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Are you motivated!?  Sounds like a good fitness plan to me…I mean, there’s bacon!  In all seriousness, though, it’s the first full week of 2016.  Make it a great one by coming to workout at least 3-4 times this week.  Make that commitment to yourself & stick to it!  We have a great week of programming ahead!  Still working on our general physical preparedness, so it’s a good mix of everything 🙂

Monday – Starting the week of with some back squats, woohoo!  3×5, adding 5 lbs to what you did last week (if you completed all 3×5 at a weight).  Post squats, some pushups await, either weighted or hand-release – 3×10-20 reps.  Your metcon is 8 rounds of thrusters (only 5 at a time!) and evil wheels (like an ab roll out).  Should be fun!

Tuesday – Working on our gymnasty skills – either muscle ups or pull-ups depending on your skill level.  Combining strict & kipping every 75 secs for 8 sets.  A fun triplet will round out the class, 10 rounds of some KBS, DU & bear crawl should get that heart rate up!

Wednesday – Grab a barbell for some power cleans.  Working up to a heavy triple today in 5 working sets.  You’ll use 85% of today’s triple for an E2MOM.  6 sets of 4 power cleans & 30 sec max calories on the rower!  Get ready to push it!!

Thursday – Time to front squat!  3×5 again, add 5 lbs to what your last 3×5 was, same weight for all 3 sets.  Your metcon is full of push, squat & pull – 50 HR pushup buy in (ouch – keep those sets small!), then you have wallballs & pullups to finish out!

Friday – Today we snatch!  Well a snatch complex actually – E2MOM for 10 sets, a snatch pull + hang snatch.  Try to increase the weight each set!  Your metcon is 100 Russian KBS for time – with a twist!  After every 10 swings, you’re to perform 3 (or 5 – Rx+) strict pull-ups.  There’s a 15 minute cap so get to it!

Saturday – As always, a fun partner WOD will get your Saturday off to a great start!  14 sets of the bear complex is your buy in, then… double Jackie!!  🙂

Sunday Oly class – Cleans from every position + some 1.5 Front Squats.  Can’t wait!

Have any big goals for 2016?!  Hit a certain back squat, snatch xx amount of weight, get a muscle up, run a 5k?  Let your coaches know, we want to help you succeed!  We’ll see you at the box!

Michelle Shuck

Michelle Shuck

CFP Owner/Coach

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Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com