A Look Ahead : Programming Week of 10/07

It *finally* feels like fall outside and I’m just happy to not have to run in 90+ degree weather anymore for the rest of the year!!  It’s the little things, really 🙂  The 2020 Open begins this week!!  Craziness.  We’re trying to embrace the change (The Open…already?  And in the fall?  What!?) and we’re going to have some fun with it!  Grab a partner and get signed up for our 2020 Open Bingo Challenge!!!

The sign-up sheet is posted by Wodify.  Write down you and your partner’s name on the sign-up sheet.  We will bill you each $10 and give you your team Bingo Card starting this Thursday, Oct. 10th.  You will have all 5 weeks of the Open to cross off as many squares as possible!!  The most Bingos or the fullest boards will win BIG!!!  We’re talking new shoes, Fit Fresh Kitchen gift cards, and FitAid cards!  We can’t wait to see how everyone does!

Speaking of Fit Fresh Kitchen…have you ordered lately?  Their healthy meals save us weekly and keep us on track!!  You can order as little as one meal or 20+ meals and have them delivered right to the gym for easy pick up!  They are fresh, NEVER frozen, and have so many options!!  Get your order in for this week by Thursday at 1pm and pick up next Monday!

Here’s your look ahead…

Monday – Starting our week of with a longer metcon!  Against a 3 minute running clock, some, c2b pull-ups (rx+ ring mu), and power cleans.  Don’t worry, there’s a 2 minute rest between rounds built in!

Tuesday – Back squat day!  And we’re going heavy…for a possible new 1 rep or a heavy single for the day!  Afterwards, some classic CrossFit with 12 minutes of doubles, wallballs, and t2b.

Wednesday – Bench press today, sets of 3 based off last week’s new 1RM!  Then, a fun, mostly body weight, ladder of strict hspu, pistols, kbs & push-ups.

Thursday – Deadlift day!  Not too heavy and focusing on speed.  After, a longer metcon of dumbbell or kettlebell deadlifts, front rack lunges, overhead carries, and farmer’s carries.  Grippy much!?  Thanks goodness some rest is built in!

Friday – TBD once 20.1 is announced Thursday night!!

Saturday – Open WOD 20.1!!!

Sunday – Open gym at 11 and Oly with Becca at 12!  Come lift with us!

RISE Look Ahead

Monday – All about the EMOMs today!

Tuesday – Strength day!!  Legs, baby!

Wednesday – Glycolytic Interval – 45 sec on/15 sec off

Thursday – Strength day!!  Allll the things!

Friday – Burpee Friday!!!  Posterior Chain!

Saturday – Metcon Saturday!

202o Open here we go!!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/30

The Open is coming, The Open is coming!!  Yep…again!  We know, it’s weird, it feels too soon, we’re not ready.  #changeishard  But we’re going to embrace it and have some fun!  Grab a friend and grab a Bingo card!  It’s $10 per person to play ($20/Bingo card) and that buys you into our little 2020 Open Bingo Challenge!  (Bingo cards will be available for purchase by the end of the week!)  Any time you complete a task within a Bingo square, just have a coach sign off on that square.  The team(s) with the most Bingos (or a full board!) will win some fun prizes!!

Per usual, we will run the Open WODs on Saturdays starting Oct. 12th through Saturday, Nov. 2nd.  The final week of the Open we will run workout 20.5 Friday Night Lights style on Friday, Nov. 8!  We’ll celebrate the end of the open, cheers to fitness and fun, and share some food 🙂  So get ready, because ready or not, The Open is coming!!!

Heres your look ahead…

Monday – Deadlift day! Working through some percentages up to about 80% of our 1RM. Grab a barbell, we’re starting our week with Hero WOD DT!

Tuesday – Finding a 1RM bench press today! Afterwards, 3 sets of rowing, strict hspu, t2b & push-ups!

Wednesday – Allll the running, pull-ups & box jumpovers!

Thursday – KB Bulgarian split squats up first! Then, 14 mins of doubles, push press and front squats, oh my!

