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!

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!

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!

A Look Ahead : Programming Week of 12/31

That time is almost over, athletes!  Hahaha, 2019 is knocking on the door and we are ready!!  Are you ready?  Take some time this week to set some intentions for the new year.  Not resolutions necessarily, but time to refocus, write out some goals, and then plan out your ACTION steps to get you there.  You’ll never get pull-ups if you’re not practicing them.  You’ll never hit a 1.5x bodyweight clean if you’re not doing pulls.  You won’t talk positively to yourself if you keep allowing the negative self talk.  You won’t drink more water if you don’t make it into a habit.  You won’t eat better if you don’t meal plan.  See where I’m going… 😉

If you have goals inside or outside the gym, let us know!!  We want to help you get there!  Any of our coaches would be so happy to help you set out some ACTION steps!  We can help you add some individual programming, talk nutrition, etc.  We’re here for you!  Let’s make 2019 the year of RESULTS!

Have any friends, co workers, neighbors that are interested in CrossFit?  If they sign up for 6 months, we’ll waive our $100 Foundations fee!  Tell them to act fast, this deal is only available through Tuesday, Jan 15th!  And remember, if you see new faces in the coming weeks, give them some encouragement!  Everyone starts somewhere and a lot of time, half the battle is showing up!!

Here’s your look ahead…

Monday – The gym is open til 1pm!  Happy NYE!!!  Plenty of time to send 2018 out with a good sweat session.  You’ll need a rower or a bike for today’s metcon, and that’s about it.  After, a little accessory core and shoulder work.  Have fun ringing in the new year & PLEASE don’t drink & drive!!

Tuesday – Happy New Year!!!  Open gym from 10am-12pm today.

Wednesday – A few rounds of biking, wallballs, and chest to bar pull-ups against a running clock!  Get ready to work!

Thursday – A little front rack sotts press to warm up, then working up to a heavy power clean and jerk! Keep your barbell, you’ll need it for Grace!

Friday – Back squat day!  Then, a 12 min AMRAP of thrusters, t2b, and box jumps, oh my!

Saturday – A fun partner WOD awaits…a little jump rope, some kbswings, a little wreck bag and burpee fun, and some pull-ups!

Sunday Oly with Becca is always a good time!  If you’ve never been to Oly, add this to your list of intentions for sure!!

RISE Look Ahead

Monday – Sending 2018 out with a STRENGTH DAY!!  We’re open all morning until 1pm!  Happy NYE!!  Please be safe tonight!!

Tuesday – Open Gym from 10am-12pm!  Come sweat out the booze 😉

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

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

Friday – Cardio day!  1:05 on/25 sec off

Saturday – Strength Day!

I love a fresh start!  Here’s to 2019!!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 12/17

Have you been a good CrossFitter this year!?  Maybe Santa will bring you all sorts of PR’s, that’s what I’m asking for!  Or at least maybe some new Nanos or Metcons 😉  Above is our Holiday Schedule for Christmas and New Years.  There will be no Oly this Sunday, the 23rd.  We will have open gym from 11am-1pm, so come get a good WOD in as we will be CLOSED Christmas Eve and Christmas Day!  We will resume a normal schedule as of Wednesday the 26th starting at 9am.

We will have all morning classes New Years Eve and close at 1pm after the 12:15pm RISE class.  New Year’s Day we will have Open Gym from 10am-12pm, so be sure to get your new year off on the best track and come in for a workout!!  A normal schedule resumes Wednesday 1/2!

Be sure to schedule in those WODs this week between those last minute Christmas parties!!  Here’s your look ahead…

Monday – Lots of AMRAPs!  3 in fact.  A little barbell, burpees, bar work, box jumps and more…a little bit of everything on a Monday!

Tuesday – First up a metcon, 3 rounds of deadlifts and t2b.  Should be a quick, grippy burner!  Then, some accessory work, kettlebell RDLs, glute bridges, and side planks.

Wednesday – Push/pull today, floor presses and strict pull-ups.  Afterwards, 3 sets against a 6 minute clock of wreck bag snatches, DU, and push presses….oh my.

Thursday – Hang cleans and clean work to start out!  Then, every 90 seconds you’ll alternate between hang squat cleans and biking.

Friday – Hope your legs aren’t dead from Thursday…it’s back squat day!  Finishing off with a set of 8!  Your metcon is a chipper of running, dumbbell snatches, dumbbell suitcase carry lunges, and a final run.

