A Look Ahead : Programming Week of 08/19

Good news!!  Yoga + Brews is officially back Friday, September 6th at 6pm!  Join us for 30-40 mins of some yoga and stretching, followed by brews with our new (and finally open as of this Friday!!) neighbors, Middle James Brewing!  Free for members and $5 for friends and family.  RSVP in our private event page.  We hope to see you there!

Here’s your look ahead…

Monday – Time to snatch!  Hang snatch + snatch complex to begin our week.  Afterwards, a triplet of KBS, push-ups and t2b!

Tuesday – Getting upside down today!  Working on handstand progressions for a bit.  Then, 4 rounds of rowing, running, strict handstand push-ups and goblet step overs.

Wednesday – Tempo front squat doubles to start us off.  After, a fun metcon of cardio (athlete choice each round of bike, row or doubles), front squats, and burpees over the bar!

Thursday – Bench press day, sets of 10!  Our metcon is 4 rounds of running, single arm DB push presses, and ring dips.

Friday – We have a new benchmark workout to try…Airforce!  So grab a barbell and get ready for some burpees 🙂  Then, some accessory work of bulgarian split squats and jumping squats!

Saturday – Great body weight partner workout today!  So grab some body and let’s do it!!

Sunday – Open Gym at 11 and Oly with Becca at noon!

RISE Look Ahead

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

Tuesday – Strength day!!  Shoulders & Core!

Wednesday – Cardi-O and Legs!  3 mins on/1 min off

Thursday – Tabata!  20 sec on/10 sec off

Friday – Functional Fitness Focus!  1:05 on/25 sec off

Saturday – Strength day!!  Legs baby!

Here’s to a great week ahead!!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/08

Just running head on into a new week!!  Hope everyone had an amazing 4th of July!!  This week is back to the grind!  And lots going on…fABtastic booty & core class is on for this Wednesday at 5:30!  Info sessions for the 2nd Nutrition Coaching Collective are happening this week.  Wednesday at 4:30pm or 6pm or Saturday at

In the wake of SuperFit being cancelled this Saturday, we decided to host a little pop-up competition in it’s place, FyreFit 2019!  More details will be announced tomorrow and sign-up should go live!  We will have RX and scaled divisions with MM/FF/Co-Ed and registration fees will go towards cash prizes.  Workouts will start at 8:30am and we should be finished by 3.  We will cap each division with 5 teams, so be sure to sign up as soon as we go live!!  And if you’d like to volunteer to judge, let us know ASAP!

We still have 3 spots open in the handstand clinic for this Sunday at 1:30pm with Coach Jen!!  $20 and a spot can belong to you!  We will have Open Gym from 10:30-12 Sunday since the handstand clinic is after Oly.  Be sure to note that switch!

Lastly, Dr. Amy is running her small group Functional Fitness Focus Camp starting Tuesday, July 30th!  The class will meet Tuesday and Thursday mornings (6:45-7:45am) for 8 weeks, focusing on understanding the need for strengthening the foundation of human movement by utilizing some aspects of therapeutic exercises (as seen in physical therapy) mixed with single arm/leg training for enhancing movement balance, all while preparing you for the CrossFit Games 2019 Open this fall.  Amy is limiting the group to the first 5 to join, so contact her today to secure your spot!

Here’s your look ahead…

Monday – Some tempo bench pressing to start our week out!  Then, a quick burner of doubles and dumbbell snatch!

Tuesday – More tempo work today, this time, front squats!  Eight sets of triples.  Afterwards, 3 rounds of running, hang squat cleans, and pull-ups.

Wednesday – Allll the AMRAPs today….well, just 2, really.  Rowing, doubles, and strict handstand pushups.  Also, biking, pushups and wallballs.

Thursday – A sweaty 30 minute alternating EMOM awaits.  Deadlifts, farmer’s walking lunges, bar muscle ups, parallette shoot throughs, and elbow plank.

Friday – Lots of gymnastic practice today.  Working on rope climbs, handstands, and ring muscle up progressions.  After, some interval work of biking, dumbbell squat sntaches, rowing, and ring dips.

Saturday – FyreFit 2019 is going down!!  We hope you’ll join us to compete, judge or spectate!  Beers and Burpees will be bringing some brews by and it should be a fun day, for sure!

Sunday Oly with Becca is on for noon!  And remember, Open Gym is early from 10:30-12 due to the handstand clinic at 1:30pm.

RISE Look Ahead

Monday – Strength Day!!  Boulder shoulder focus!

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

Wednesday – Spartanish Training!  40 sec on/20 sec off

Thursday – Alternating EMOM fun!

Friday – Strength Day!!  Legs and Core!