Friday – Slow pull snatches, working those positions and technique! After, a fun couplet of bar facing burpees and power snatches!

Saturday – A fun partner WOD awaits! Alternating movements every minute with a little rest built in! Grab a friend and come get your weekend off to a great start!

Sunday – Open gym at 11 and Oly with Becca is back on at noon!

RISE Look Ahead

Monday – Strength Day!! Little bit of ‘er thing!

Tuesday – EMOM Tuesday! 5 rounds, 5 movements, 1 full minute of rest each round!

Wednesday – Allll the AMRAPs – 3 mins on/1 min off

Thursday – Boulder shoulders! 40 sec on/20 sec off

Friday – Legs and Core Strength Day!!

Saturday – Tabata! 20 sec on/10 sec off

We can’t wait to see you at the box!

A Look Ahead : Programming Week of 09/23

Yesterday was SO much fun!!  Huge thanks to all the CFP/RISE teams that showed up and out for Beers and Burpees!!!  We are missing quite a few in this picture, but we’re so proud of everyone’s performance and are thankful for your participation in this amazing event!  Now who’s in for Beers & Burpees 2020?!

Working on getting your first T2B?  Trying to string more T2B together?  We have a T2B clinic coming up Oct. 19th!  Look for details and the sign up in our private FB page!  And stay tuned for details about our upcoming BINGO Open Challenge!  (Because yes, the open is almost here…again!  Haha)

Here’s your look ahead….

Monday – Starting the week off with some push press!  Working up to a heavy single.  Time to PR?  Then, 3 rounds of running, chest to bar (rx+ bmu), and hanging knee raises (rx+ t2b)!

Tuesday – Power clean is the movement of the day!  Building over 10 sets first, then a couplet of power cleans and ring dips afterwards.

Wednesday – Back squat day!!  Or rather, heavy back squat day!  Looking to be consistent and hit some reps at those higher percentages.  After, 3 rounds of running, DB snatches and overhead walking lunges.  See ya legs!

Thursday – It’s an AMRAP kind of day.  3 AMRAP’s actually.  First, rowing & c2b, then, doubles and wallballs, and then, biking and burpees.  Thank goodness for a little rest between rounds!

Friday – Strict Diane!  Deadlifts and strict handstand push-ups.  Afterwards, some accessory work.

Saturday – Partner WOD in full force!  Grab a partner & let’s get sweaty!

Sunday – Open gym at 11 and Oly is back on this week at noon!

RISE Look Ahead

Monday – All the things to start your Monday off!  30 sec on/15 sec off

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

Wednesday – Strength day!!  And Annie!

Thursday – Cardio is hardio!  40 sec on/20 sec off

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

Saturday – Shoulders!  1:05 on/25 sec off

What are you doing this week to get your closer to your goals!?  Make it a great one!  We’ll see you at the box 🙂

A Look Ahead : Programming Week of 09/16

We want YOU!!  To sign up for Beers and Burpees!!!  It’s this weekend and we’re one of the top gyms so far with 18 teams signed up!  Let’s make it at least 20!  There’s still time to get signed up here.  Join us for this unbelievable event with the Charlotte Fitness Community as we come together to workout, drink beer and raise money for the Dream on 3 Charity organization!

Don’t forget to order your Fit Fresh Kitchen meals each Thursday by 1pm!  Orders are delivered the following Monday right to CFP!  Their prepared meals are a saving grace in the meal prep game!!  You can’t beat the convenience of lunch already prepared, take it with you to work and done.  Or an easy peasy week night meal when you get home late from kickball, didn’t have time to get by the store yet, or have lost your zest to meal prep 😉

Brandon and I had our workup with Dr. Connor and Dr. Dalynes at Outbound Chircopractic this past week!  It was so thorough, detailed, and they really took their time!  We’re excited for our adjustments this week and plan to have the kids adjusted too!  Set up your initial consultation today!

If you missed today’s Endurance class, don’t fret, you’ll get another chance to try it out next Sunday at 12.  Becca is out of town once again so more endurance fun is in store!

