sweat sash with you and giving you fist bumps post WOD.  Hopefully soon!  For now, keep doing what you’re doing!  Your post WOD selfies (see above) bring a smile to our faces and we love your consistent participation!

Read a little more about Kevin in his own words..

  1. What Made you start CrossFit?  I started working out at a friend’s house a few years ago, simply because I got invited.  He sold the house last summer so we all joined a CrossFit box then, maybe July 2019.  I moved to CFP about October 2019 because it is much closer to my office and found a new home!  Just a middle aged man trying to stay in shape.  Mostly wanted to gain muscle and improve cardio.  The last 20 years were spent raising a family and building a business so not much time or thought spent on my personal health.  I guess I got to a spot where I wanted to change that.
  2. What is your Favorite/least favorite Movement?  Favorite – Deadlifts, Least Favorite – OH squat.  ROM really limits me on these.  Therefore I want to keep working on the OHS to improve!
  3. What keeps you motivated at home?  Don’t want to lose my gains.  Right before the shutdown, I felt like things were starting to click.  For example, I was doing strict pull-ups without cheating.  I don’t want to go backwards.  I am actually down over 10 pounds since the shutdown.
  4. What is your favorite binge watching show or movie you have watched during the quarantine?  Nothing, I am blessed to be in construction (essential) so work for me has not changed or slowed down at all.  In fact, we are very busy right now.
  5. What are you looking forward to most when this all ends?  Eating out with my wife, seeing my friends at CFP.

We’re so proud of all your hard work, Kevin and so happy to have you at CFP!  Keep up the great work and we will see you at the gym before we know it!

A Look Ahead : Programming Week of 04/20

Oh man, this is sure what we are hoping and praying for!!!  Hopefully next month the world will start to re-open a bit and we can re-open as well!  But until then…we carry on!  Another week of at home workouts are ready to go and we finish up Week 3 of the CrossFit Games Support Your Local Box Challenge!

Coach Alex and The Fuel Method have some exciting things happening in May as well!  The next TFM Kickstart begins Monday, May 4th!!  Join us for 6 weeks as we learn how to fuel our bodies and achieve results that last a lifetime!  Get all the details here and reach out to Alex with any questions.

Here’s your look ahead…

Monday – Bench press day!  Lower weight, higher reps.  After, some fun intervals of burpee box jump overs + a little gymnastic work (strict hspu, strict pull-ups, and t2b.

At Home WOD – Affiliate Challenge 3 for the Support Your Local Box Challenge!  50 is the number of the day…db deadlifts, abmat situ-ups, box step-ups and single arm db thrusters.  Then a little accessory work to finish you off.

Tuesday – Front squat day!  Then, a chipper of single arm db thrusters and waiter’s carry db lunges.  See ya legs!

At Home WOD – Tempo goblet squats!  Slow…feel that burn!  You’ll superset these with some hamstring curls or RDLs.  After, some interval work of single arm snatch and overhead lunges followed by a little core accessory work, too.

Wednesday – Alternating EMOM fun!  Biking or rowing, doubles, t2b, devil’s presses, and rest (thank goodness!).

At Home WOD – Alternating EMOM fun!  Doubles, box jumps, v-ups, single arm devil’s presses, and rest (thank goodness!).

Thursday – Snatch day!  Working through some single reps.  Then, 5 rounds of a simple couplet of bar over burpees and overhead squats!

At Home WOD – 45 seconds on/15 seconds rest moving through 4 stations!  Full body, cardio and core!

Friday – Starting off with a chipper of rowing, deadlifts and rowing!  Afterwards, barbell bridges and banded pull aparts.

At Home WOD – Starting off with a chipper of running, db hang cleans, and wallballs or goblet squats!  Afterwards, barbell bridges and banded pull aparts.

Saturday – Grab your box (or something to step up on), a rope and a dumbbell and join us at 9am on Zoom for Saturday with the Shucks!

Sunday – Row, Bike or Run…athlete choice this endurance Sunday!

We miss you guys!  Keep up the great work and we’ll be back together one of these days!!

A Look Ahead : Programming Week of 04/13

Boy, do we miss your smiling faces!! But seeing your selfies and you guys live and in color on our zoom calls is everything!

Hard to believe we’re almost a month into this madness and temporary pause on life. The slower pace is kind of nice, but we’re all itching to be back in community. Keep the faith, we are all in this together!

Who needs some added accountability this week? I know I do! Coach Alex of The Fuel Method has just the thing…a FREE 5 day challenge (with prizes, no less!)! We’ll be focusing on 5 small (but mighty) that fit into your day without disruption and adding more stress!