Saturday – No class due to FyreFit 2019!

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 06/24

Throwing it back to early August 2014 when we tore down a wall on the RISE side of the gym!  We’ve sure come a long way & we’re so excited to celebrate 6 years of this amazing community this Saturday, June 29th!!  Bring the whole family and join us at member, Gary Blount’s house, from 4-8pm for some swimming, dinner, dessert, drinks & good company.  New Wrap Order food truck will be there selling food and we’ll be supplying some drinks & dessert.  The weather is looking perfect for the pool 🙂

We can hardly believe next week is July 4th!!!  Holy moly, where is this year going!?  We will have one big group WOD Thursday, July 4th at 9am.  We will reopen Friday morning at 9am and resume a normal schedule from there.  So be sure to join us before you hit the pool or the lake as we get sweaty and celebrate America!!

Here’s your look ahead…

Monday – The infamous Fran is how we will start our week!! Followed by some accessory work or back rack split squats, jumping lunges, and barbell rollouts.

Tuesday – Snatch doubles today! Then, 10 minutes of chest to bar pull-ups (Rx+ BMU) and doubles.

Wednesday – Deadlift day! Working up to a heavy 5-rep for the day. Afterwards, some running, deadlifts, and t2b for time.

Thursday – Station work today – ski calories, burpee box jump overs, wallsits, wallballs, and double unders. Oh my!

Friday – Some gymnastic practice today on the rings and getting upside down! Then, 18 minutes of strict handstand push-ups, strict pull-ups, and pistols.

Saturday – Come get your partner WOD on in the morning and meet us at the Blount’s for our anniversary party in the afternoon!!

Sunday Oly with Becca is on for noon! Come work on those lifts!

RISE Look Ahead

Monday – Little bit of everything! 40 secs on/20 secs off

Tuesday – Strength day!! Core and Shoulder focus!

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

Thursday – Spartan-ish Training! 40 sec on/ 20 sec off

Friday – Functional Fitness at it’s finest! 1:05 on/25 sec off

Saturday – Strength day!!

Make it a great one! As always, we’ll see you at the box!

A Look Ahead : Programming Week of 06/17

Have you RSVP’d to our 6 Year Anniversary Pool Party yet!?  The Blounts are so graciously hosting us at their pool, Saturday, June 29th starting at 4pm.  New Wrap Order will be there, selling some delish food, CFP will provide some beverages and dessert, and fun will be had by the whole (fit) family!  Just be sure to RSVP to our event in our private FB page.  And if you’re not part of group, let us know so we can add you!!

The results are in!!  We will be announcing our Small Group Nutrition Coaching Collective winner this week!  In about 8 weeks time, the 9 participants who worked with The Fuel Method collectively lost almost 70 inches and 50.5 pounds!!!  What!?!?  This is SO amazing because these were all members of our gym.  They already had the exercise part down, they come in consistently and get their workouts done.  But now, they took charge of their nutrition, were fueling their bodies, and the successes followed.  We can’t wait to highlight our winner, the runners up, and all the successes and takeaways that had nothing to do with the scale!!  So stay tuned!

We will be launching our next Small Group Nutrition Coaching Collective in 4 short weeks, on Monday July 15th!!!  More details to come, including dates for info sessions, and steps to get signed up with Alex and The Fuel Method.

If you ordered meals with Fit Fresh Kitchen last week, they are ready for pickup starting first thing tomorrow morning!  Remember, you can order every Monday-Thursday at 1pm for pickup the following Monday.  Make your life/meal planning/meal prep a little easier and grab a few meals for sure!!  Your taste buds will be very pleased!

Here’s your look ahead…

Monday – Snatches are the name of the game!  Some snatch lift off + hang snatch work up first.  Then a 10 minute AMRAP of rowing (rx+ biking) and, you guessed it, more snatches!

Tuesday – Some accessory work up first of single leg RDLs and snow angels.  Afterwards, 12 minutes of bar muscle ups, single arm dumbbell hang power cleans, and goblet reverse lunges!

Wednesday – Conditioning day….some interval work of running, wallballs, pull-ups & burpee box jump overs.

Thursday – Shoulder press for our strength training.  Then, some intervals of biking, push-ups, and rowing!

Friday – Clean and jerks!  Working up to a heavy rep for the day.  After, a few more clean and jerks…about 30 squat clean and jerks…for time!

Saturday – Partner WOD Saturday in full effect!  Come get sweaty!

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

Monday – Feel the burn!  45 sec on/15 sec off

Tuesday – Strength day!!

Wednesday – EMOM Wednesday!!  Rowing, skiiing, and sprinting!

Thursday – Strength day!!

