Announcements – Coming Soon at CFP!!!

3 fun announcements for you today!!  Get your order in, mark your calendars, and get signed up ASAP!!

First up… New t-shirts and tanks coming atcha!!

We’re pumped for a little tye-dye action this summer.  We have men’s tanks and tees as well as women’s cropped tanks, tanks and flowy cropped tees.  Hopefully, something for everybody 😉  Be sure to sign up for your preferred style and size on the box by the Wodify kiosk or send us a message with your order!

Second… Mark your calendars for Saturday, July 25th.  Body Fat Test of NC will (finally, thanks Covid) be back at CFP & RISE!  Their hydro-static dunk tank is THE gold standard for measuring body composition!  In a short 15 minutes, you’ll receive so much valuable information that can help take your training and nutrition to the next level…

  • Resting Metabolic Rate
  • Basal Metabolic Rate
  • Lean Mass vs Body Fat
  • Body Fat Percentage
  • And more!

Secure your spot today!  Get signed up here!

Lastly… AMRAP 4 Autism is Saturday, August 1st!!  We are excited to be a satellite host for their fundraising workout at our gym with heat times at 8am, 9am, and 10am.  Pick your preferred heat time and get signed up here!  Registration is just $32 and all proceeds go to the Autism Strong Foundation, supporting local families impacted by Autism.

Share some donuts and mimosas with us (socially distanced and outside) post WOD, all for a good cause!  You’ll be making an impact, sharing in an awesome workout, and receive a t-shirt for participating!

We will have indoor or outdoor workout space, plenty of social distance with 20 participants per heat, and scaling options as well.  We’re looking forward to a great day and being able to give back!


CrossFit Pineville and RISE Charlotte are proud to partner with AMRAP 4 Autism!!  We are excited to be a satellite host for their fundraising workout at our gym on Saturday August 1st, 2020 at 8am, 9am, and 10am.  Pick your preferred heat time and get signed up here!

Like most things this year, the coronavirus has sadly altered the plans for AMRAP 4 Autism’s flagship event.  It was originally to be held May 2nd at a big Sportsplex with fun for the whole family.  But, the team has altered course and found a way to continue their efforts to raise money for the Autism Strong Foundation supporting our local community affected by autism.

Pandemics, quaratines, none of that changes the implications of autism on those with the disorder or their families…

1 in 54 children are diagnosed with Autism in the US. The average cost for a family with autism spectrum disorder is $60,000.  AMRAP 4 Autism is a community fitness charity event with a simple goal of awareness, support and most importantly love for those children impacted with Autism.  Founded in 2013 in Charlotte, NC and now growing to multiple states throughout the country, A4A is a excited to have you join us on this journey of helping those in need.

AMRAP 4 Autism builds acceptance and awareness in our community; provides opportunities for more services and connections for kids with autism; and provides hope.

Couldn’t we all use a little more of that these days…HOPE!?  Join us Saturday, August 1st as we raise money for the Autism Strong Foundations and participate in this year’s AMRAP 4 Autism WOD!!

Register for just $32 here.  You’ll be making an impact, sharing in an awesome workout, and receive a t-shirt for participating!  Don’t want to use a barbell?  No problem!  We’ll gladly sub in slamballs.  We will have indoor or outdoor workout space, plenty of social distance and 20 participants per heat.

We’re looking forward to being apart of this wonderful event and hope you are too!

“Although the world is full of suffering, it is full also of the overcoming of it.” -Helen Keller

A Look Ahead : Programming Week of 04/13

Boy, do we miss your smiling faces!! But seeing your selfies and you guys live and in color on our zoom calls is everything!

Hard to believe we’re almost a month into this madness and temporary pause on life. The slower pace is kind of nice, but we’re all itching to be back in community. Keep the faith, we are all in this together!

Who needs some added accountability this week? I know I do! Coach Alex of The Fuel Method has just the thing…a FREE 5 day challenge (with prizes, no less!)! We’ll be focusing on 5 small (but mighty) that fit into your day without disruption and adding more stress!

The 5 focus areas…NUTRITION, HYDRATION, MOVEMENT, MINDSET, and CONNECTION! It’s not to late to join us, everything kicks off tomorrow! Just follow this link here.

It’s not too late to grab a week of personal programming either!  Remember, we’ve got 4 options (booty + core, gymnastic, OLY, and body building).  Just reach out to Coach Cory or Isaiah and they will hook you up with 2 additional days of specific goal work.

Another week of groundhog’s day, here we go 😉 Here’s your look ahead…

Monday – Front squat day! Then, a little couplet of wallballs and t2b!

At Home WOD – Paused Bulgarian split squats! Then, a couplet of either wallballs or goblet squats and v-ups!