The 5 focus areas…NUTRITION, HYDRATION, MOVEMENT, MINDSET, and CONNECTION! It’s not to late to join us, everything kicks off tomorrow! Just follow this link here.

It’s not too late to grab a week of personal programming either!  Remember, we’ve got 4 options (booty + core, gymnastic, OLY, and body building).  Just reach out to Coach Cory or Isaiah and they will hook you up with 2 additional days of specific goal work.

Another week of groundhog’s day, here we go 😉 Here’s your look ahead…

Monday – Front squat day! Then, a little couplet of wallballs and t2b!

At Home WOD – Paused Bulgarian split squats! Then, a couplet of either wallballs or goblet squats and v-ups!

Tuesday – Bench press up first today! Working up pretty heavy! Afterwards, 20 minutes of air squats, sit-ups, and strict handstand push-ups.

At Home WOD – Tempo dumbbell floor press up first today! Superset with some side plank work. Afterwards, 20 minutes of some running, squats, sit-ups, and push-ups (rx+ strict hspu).

Wednesday – Heavy barbell bridges and banded face pulls! Then, a simple couplet of doubles and medball cleans!

At Home WOD – Starting off with a leg complex of db/kb front squats, lunges, and front pumps. Then, Support Your Box Affiliate Challenge #2 – doubles and burpees!

Thursday – All the metconning today…30 mins of biking, hang squat cleans and bar facing burpees! Yikes!

At Home WOD – 3 AMRAPS of rowing or running + db clean and jerks + burpees over the db! Yikes again!

Friday – Snatch day Friday! After, 14 mins of pistols, hang db snatches, and strict hspu!

At Home WOD – Every 2 minutes…single arm devil’s presses + strict hspu, burpee box jump overs + kbs, db snatches + overhead lunges each side! It’s a grind!

Saturday – Tabata Saturday!!

A Look Ahead : Programming Week of 04/06

It’s Sunday, in case any of you were wondering! 😉 Are you struggling in the motivation department?  Need a little something to keep you going?  We feel you!  Thankfully, CrossFit Games has a little something extra, as do we!

The CrossFit Games Affiliate Fundraiser, Support Your Local Box, kicks off this week!  Sign up at games.crossfit.com (it’s FREE!), select CFP when you’re signing up, make a donation if you’re able, and complete 1 workout a week for the next 3 weeks!  Workout 1 is programmed for tomorrow, but it can be completed anytime this week.  Once you complete the WOD, post a selfie in a CFP or RISE shirt for this week’s challenge and be entered to win an Up Fresh Kitchen gift card!!

We’re also releasing our goal specific extra training programs!  All members will now have access to to receive 2 extra days of goal specific programming, geared either towards bodybuilding, abs and booty, gymnastics accessory or olympic lifting.  Choose based on your goals (and what equipment you have access to).  Email Coach Isaiah or Cory to receive your programming.
HAPPY TRAINING!!!  ***Don’t forget our weekly Zoom schedule – Mondays – wake up with Cory at 7am.  Tuesdays – Happy Hour with Isaiah at noon.  Wednesdays – Fabtastic with Alex at 5:30pm.  Fridays – 10 with Jen at 10am.  Saturdays – with the Shucks at 9am***  Here’s your look ahead…

Monday – Split jerks up first this week!  Followed by 3 rounds working against a 6 minutes clock of rowing, strict hspu, t2b, and push-ups.

At home WOD – Affiliate Challenge 1 – 10 minute AMRAP of air squats, single arm db snatch, push-ups, single arm db snatch.  Followed by some accessories of handstand push-ups, v-up complex, and good mornings.

Tuesday – 4 rounds against an 8 minute clock.  Running, pull-ups and power cleans!

At home WOD – Jackie remix on repeat!  4 rounds against a 7 minute clock.  Running, thrusters, and burpees!

Wednesday – Front squat day!  Building to a heavy double.  Then, a quick chipper of rowing and weighted box step-ups.

At home WOD – Tempo Bulgarian split squats!  Then, a triplet chipper of dumbbell step-ups, dumbbell snatches, and abmat sit-ups.

Thursday – Some gymnastic practice is up first.  After, an alternating EMOM of rowing for calories, strict ring dips, bar muscles ups, and rest 🙂

At home WOD – A 20 minute alternating EMOM, just need your body and a jump rope.  After, tabata abs!

Friday – Deadlift day!  Then, 10 rounds of single arm deadlifts, single arm cleans and shoulder to overhead.

