CrossFit Pineville – CrossFit

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15 mins

(No Measure)

Dynamic Warm-up


20 mins

3-3-3 Press Complex (4 sets)

3 Shoulder Press

3 Push Press

3 Push Jerk


Metcon (Time)

DU 50-40-30-20-10

Front Squat 25-20-15-10-5 (Rx+ 135/85)(115/65)

*Performance from the ground

*2:1 SU/DU or 1:1 Highbound SU

15 minute cap


A Look Ahead : Programming Week of June 1


Well pat yourselves on the back…you made it through the last mesocycle! We saw lots of gold stars last week, proving you guys have been coming in and getting it done. As we prepare to begin our next cycle, we will take a week and just focus on our general fitness. This means you will be seeing a little bit of everything and it is bound to be a fun week!

Monday – Our strength component today is a fun pressing complex. You will get a little strict press, a little push press and some push jerk. We will finish up with a descending ladder of double unders and front squats. Pay attention to the black board this week, as you will see performance vs. fitness standards coming back.

Tuesday – Turn your engine on and get ready for some metcon fun!  We will have two 15 min AMRAPS separated by a five min rest. Your first metcon starts with an 800 meter run and then finishes with an AMRAP of burpee box overs, a waiter’s walk and hollow rocks. You’ll get to catch your breathe for five minutes before the next 15 min of fun begins. The next metcon begins with a rowing buy-in and then an AMRAP of one-arm kbs, rkc planks holds and some supermans.  Holy core!

Wednesday – Hump day starts off with a 20 min alternating EMOM of strict pull-ups and hollow rocks. Now get ready for three fun couplets, each 3 Min AMRAPS…short and sweet.  The first pairs HR push-ups and air squats, the next is ab-mat situps and reverse lunges, and we finish with ring rows and 3-count mtn climbers.

Thursday – Weightlifting today is a clean complex…fitness will be working on power cleans and performance will be doing full cleans. Then a quick 5 min AMRAP of strict HSPU, power cleans and lateral bar hops.

Friday – Today our weightlifting portion is a push/pull superset of floor press and bent-over rows.  Then get ready for a 12 min alternating EMOM of rowing and shoulder to overhead at 60-70% of your push press.

Saturday – We wrap up our week of general fitness with a fun partner wod.  Medball Carries, deadlifts and bar over burpees…get ready for some fun!

We hope you enjoy this week!  Get ready as we head into our next 9 week mesocycle.  It is sure to be a blast!  Happy WODing this week and, as always, we look forward to seeing you at the box!!!

May Contest Winner!!

If you remember, we’ve been running a month long Facebook Check-In Contest!  Any athlete that “check’s in” & workouts at least 3 times/week has been entered into a weekly drawing for a FitAid & Bar – yum!  Then, all of those athlete’s have been entered (up to 4 times since there’s 4 weeks in May) into a drawing for a FREE CFP tank!

How awesome are our new tanks!?



You guys were slow rolling to start off the check-ins this month, so no one won a FitAid or bar the first week….womp womp.  But week 2 you picked up & Wendy won; Week 3, Gina won; and our Week 4 winner was Rek!  Thanks to all who participated & “Checked In” as you worked out!!

Our tank top winner is…..

GINA!!!  This must be your lucky month Gina! 😉  She did have 3 entries, so that must have helped!  Way to go, girl!

We’ll be making our tank reorder soon since we’re down to the last few.  Get your size & color option in ASAP.

We’re planning to take the month of June off from running a contest & we’ll be back with a new contest in July. As always, continue to check-in as much as you please 🙂  The blog will still be full of lots of wonderful content, so remember to check back daily!

Thanks guys!


CrossFit Pineville – CrossFit

View Public Whiteboard


20 Mins

(No Measure)

Dynamic Warm-up


Metcon (AMRAP – Reps)

Teams of 3

25 Min AMRAP

800 M Run Together

100 KB Snatches (1.5/1)

30 Thrusters (75/55)

30 Thrusters (95/65)

30 Thrusters (105/70)

30 Thrusters (115/75)

30 Thrusters (125/80)

Remaining time do as many thrusters as

possible (135/85)

*your score is your total number of thrusters at 135/85

Stop Overtraining

Stop Overtraining

In my opinion the “functional fitness craze” has done more for exercise and physical activity than anything in my lifetime. This has resulted in droves of individuals whom were not very fit or healthy becoming much more active. A byproduct of this craze has arisen an epidemic of Overtraining. The drivers behind overtraining are two-fold in my opinion:

  1. The very natural thought that if a little bit is good then more must certainly be better.
  2. The extreme lack of coaches with any concept of periodization

You may ask yourself what is Periodization? The rest of this article is an attempt to give a very simple explanation of periodization and why you should be doing it and why your trainer/coach should know what it is. In full disclosure I could not even begin to scratch the surface of all different periodization schemes.

Periodization is the systemic planning of training. This could be training for a football or basketball game, running a 5K, CrossFit, general exercise, powerlifting, Olympic lifting, gymnastics, and much more. Periodization has been around for many decades and many very smart people have developed different periodization schemes for different sport/activities.

There are 3 Stages in Periodization

  1. Alarm Stage-                      Initial shock to your system
  2. Resistance Stage-             Adaptation and Progress
  3. Exhaustion Stage-             Failure/Regression

The goal of any good program should be to increase the amount of time in the resistance stage and minimize the time in the exhaustion stage.

How many of you have made so much progress and continues to put in tons of work only to then hit a wall and not been able to improve your:

Squat? Deadlift? Snatch? Pull Ups? 5K Time?

If this sounds familiar to you then you are most likely OVERTRAINING and in the exhaustion stage of periodization. It is not abnormal to see some folks hang out in this exhaustion stage for 3, 6 ,12 months. They often think that the answer is to push harder and train more. The unfortunate reality is that the increased effort and training almost always leads into decreased recovery/performance and increased injury rate. The irony is that often these folks are forced to take time off due to injury and when they return they actually make much more progress because their bodies are able to have a “reset” period.

In the world of group fitness/functional fitness, it is very hard to keep all of our members in the alarm and or resistance stage even with well thought out programming. I encourage every individual to talk to your coaches to learn more about periodization and how to maximize your overall fitness/performance while decreasing your chances of entering the exhaustion stage and becoming stagnant.

Dr. Warren