Here’s your look ahead…

Monday – Running, shoulder to overhead, t2b, and doubles against a running clock for a few sets tomorrow!

Tuesday – Back squat day!  A few sets of 5, 3, 1 as we work up in percentages.  Then, Charlie Horse – a new benchmark workout of biking, front squats, and burpee box jump overs!

Wednesday – Today we bench press!  Find a partner to share a bench with 🙂  Afterwards, 15 mins of wreck bag shoulder press, push-ups and chest to bar pull-ups.  Fun times!

Thursday – Deadlift day!  Then, 3 rounds of running, dumbbell waiter’s carry reverse lunges, and single arm devil’s presses.  Yikes!

Friday – Gymnastics day – some ring work, getting upside down, and core.  After, a gymnasty type of EMOM!

Saturday – Beers & Burpees day!!  We will still have CF & RISE classes as normal though, so have no fear if you’re not participating in B&B.

Sunday – Open gym at 11 and Endurance fun at 12pm!

RISE Look Ahead

Monday – All of the things, come ready to work!  40 sec on/20 sec off

Tuesday – Strength day!!  Shoulders & Core!

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

Thursday – Tabata baby!  20 sec on/10 sec off

Friday – Core/Cardio/Plyo – 1:05 on/25 sec off

Saturday – Strength day!  Legs, legs, legs!

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

A Look Ahead : Programming Week of 09/09

Meet Dr. Connor and Dr. Dalynes, the owners and doctors at Outbound Chiropractic!

If Dr. Connor looks familiar it’s because he’s a member of CFP!  We’re excited to announce CFP and RISE Charlotte’s partnership with Outbound Chiropractic!  We share a similar mission with Outbound Chiropractic and have the same mindset – we’re here to help you reach YOUR true potential so that you can live your life to the FULLEST!

Outbound Chiropractic is located just down highway 51 from the gym, which is super convenient.  Dr. Connor and Dr. Dalynes are ready to help you move better, fell better, and achieve your goals in and outside the gym!  With our partnership, all CFP and RISE members are eligible to receive a New Patient Consultation and Exam (Includes x-rays, postural screening, nervous system assessments, and muscle scans) for only $29 as well as a 25% Discount of all chiropractic care!

We’re excited to share more about Dr. Connor and Dr. Dalynes in the coming weeks so you can get to know them better.  You can book an appointment with them at www.outboundchiro.com.

Here’s your look ahead…

Monday – We’ll metcon first today!  3 rounds of running, strict pull-ups, and kettlebell swings.  After, barbell bulgarian split squats!

Tuesday – A mixture of rowing and biking with shoulder to overhead.  8 sets with some rest mixed in!

Wednesday – 3 rounds of t2b, bodyweight deadlifts and box jumps…for time!  Then some accessories and barbell bridges and plank work.  **Don’t forget, fABtastic core & booty class at 5:30pm!**

Thursday – Some gymnastic interval work first…static holds, getting upside down, etc.  Afterwards, alternating every 90 seconds, some rowing, burpee box jumps overs, pull-ups, doubles and lunges.  Yikes!

Friday – Paused front squats up first, followed by running, thrusters and running!

Saturday – Grab a wreck bag and a partner for this WOD!  And maybe wear long sleeves, wreck bags are known to leave some raspberries 😉

Sunday – Open Gym at 11 and Oly with Becca at 11!  You won’t see Becca again until the 29th, so come get your lift on!

RISE Look Ahead

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

Tuesday – Strength day!!  Leg burner!

Wednesday – Glycolytic Interval – 45 sec on/15 sec off

Thursday – Strength Day!!  All the things!

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

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

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/02

I mean, if you’re not having fun, are you even doing it right!?  Summer may be coming to a close, but plenty of fun is going on this fall!!  Just this month we have so much to look forward to…Yoga + Brews, Beers & Burpees, and some of our coaches are off to defend their title at Beer City Beat Down!  (I’m sensing a beer theme here…it’s all about balance, right!?)

