Another amazing weekend at Team SuperFit Charlotte!! CrossFit Pineville represented well and 2 of our 4 teams took the 1st place podium!!! Congrats to our RX Men & Women!! So proud of our athletes and the way you represent CFP! It was the first competition for several of our competitors as well and they left it all on the floor!!
This week is, of course, shaping up to be a fun week of training. Burpee/Shark week is almost upon us, so stay tuned for more details to come later this week! I mean, a contest involving burpees and a prize…what’s not to love?
Becca is out this weekend, so no Oly in her absence. Just open gym from noon to 1!
Here’s your look ahead…
Monday – Dumbbell DT should be fun! Followed by some sets of rowing and running. Good times!
Tuesday – Front Squat day, sets of 3, 3, 3+. Then, a couplet of abmats and KBS!
Wednesday – Strict HSPU and strict pull-up or bar MU work today; then deadlift triples; finally, 2 rounds of dumbbell squats & t2b.
Thursday – Thrusters, burpees and pull-ups for an EMOM as long as you can or a 10 min AMRAP! Then some dumbbell bench and bent over rows as accessory work.
Friday – 3 point snatches for out weightlifting. Then bringing back 16.3!
Saturday – Double partner metcons – first up bar over burpees + thrusters! After, T2B, push-ups, overhead lunges and DU! Yikes!
Sunday Open Gym from 12pm to 1pm! No Oly this week.
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RISE Look Ahead
Monday – Strength Day!!
Tuesday – Glycolytic Interval – 40 sec on/20 sec off – Core day!
Wednesday – Aerobic Interval – 1:20 on/30 sec off – Spartan-ish with a focus on leg 😉
Thursday – Anaerobic Interval – 30 sec on/20 sec off – Midline/Functional Training
Friday – Strength Day!!
Saturday – Glycolytic Interval – 45 sec on/15 sec off
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As always, we’ll see you at the box!!