Tuesday – Bench press up first today! Working up pretty heavy! Afterwards, 20 minutes of air squats, sit-ups, and strict handstand push-ups.

At Home WOD – Tempo dumbbell floor press up first today! Superset with some side plank work. Afterwards, 20 minutes of some running, squats, sit-ups, and push-ups (rx+ strict hspu).

Wednesday – Heavy barbell bridges and banded face pulls! Then, a simple couplet of doubles and medball cleans!

At Home WOD – Starting off with a leg complex of db/kb front squats, lunges, and front pumps. Then, Support Your Box Affiliate Challenge #2 – doubles and burpees!

Thursday – All the metconning today…30 mins of biking, hang squat cleans and bar facing burpees! Yikes!

At Home WOD – 3 AMRAPS of rowing or running + db clean and jerks + burpees over the db! Yikes again!

Friday – Snatch day Friday! After, 14 mins of pistols, hang db snatches, and strict hspu!

At Home WOD – Every 2 minutes…single arm devil’s presses + strict hspu, burpee box jump overs + kbs, db snatches + overhead lunges each side! It’s a grind!

Saturday – Tabata Saturday!!

A Look Ahead : Programming Week of 04/06

It’s Sunday, in case any of you were wondering! 😉 Are you struggling in the motivation department?  Need a little something to keep you going?  We feel you!  Thankfully, CrossFit Games has a little something extra, as do we!

The CrossFit Games Affiliate Fundraiser, Support Your Local Box, kicks off this week!  Sign up at (it’s FREE!), select CFP when you’re signing up, make a donation if you’re able, and complete 1 workout a week for the next 3 weeks!  Workout 1 is programmed for tomorrow, but it can be completed anytime this week.  Once you complete the WOD, post a selfie in a CFP or RISE shirt for this week’s challenge and be entered to win an Up Fresh Kitchen gift card!!

We’re also releasing our goal specific extra training programs!  All members will now have access to to receive 2 extra days of goal specific programming, geared either towards bodybuilding, abs and booty, gymnastics accessory or olympic lifting.  Choose based on your goals (and what equipment you have access to).  Email Coach Isaiah or Cory to receive your programming.
HAPPY TRAINING!!!  ***Don’t forget our weekly Zoom schedule – Mondays – wake up with Cory at 7am.  Tuesdays – Happy Hour with Isaiah at noon.  Wednesdays – Fabtastic with Alex at 5:30pm.  Fridays – 10 with Jen at 10am.  Saturdays – with the Shucks at 9am***  Here’s your look ahead…

Monday – Split jerks up first this week!  Followed by 3 rounds working against a 6 minutes clock of rowing, strict hspu, t2b, and push-ups.

At home WOD – Affiliate Challenge 1 – 10 minute AMRAP of air squats, single arm db snatch, push-ups, single arm db snatch.  Followed by some accessories of handstand push-ups, v-up complex, and good mornings.

Tuesday – 4 rounds against an 8 minute clock.  Running, pull-ups and power cleans!

At home WOD – Jackie remix on repeat!  4 rounds against a 7 minute clock.  Running, thrusters, and burpees!

Wednesday – Front squat day!  Building to a heavy double.  Then, a quick chipper of rowing and weighted box step-ups.

At home WOD – Tempo Bulgarian split squats!  Then, a triplet chipper of dumbbell step-ups, dumbbell snatches, and abmat sit-ups.

Thursday – Some gymnastic practice is up first.  After, an alternating EMOM of rowing for calories, strict ring dips, bar muscles ups, and rest 🙂

At home WOD – A 20 minute alternating EMOM, just need your body and a jump rope.  After, tabata abs!

Friday – Deadlift day!  Then, 10 rounds of single arm deadlifts, single arm cleans and shoulder to overhead.

At home WOD – 10 rounds of single arm deadlifts, single arm cleans and shoulder to overhead.  Then, some accessories of dips and curls.

Saturday – A few AMRAPS….grab a box and a dumbbell or kettlebell and you’ll be good to go!

Sunday Endurance – lace up those running shoes (again)!

Keep up the great work you guys!!  Soon, this will all be just a memory, we can’t wait to see you at the box!

AMRAP 4 Autism : Sat May 2nd

We’ve saved the date, and we certainly hope you will as well!! CrossFit Pineville & RISE Charlotte are excited and honored to participate once again in the 6th Annual AMRAP 4 AUTISM (A4A) benefitting the Autism Strong Foundation on May 2nd!!
We are committed to join the cause and help raise autism awareness by having teams (2ppl = 1 team) register to participate in this charity event.

Read More “of AMRAP 4 Autism : Sat May 2nd”

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!