Saturday – 12 Days of Christmas!!!  I hope you’re good at counting backwards!  Wear your favorite ugly sweater or your best Christmas socks if your heart desires!  Should be a fun day!

Sunday – No Oly!  Open gym only from 11am-1pm.

RISE Look Ahead

Monday – Boulder Shoulders!  1:30 on/20 sec off

Tuesday – Strength day!  Never skip leg day 😉

Wednesday – Core City!  Tabata fun – 20 sec on/10 sec off

Thursday – Aerobic Capacity – 3 mins on/1 min off

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

Saturday – Strength day!  Building those shoulders!

We’re ready to crush this last “normal” week before Holiday weeks take over!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 12/10

We may not have gotten all the snow, but the roads are predicted to be icey in the morning!  We will cancel all early AM classes tomorrow, Monday 12/10 and open our doors at 9AM.  As always, our top priority is the safety of all our coaches and athletes!  Stay tuned for details about Tuesday morning as well since a refreeze is a definite possibility.

If you a morning worker-outer & need a WOD to do at home, search travel WODs on the blog & you’ll have plenty to choose from!  Better yet, 100 burpees for time…3…2…1…GO!  😉

Body fat testing is this Saturday!!  Only a few time slots left, so get signed up here!  And don’t forget your check-ins this month to win a $100 giftcard to your favorite restaurant!  Here’s your look ahead…

Monday – Snatches from each position today, building in weight.  After, 2 rounds of rowing, kettlebell swings & strict hspu with a little rest built in!

Tuesday – Long metcon day!  Grab a rope for DU, strict pull-ups, dumbbell reverse lunges, and air squats.  Just keep moving!

Wednesday – Shouler press!  Then a little chipper of rowing, dumbbell push press, t2b, and burpees!

Thursday – First up, pause deadlifts mixed in with some L-sit work.  We’ll finish off with 3 rounds of doubles and power cleans!

Friday – Three 6 minute AMRAPS today with 4 minutes rest between.  Enjoy the rest and push it when it’s go time!

Saturday – A little partner chipper awaits of running, power snatches, overhead squats & bar facing burpees.  Grab a partner & get to the gym!

Sunday Oly with Becca!  Be there!

RISE Look Ahead

Monday – Boulder shoulders!  45 sec on/15 sec off

Tuesday – Strength day!!  More shoulders 😉

Wednesday – Legs & core!  1:30 on/30 sec off

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

Friday – Legs!  Strength day!!

Saturday – Aerobic Interval – 1:30 on/20 off

Just a couple weeks left in 2018!  Let’s make them the best they can be!  As always, we’ll see you at the box!

Nutrition Challenge Winners & December Check-In Contest!!

Huge congrats to our Nutrition Challenge Winners!!!  These 3 winners stayed committed the whole 8 weeks, checked in weekly with their coach, and made strides to shed fat, get stronger, and learn how to properly fuel their bodies!

1st Place – Todd McDaniel!  Todd, you’ve won a 1-on-1 gymnastics coaching session with Pamela Gagnon & a gift card to Whole Foods!  We’ll be in touch about getting you your prizes!

2nd Place – Jackie & Jason Cansler!  Congrats guys, your next date night is on us with a gift card to a Whole Foods Salude! Cooking Class!  Plus, you’ve each won a pair of Bear Komplex Grips!  We’ll be in touch about your prizes 🙂

Alright, with the hustle and bustle of the season, we want to keep you focused on your goals!  And that means keeping you in the gym!  We’re excited to announce our December Check-In Contest!!

The Deets:

  • The Check-In Contest begins today, December 4th and runs until Tuesday, January 1st.
  • Check in at CFP or RISE on FB and/or Instagram whenever you come to workout!
  • Post a picture or video pertaining to your workout, the gym, your workout buddy, etc.
  • Use the hashtag #cfpholidayhustle18 or #riseholidayhustle18 so we can search and tally your posts! (Instastories doesn’t count since we cannot see them beyond 24 hours.)
  • Then, in January we will compile the most check-ins and draw a winner!
  • The prize – a $100 Gift Card to your favorite restaurant!!!

Pretty simple, stay consistent in your workouts over the next month, check-in on social media whenever you’re at the box, win prizes!!  What’s not to love!?

Alright, check-ins officially count starting today, 3…2…1…GO!