A Look Ahead : Programming Week of 02/24

Under the lights, top of the podium!!!  That’s right, our CFP team Blood, Sweat & Beers brining home a 1st place finish in the RX division of WODapalooza!!!  Against 100 teams, they brought the heat, were relentless, took home two event wins and overall 1st place!  To say we are proud is an understatement!!  Congratulations Cory, Brandon, Sarah & Jen, you freaking crushed it!!!

Coach Amy did us proud as well taking home 7th in the scaled women’s division!!!  She was up against 30 women and battled it out through 6 workouts this weekend!  All weekend long back home in North and South Carolina, you better believe you could find CFP family and friends standing around yelling at their phones watching live streams…mid workout, at their desks, while driving (whoops), at lunch, etc.  We were cheering loud and proud back home and we are so incredibly proud of all 5 of you!  You inspire us and make us want to be better!  You all are coming home WINNERS!!!

Should we just shut the gym down next year and all go!?  Sounds good 😉  Here’s your look ahead…

Monday – You’re up against a 6 minute clock today…a little rowing, deadlifting and biking for 5 sets!

Tuesday – Working on those split jerks day, first some doubles, then heavy singles.  Afterwards, a quick 5 rounds of push press and chest to bar!

Wednesday – Starting off with some accessory work today…bent over rows and banded pull aparts.  Then, a 15 min AMRAP of dumbbell snatch, push-ups (rx+ strict hspu), and pistols!  **No fABtastic class today as Coach Alex is in Mexico for her wedding!!  She’ll be back next week!**

Thursday – Today we have 2 longer metcons.  First up, rowing, doubles, and wall walks (rx+ handstand walks).  Second, running, abmat sit-ups (rx+ t2b), and wallballs.  Just keep moving!

Friday – We start of with a hang clean + clean complex.  After, a fun chipper of rowing, pull-ups and hang squat cleans!

Saturday – As always, a fun partner WOD.  Three 6 minute AMRAPs, so keep that intensity up when it’s your turn to work!

Sunday – Open gym from 11-noon, Oly class with Coach Becca at 12!

RISE Look Ahead

Monday – Strength day!!  And a fun parter workout to follow!

Tuesday – Working that posterior chain today with a fun chipper x 3!

Wednesday – Spartanish Training – 1:30 on/30 sec off  **No fABtastic class today as Coach Alex is in Mexico for her wedding!!  She’ll be back next week!**

Thursday – Cardio & Core – 40 sec on/20 sec off

Friday – 2 minute intervals, 4 fun workouts!

Saturday – A fun partner workout!  Three 6 minute AMRAPs, so keep that intensity up when it’s your turn to work!

Who’s ready to close out February!?  Keep moving!  We’ll see you at the box!

A Look Ahead : Programming Week of 11/25 (Thanksgiving!)

Happy Week of Thanksgiving!!!  We will have abridged hours this week to celebrate turkey day with our family and loved ones!  The schedule is as follows:

  • Wednesday – 6:30m RISE cancelled, 7pm CrossFit cancelled.
  • Thursday – CLOSED!  Happy Thanksgiving!!
  • Friday – No early AM classes or evening classes!  We will have 9am CrossFit, 10am RISE, 11am CrossFit and 12:15pm RISE.
  • Saturday – Normal hours resume, 8:30 and 9:30am CrossFit and RISE classes!

If you need a workout before all the yummy food on Thursday, find yourself a turkey trot to join, or make your own, do 100 burpees for time, make up a body weight tabata workout, or search this blog for “travel WODs”!  Otherwise, we say, take a rest day and enjoy all the foods we don’t get to eat everyday!!  After all, it’s just one day and what we do for one day doesn’t make or break us 😉

On this week of thanksgiving, we are especially thankful for each of you!!  You guys make our gym what it is.  We provide the location and the workout, but y’all are putting in the work day in and day out and you guys motivate us coaches to keep going!  We hope each of you enjoy the day with those your love!

Don’t forget about our Naughty or Nice WOD/OCC gift box drive/Holiday brunch on Saturday, Dec. 7th!!  The workout has been released, so check it out here and decide if you’re going to be a little Naughty or Nice this year!  Get all the details about the day here and don’t forget to RSVP to our private event page so we can have enough food to go around!