Friday – Functional Fitness Friday – 1:05 on/25 sec off

Saturday – Spartan-ish training – 1:30 on/20 sec off

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 04/22

Man, the Easter Bunny sure has good form!  We hope you all enjoyed the mandatory rest day since the gym was closed.  Or at least enjoyed some sunshine outside!  We’re looking forward to the heat returning and are ready for an awesome week ahead!

There’s still time to sign up for Dr. Amy’s Stack-em High Hip Seminar happening Saturday, May 4th!  Tight hips, pain, issues squatting, knees caving in?  Come learn about your hips and get some practical, working, hands on advice for how to train through these things and make them better!  Contact Dr. Amy ASAP to get signed up!

Memorial Day Murph is coming up, too!  Join us for Murph and Mimosa’s!  We’ll be completing the Hero WOD Murph to remember the fallen, then raising our glass to them as we enjoy some brunch!  Be sure to RSVP in our private group page so we can have enough pancakes for everyone 🙂

Here’s your look ahead…

Monday – We’re kicking off the week with some back squats!!  Finishing some percentage work with 2 sets of 6-8 reps at 80%.  After, a muscle fatigue kind of WOD…12 min AMRAP of strict hspu, strict pull-ups and pistols!

Tuesday – A little interval work…biking, wallballs, dumbbell snatches, burpee box jump overs, and side planks.

Wednesday – Working those shoulders, dumbbell z press and floor press.  Then, 5 rounds of a fun triplet…DU, push press, and T2b!

Thursday – Some more interval work against a 3 min clock…400m runs + 3 c2b (rx+ ring mu) + cleans.  This one is for weight, so go heavy!

Friday – Some running intervals up first followed by some accessory work to make you better!

Saturday – A partner WOD is on tap!  Grab a friend and let’s get sweaty!!

Sunday Oly with Becca is on after a 2 week hiatus!!

RISE Look Ahead

Monday – Shoulders and cardio!  45 sec on/15 sec off

Tuesday – All of the things and legs (and a little dying? 😉 ) 1:20 on/30 sec off

Wednesday – Strength Tabata/Wallball Wednesday!!  I mean, it sounds like a good time!

Thursday – More 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 be thankful we GET to workout and are able bodied this week!  What are you going to do to make you proud of you??  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 04/01

Happy Birthday (tomorrow!) to the one and only, hard working, WOD crushin’, most enthusiastic woo-girl, Coach Jen!!!  And as this picture predicts, there just might be thrusters to celebrate her birthday 😉

Body Fat Test of NC will be back at CFP/RISE this weekend!!!  (Saturday April 6th!)  Their mobile unit has a hydrostatic tank and is considered the most accurate of all body fat testing methods!  If you’ve never had your body fat tested, this weekend is the perfect time to get your baseline.  Especially right before we start our Small Group Nutrition Coaching Collective with The Fuel Method!  For those of you who have tested, now is your chance to retest and see where you are headed into this next season!  Follow this link to secure your spot this coming weekend!

We’re 2 weeks away from Battle of the Ages!!!  Just a reminder, we will not have CrossFit or RISE classes Saturday morning, April 13th as we host 240 competing athletes, hundreds of spectators and amazing vendors.  We hope you’ll be out to support all our teams, volunteer or judge or keep the day running, and enjoy a great day of competition!

Here’s your look ahead…

Monday – This is not an April Fool’s joke…some deadlift work with some KBS practice in between.  Then, a spicy metcon starting off with a row buy-in, followed by 3 rounds of thrusters & pull-ups, ending with a run buy out!

Tuesday – It’s an EMOM kind of Tuesday!  Some conditioning mixed in with accessory work.

Wednesday – Testing that power clean today!  Working up to a heavy single.  After, a quick sprint of power cleans and chest to bar pull-ups (rx+ ring MU).

Thursday – Some push jerk work to start off today.  Working up through some percentages.  Then, a fun triplet of doubles, DB snatch, and strict HSPU.

Friday – Today we metcon first!  Strict Cindy, oh my!  Afterwards, a little accessory work.

Saturday – Come get a partner WOD in before or after your body fat testing!!

Sunday Oly with Becca – come lift this week!!  We will not have Oly the 14th following Battle of the Ages!

RISE Look Ahead

Monday – Spartanish – 40 sec on/20 sec off

Tuesday – Strength day!!  Core and Shoulder focus!

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

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

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

Saturday – Strength Day!!

Let’s make it a great 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 02/03

Happy Birthday Coach Cory!!!  The big 3-0!!!  We’re so grateful you’re apart of the CFP family and that you were born 30 years ago!  May your 30s be fitter than your 20s, the weights feel lighter, and the PRs abound!  Cheers, buddy!