We certainly hoped you had a great long weekend celebrating and didn’t labor too much!  We’re excited to host another Yoga + Brews this Friday!!  Our very own Sarah Carley will lead us in a 30-40 min yoga/stretch session starting at 6pm.  Then we’ll cheers to the weekend with some beer from neighbor, Middle James!  Bring friends!!  Non-members are only $5, the more the merrier!

Here’s your look ahead…

Tuesday – A mixture of rowing and biking with shoulder to overhead.  8 sets with some rest mixed in!

Wednesday – 3 rounds of t2b, bodyweight deadlifts and box jumps…for time!  Then some accessories and barbell bridges and plank work.  **Don’t forget, fABtastic core & booty class at 5:30pm!**

Thursday – Some gymnastic interval work first…static holds, getting upside down, etc.  Afterwards, alternating every 90 seconds, some rowing, burpee box jumps overs, pull-ups, doubles and lunges.  Yikes!

Friday – Paused front squats up first, followed by running, thrusters and running!  **Yoga + Brews begins at 6pm!  No 5:30pm RISE or 6pm CrossFit**

Saturday – Grab a wreck bag and a partner for this WOD!  And maybe wear long sleeves, wreck bags are known to leave some raspberries 😉

Sunday – Open Gym at 11 and Oly with Becca at 11!  You won’t see Becca again until the 29th, so come get your lift on!

RISE Look Ahead

Tuesday – 1:05 on/25 sec off – Shoulders baby!

Wednesday – AMRAPs galore!!  Rowing/running coupled with dumbbell favorites!

Thursday – 40 sec on/20 sec off – Don’t skip leg day!

Friday – Strength day!!  Legs & Core!

Saturday – Metcon Saturday…come get that cardio in!

Happy September!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 08/26

Perspective sure is everything.

Happy Sunday athletes…hope you all had a great weekend!!  The parking lot has definitely been FULL this week with the opening of Middle James!  We are taking note and hopeful that the weeknights will even out a bit here soon.  Thursday and Friday nights may tend to be a little busy, so we will definitely take note of our programming and running may be done earlier in the week or on Saturdays.

The parking lot directly behind us is empty as that motorsports business closed, so that’s always an option for parking!  Change is hard.  But also, let’s remember we’re able bodied (thank goodness), we can walk (and work on our NEAT – non exercise activity thermogenesis), and we like good food and beer and fun neighbors!

Speaking of Middle James, our second Yoga + Brews is Sept. 6th at 6pm!  The more the merrier, so join us for a little yoga and a post yoga brew!  And speaking of brews…it’s not too late to sign up for Beers & Burpees!!!  We’re helping raise money to grant wishes for some awesome local kiddos.  Read more here if you’d like, grab a partner & get signed up!

Here’s your look ahead…

Monday – Deadlift day!  Working through some percentages today.  Then, grab a dumbbell!  A chipper of doubles, single dumbbell deadlifts, dumbbell overhead lunges, and dumbbell stepovers awaits!

Tuesday – Going overhead with push press, push jerk and split jerks.  Afterwards, 3 sets of burpees and dumbbell hang cleans!

Wednesday – We metcon first today.  6 sets of running, strict pull-ups, toes to bar, and push-ups.  Once you’re finished and recovered, some accessory shoulder and core work.

Thursday – Squats, squats, squats, squats!  Back squats first!  Then, a triplet of wallballs, kettlebell swings and box jumps.

Friday – Push press up first.  After, some intervals of rowing, c2b, and strict hspu.

Saturday – A Saturday waterfall partner WOD!  Grab a friend and come workout!

Sunday – We will have open gym only from 11am-12pm due to the holiday weekend!

RISE Look Ahead

Monday – Anaerobic Interval – 30 sec on/15 sec off

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

Wednesday – Strength day!!  Shoulders & core!

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

Friday – Tabata day!  20 sec on/10 sec off

Saturday – Glycolytic Interval – 1:05 on/25 off

Ever wondered about the different intervals and what they mean?  Read up here!