Here’s your look ahead…

Monday – Hope you don’t need your legs the rest of the week!  Working up to a 1RM front squat for today!  Then, 3 rounds of back squats and box step ups, oh my!

Tuesday – A little gymnastic work to start things off!  Some ring work, getting upside down, and L-sits.  After, a fun chipper of rowing, t2b, strict hspu, db thrusters, and strict chest to bar pull-ups (or rx+ bmu).

Wednesday – A fun middle of the week partner WOD to earn that turkey 😉  a little rowing buy in, followed by 10 rounds of push-ups, burpee box jump overs, wallballs, and medball cleans. (No 7pm CrossFit!)

Thursday – CLOSED!  Happy Thanksgiving!

Friday – (9am & 11am classes only!) An alternating EMOM today of deadlifts, some weighted lunges, banded pull aparts, parallette shoot throughs, and ring support holds!

Saturday – A partner spin on DT with a little rowing built in!  Grab a partner & come on out!

Sunday – Open gym at 11am and Endurance class at 12 noon!

RISE Look Ahead

Monday – Strength day!!

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

Wednesday – Burpee Wednesday!!  30 sec on/15 sec off (No 6:30pm RISE!)

Thursday – CLOSED!  Happy Thanksgiving!!

Friday – (10am and 12:15pm classes only!) Feel the burn!  45 sec on/15 sec off

Saturday – All of the things E2MOM!

Let’s close out November with a bang!  We’ll see you at the box!

A Look Ahead : Programming Week of 11/18

Congrats to our Bingo Winners!!!  Maria and Jennifer filled their entire board and took home 1st place!  They will each receive a Reebok gift card!  Sarah & Dan took 2nd place & will receive a Fit Fresh Kitchen gift card!  And last, but not least, George & Elizabeth took 3rd!  They get to choose some sweet FitAid gear!  We will be in touch to award gifts!!  Thanks to all who participated, hope you all had as much fun as we did!

Don’t forget to bring your toiletries for Operation Christmas Child!  We’re 3 weeks away from our Naughty or Nice WOD/OCC gift box drive/Holiday brunch!  Get all the deets here and don’t forget to RSVP to our private event page so we can have enough food to go around!

Here’s your look ahead…

Monday – Some shoulder press and push press to start our week out!  Then, benchmark workout GI Gran – 21-15-9 of clean & jerk and burpee pull-ups!  Never miss a Monday!

Tuesday – Front squat day!  Working some heavy doubles!  After, some interval work of biking wallballs, rowing, and doubles.

Wednesday – Working against a running clock, a few sets of a little running, strict hspu, biking and pistols!

Thursday – Snatches today!  Working triples, not touch and go.  Then, 5 rounds of a 100m run, 10 chest to bar pull-ups, and 5 overhead squats!

Friday – Working some split jerks today, 70% and above.  Afterwards, 10 minutes of doubles, burpees and push presses!

Saturday – A little waterfall style partner WOD!  Grab a friend and let’s workout!

Sunday – Open gym at 11 and Oly at noon!

RISE Look Ahead

Monday – Strength day!! Shoulders and legs!

Tuesday – Cardio baby!  40 sec on/20 sec off

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

Thursday – Tabata!  20 sec on/10 sec off

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

Saturday – EMOM!  Biking, core, running, db strict press and overhead walking lunges!

Hard to believe Turkey day is next week!  Stay tuned for our Holiday hours…don’t worry, we’ll have plenty of chances for you to get your sweat on!  As always, we’ll see you at the box!

Naughty or Nice WOD + Operation Christmas Child

I think we can all agree that as members of CFP/RISE, living and working where we do, we’re all extremely fortunate, very blessed, and technically some of the richest in the world!  As we know, there are people all over the world that struggle far more than us, especially around the holidays.  This year, we are so excited to be teaming up with Faith RXD Queen City and Operation Christmas Child to help bring some joy to those less fortunate this holiday season.  For those of you who have never heard of it, Operation Christmas Child is a Christian organization that collects and distributes gift boxes to kids who have very few possessions in life, and possibly have never even had a toy of their own.  These boxes include toys, a Bible, toiletry items, school supplies, and possibly some small pieces of clothing/accessories. More information about their mission can be found here.