And happy Super Bowl Sunday!!  My team is out, I’m just here for the commercials and Maroon 5.  Ok, and maybe the snacks.  But I’ll be sure to get all (or the majority, anyway) of my protein in early in the day and I’m going to pick what I really want to splurge on & fully enjoy it instead of hanging by the snack table all night (PRO tip!).

Don’t forget, Yoga + Brews is this Friday night!!  We will not have a 5:30pm RISE class or the 6pm CF class as Yoga will start at 6.  After, we will socialize and enjoy some great brews from Middle James Brewing!  Bring your own mat and friends are $5!  Can’t wait to see y’all there!!

Open t-shirt sign-ups are by the WODify stand.  Get signed up and join our CFP Open Team Challenge, should be lots of fun!  Here’s your look ahead…

Monday – AMRAPs are the name of the game!  You can decide which is first…rowing, doubles and strict handstand push-ups or running, push-ups and dumbbell snatch.

Tuesday – All the cardio.  Let’s just leave it at that!

Wednesday – Back squat day!  After, 12 minutes of doubles, wallballs and t2b!

Thursday – Some accessory work up first of weighted chin-ups, suitcase & waiter’s walks, ring rows, and dumbbell shoulder press.  Then, 3 sets of a little running and burpee box jump overs.

Friday – Deadlift day!  And afterwards, a little chipper of rowing, cleans, and c2b (rx+ bar muscle ups)!

Saturday – Grab a partner, a barbell, and a wreck bag for this fun Saturday partner WOD!  Should be a good challenge!

Sunday Oly with Becca is where it’s at!  Come lift with us!

RISE Look Ahead

Monday – Strength day!!  Working that Core & Shoulders!  Plus, benchmark WOD DB Kalsu!

Tuesday – Shoulders & Cardio!  30 sec on/20 sec off

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

Thursday – Legs & Cardio!  40 sec on/20 sec off

Friday – Cardi-Oh look, weights!  1:05 on/25 sec off

Saturday – Strength day!!  Legs & Back baby!

The ground hog said spring is on the way & after weather like this weekend, we’re ready for it!  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!

A Look Ahead : Programming Week of 01/14

Congrats to all our girls who competed at The Granite Games Throwdown yesterday!!  You left it all on the floor and represented CFP well!  That’s all we ever ask 🙂

Mark your calendar for an evening of Yoga + Brews with Middle James Brewing on Friday, Feb. 8th!  Resident yogi Sarah Carley will lead us through some yoga that night starting at 6pm, followed by brews from new neighbors Middle James Brewing.  They’re getting closer to an open date and we can’t wait!!  Be sure to RSVP in our FB event page!

Don’t forget to sign up for Dr. Amy’s “Boulder Shoulders Seminar” on Saturday, January 26, 2019 at 11am!  This seminar is for the athlete who may be experiencing nagging shoulder pain/aches or difficulty with overhead activity within their workouts. This is for in-house athletes only.  Spots are filling up and will be capped at 15. $30 – If interested, contact Dr. Amy ASAP to get signed up via text (304-374-7228) or email (Amy@fortressphysicaltherapy.com)!

Follow along with Coach Brandon, Ann Marie, and Coach Sarah (team) as they all compete in WODapalooza this weekend!!  Be sure to wish them luck, and if we know of any way to stream their workouts, we will be sure to share and keep you updated as best we can!

Here’s your look ahead…

Monday – Back squat day!  Bring your belt, it’s going to get heavy 😉  Then, a little date with a WOD like Mary (strict hspu, pistols, and pull-ups if you haven’t met her yet!)!

Tuesday – Working some push jerk today, working up to a heavy single!  Afterwards, 12 minutes of doubles, push press, and burpees, oh my!

Wednesday – Working against an 8 minute clock, you have a few sets of bike or row (your choice!), db squats, db lunges, and running!  Go fast and enjoy the rest!

Thursday – Deadlift day!  Then, it’s time to introduce you to devil’s press paired with some box jumps and t2b!

Friday – A little bench press session to start your weekend!  Then 3 sets of rowing, renegade rows, and pistols.

Saturday – Never have there been a more CrossFit-y Partner WOD Saturday.  Come on out and get your sweat on with some classic CrossFit movements!

Sunday Oly with Becca is the place to be each Sunday!!

RISE Look Ahead

Monday – Strength Day!!  And benchmark retest time….7 mins of heaven burpees 🙂

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

Wednesday – Core focus – Tabata!  20 sec on/10 sec off

Thursday – Functional Fitness – 3 mins on/1 min off

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

Saturday – Boulder Shoulders and Dat Booty – Strength Day!!

We’re pumped for the week ahead!  As always, we’ll see you at the box!