At home WOD – 10 rounds of single arm deadlifts, single arm cleans and shoulder to overhead.  Then, some accessories of dips and curls.

Saturday – A few AMRAPS….grab a box and a dumbbell or kettlebell and you’ll be good to go!

Sunday Endurance – lace up those running shoes (again)!

Keep up the great work you guys!!  Soon, this will all be just a memory, we can’t wait to see you at the box!

A Look Ahead : Programming Week 03/30

Alll our fraaands!!!  Boy, we miss you guys!!  Saturday with the Shucks was SO much fun!  We were so happy to see all your smiling faces and suffer through a workout “together” (as in, at the same time, but not actually together)!  It *almost* felt like going to the gym.  Almost.

Alas, the show goes on!  Onward to week 2 of at home workouts.  Again, we have a regular “class workout” posted each day in Wodify with the at home version posted as well.  Based on what equipment you have you can do either.  We are hoping to hold a few more zoom classes, still running our weekly challenges, as well as rolling out a few at home programming ad ons to keep you guys working toward your goals!

As always, stay tuned to our private FB page for info and always feel free to reach out with any questions.  We miss you guys!!  Stay healthy and well and we can’t wait to see you at the box!  Here’s your look ahead…

Monday – Strict Diane to kick the week off!  Then, some accessory work of barbell glute bridges and l-sits.

At home version – Odd Diane…no barbell, no problem, find an odd object to deadlifts and you’re good to go 😉 followed by invisible Fran!  Then a little at home accessory to finish you off!

Tuesday – Bench press day!  After, 14 minutes of doubles, single arms ohs, and strict chin-ups.

At home version – Floor press superset with bent over row.  After, Push-up Kalsu!

Wednesday – Cardio!  Rowing, running, and biking, oh my!

At home version – Running + air squats, good times!

Thursday – Back squat day!  Then, all the med ball cleans!

At home version – Alternating EMOM…just keep moving!

Friday – Snatch work!  Snatch lift off + low hang snatch.  Afterwards, 12 mins of power snatch, burpees and t2b.

At home version – Some pistol work to begin!  Afterwards, 12 mins of dumbbell snatch, burpees and v-ups.

Saturday – Running, squats, and devils presses!  9am, join the Shucks on zoom!!

Sunday Endurance – Just keep running, running, running!

A Look Ahead : Programming Week of 03/23

It’s true, we are missing our fit fam right about now!  We miss seeing all your smiling faces, sharing in tough workouts together, and high fives on the way out.  There’s so much we don’t know right now.  But we’re certain Wednesday wasn’t goodbye, just a see ya later!!  We’re focusing on the good, the things we can control, and we’re making the best of it!  So we’re ready for the first full week of at home WODs!

We will continue to post normal ‘class workouts’, so depending on the equipment you have at home, you might be able to complete some of them as written.  We will also be posting the at home version every day along with a video explaining the workout, modification options, etc.  Be sure to join our private FB page for access to the videos!

We may not be able to see each other face to face, but the workout videos and selfies y’all have been sharing are making us so happy and proud!  Keep moving, keep the faith, keep tagging us!  We can’t wait to see y’all at the box in a few short weeks!  Here’s your look ahead…

Monday – We’ve got a 30 min alternating EMOM to start our week off!  Biking, wallballs, push-ups, box jump overs and ring support holds.

At home version – shuttle runs, wallballs or goblet squats, push-ups, box jump overs or jump ropes, and hollow holds.

Tuesday – Snatch work up first!  Then, 3 rounds of rowing, doubles, and overhead squats.

At home version – KB or DB snatch EMOM, followed by 3 rounds of running, doubles, and single arm DB (or KB) overhead lunges.

Wednesday – Front squat day!  Paused front squat + front squats.  Afterwards, hang squat cleans + chest to bar pull-ups!

At home version – Tempo goblet squats and single leg RDLs.  Afterwards, burpees over the kb and kb clusters!

**Coach Alex will be hosting fABtastic via Zoom this Wednesday at 5:30pm!  The link will be posted in our private FB page on Wednesday!**

Thursday – Three 9-min AMRAPs for the class or at home version!  Get ready for some sore legs!

Friday – Bench press up first!  After, 5 rounds of pistols, plyo push-ups and box jump overs.

At home version – DB bench press + db bent over row!  After, 5 rounds of pistols, plyo push-ups and box jump overs (or lateral hops over a KB).

Saturday – Missing our old partner WODs?  Just facetime a friend and make it your own partner WOD 😉

These are strange times friends, but we’re in this together!  Please, reach out if you need anything!!  We love you guys, stay healthy and well!