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

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 08/12

This is how we all might be walking after Monday’s WOD!!  Yikes!  Leg day can getcha 😉  Be sure to mark your calendars for Saturday, Nov. 2nd – Body Fat Test of NC will be back at CFP and RISE for body composition testing!  Their premier mobile hydrostatic body fat testing unit is the most accurate and trusted method of body composition testing. It’s a great measure to have done a couple times a year to keep tabs on how your body is adapting to the workouts you do, your nutrition, etc.  You can read more on their website and you can get signed up for a time slot here!!

We’re also super pumped for Middle James Brewing’s Grand Opening next Friday, August 23rd!!  I’m sure you’ll be able to find many CFP members next door after a good Friday sweat session!  We definitely plan to be there!

Here’s your look ahead…

Monday – Weight wallsits, thrusters, and burpees against a running clock!  Oh my!

Tuesday – In case Monday wasn’t bad enough, today we back squat!!  Sets of 8 followed by 4 rounds of running and suitcase walking lunges.  See ya, legs!

Wednesday – Today we’ll give the legs a break and smoke our arms!  Push press up first, then a quick sprint (I use that term loosely, haha) of strict hspu, string ring dips, and push-ups!

Thursday – Finding a heavy single hang clean!  Then, a chipper of rowing, hang squat cleans, and pull-ups.

Friday – Deadlift day!  With some tall box jumps mixed in.  Our metcon is 10 mins of doubles, deadlifts, and bar over burpees.

Saturday – Partner WOD Saturday, of course!!  Grab a friend and let’s workout!

Sunday – Open Gym at 11 and Oly with Becca at noon!  Come get your lift on!

RISE Look Ahead

Monday – AMRAP day!  All the legs, baby!!

Tuesday – Strength day!!  Shoulder and core focus!

Wednesday – Glycolytic Interval – 45 sec on/15 sec off

Thursday – Strength day!!

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

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

Who’s ready to work this week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 08/05

Happy Sunday!  Who’s ready for a new week ahead!?  Monday’s aren’t scary…they’re simply an opportunity to start fresh, a clean slate, a new week, lots of promise, and a chance to work on those goals!  Whether you think you can or you think you can’t, it all starts between your ears.  So start speaking positivity over your week!!

Brandon and I are in the middle of moving and I need to share one thing that has saved our butts this past week (and will continue to do so this week as we finally move)…our Fit Fresh Kitchen meals!!!  Meal prep time is slim in between packing and it’s super hard to meal prep once you’ve packed away your kitchen!!  We roasted broccoli and fries on plain tin foil tonight because all the pans are packed away!  LOL…Brandon will pick up our meals from the gym Monday morning and that will probably be our lunch and dinner for the next days (again!) as we finally get moved!  So thank goodness for yummy meals that fit our macros, are delish, and EASY!

Order as little as one meal or 20+ meals each week by Thursday at 1pm and have them delivered straight to CFP the following Monday!  Sometimes, you just need to press the easy button and Fit Fresh Kitchen is worth it!

Here’s your look ahead…

Monday – Back squat day!!  Sets of 8 may set your legs on fire!  Then, a fun triplet of thrusters, burpees and chest to bar pull-ups.  Happy Monday!

Tuesday – All the push presses this Tuesday!  First up, building to a heavy 2 rep.  After, a little chipper of running, push presses and running.

Wednesday – Starting off with some accessory work…some single leg deadlifts, barbell glute bridges, and reverse snow angels.  Afterwards, 12 minutes of bar muscle ups, dumbbell hang clean and jerks, and goblet squats.

Thursday – Today we’ll metcon first…doubles, t2b, and kb swings!  We’ll finish off with some midline conditioning…ring rows, plank work, and hollow holds!

Friday – Long metcon Friday.  All the gymnastic work, scale as needed!

Saturday – Partner WOD Saturday!  Grab a friend and let’s get sweaty!

Sunday – Just a reminder, open gym is now from 11am – 12 pm and Oly starts at 12 noon!

RISE Look Ahead

Monday – Strength Day!!  Shoulder focus!

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

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

Thursday – AMRAP kind of day 😉

Friday – Strength day!  Legs & core, baby!

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

What goals are you working towards this week!?  We’ll see you at the box!