Every year, Faith RXD does a toy drive that includes a Naughty or Nice WOD, and gives back to an organization of choice based on the local chapter.  We are planning to have the Naughty (Rx) or Nice (Scaled) WOD on Dec 7th followed by a holiday brunch at CFP.  As a way to give back, we are asking that everyone bring a SMALL toy, pick your best option, get your sweat on, and then CFP will provide brunch!  Leading up to this event, we will have a box set up to collect toiletry items as well.  Lastly, we will be doing a Christmas hoodie/sweatshirt order with all proceeds going to this amazing cause!!  (Our generous screen printers have offered to print the shirts at cost for us!)  Money collected from hoodie sales will be spent on buying any extra supplies we can, as well as paying the $9/box shipping that is needed for the shoe boxes.

Things to DONATE:

  • SMALL toys: doll, stuffed animal, jump rope, things that light up (with extra batteries)
  • Toiletry items: non-liquid, such as bar soap, tooth brushes, wash clothes, combs
  • Accessories: socks, hats, sunglasses, hair clips
  • School Supplies (pens, pencils, notebooks, coloring books and crayons)

PLEASE DO NOT INCLUDE: candy, toothpaste, gum, food, liquids, seeds, lotions, medications, vitamins, breakable or glass items, aerosol cans, war-related items

We’ve created an event page in our private FB page, so please RSVP so we have enough food!  The more the merrier, feel free to bring friends, spouses, neighbors, kids – just encourage everyone who wants to workout to bring a small toy.  Reach out to Coach Sarah for gift box/Naughty or Nice questions or Michelle and Brandon for party questions.  We can’t wait to celebrate the season with our fit fam and give back a small portion!!

October Athlete of the Month – Sarah Brogden

Meet Sarah Brogden, our October 2019 Athlete of the Month!!

Sarah joined CrossFit Pineville just over a year ago!  Shortly after joining she found out she was pregnant and was sidelined from working out from her doctors.  In early September, when her sweet Sawyer was 8 weeks old, she decided our RISE Wellness Challenge was the perfect start back to working out after having to take about 9 months off.

Sarah has been doing an amazing job!!  Rarely is working out easy and convenient, especially with a newborn 😉 but Sarah has been putting forth the effort and it is paying off!  Sarah wheels Sawyer around from station to station during her workouts and coaches take turns giving snuggles when needed so mama can get some endorphins (they are SO real & beneficial!) and get back to feeling her best so she can be her best for Sawyer!

Sarah, you are such an inspiration!  Keep up the amazing work, the best is yet to come!!  Read more about Sarah below…

Sarah’s Athlete Profile

1. Tell us about yourself in a few sentences.

I am a stay at home wife and mom of a three month old. I love watching comedies, baking, spending time with my family, online shopping, wood working, and going to the beach!

2. What do you hope to achieve through RISE?

This last year of my life has been full of changes. We contracted the build of our first home and we had our first child! Needless to say my stress levels were high and I treated it with food! I am hoping that with the help of RISE I can get back into shape and love my body again! Seems to be working since I’m almost 6 weeks in and down almost 9 pounds!

3. What is your favorite RISE exercise?

It’s a close call between the battle ropes and sledgehammers! They both make me feel like a beast! Haha

4. What RISE exercise do you least like?

Burpees! Without a doubt I hate burpees!

5. What would you tell someone considering trying RISE?
Don’t be afraid to go for it! I was nervous to get back in the gym after not being able to workout through my entire pregnancy but the coaches and other members are so encouraging and help push me through every workout!

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 09/09

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 08/19

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!

CrossFit Kids : Fall 2019

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Fall Session will begin Wednesday, September 18th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Fall Session 2019

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Sept 18th – Wed, Nov 20th
  • Wednesdays – Jr Kids 4:30 – 4:55pm, Big Kids – 5:00 – 5:45pm 
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much: Big Kids – $65 for the full 10 week session!!  Jr Kids – $55 for the full 10 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 15% off 1st sibling, 20% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!