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!!

A Look Ahead : Programming Week of 08/12

This is how we all might be walking after Monday’s WOD!!  Yikes!  Leg day can getcha 😉  Be sure to mark your calendars for Saturday, Nov. 2nd – Body Fat Test of NC will be back at CFP and RISE for body composition testing!  Their premier mobile hydrostatic body fat testing unit is the most accurate and trusted method of body composition testing. It’s a great measure to have done a couple times a year to keep tabs on how your body is adapting to the workouts you do, your nutrition, etc.  You can read more on their website and you can get signed up for a time slot here!!

We’re also super pumped for Middle James Brewing’s Grand Opening next Friday, August 23rd!!  I’m sure you’ll be able to find many CFP members next door after a good Friday sweat session!  We definitely plan to be there!

Here’s your look ahead…

Monday – Weight wallsits, thrusters, and burpees against a running clock!  Oh my!

Tuesday – In case Monday wasn’t bad enough, today we back squat!!  Sets of 8 followed by 4 rounds of running and suitcase walking lunges.  See ya, legs!

Wednesday – Today we’ll give the legs a break and smoke our arms!  Push press up first, then a quick sprint (I use that term loosely, haha) of strict hspu, string ring dips, and push-ups!

Thursday – Finding a heavy single hang clean!  Then, a chipper of rowing, hang squat cleans, and pull-ups.

Friday – Deadlift day!  With some tall box jumps mixed in.  Our metcon is 10 mins of doubles, deadlifts, and bar over burpees.

Saturday – Partner WOD Saturday, of course!!  Grab a friend and let’s workout!

Sunday – Open Gym at 11 and Oly with Becca at noon!  Come get your lift on!

RISE Look Ahead

Monday – AMRAP day!  All the legs, baby!!

Tuesday – Strength day!!  Shoulder and core focus!

Wednesday – Glycolytic Interval – 45 sec on/15 sec off

Thursday – Strength day!!

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

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

Who’s ready to work this week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/29

Hard to believe we are wrapping up the month of July!  Next month will bring back football (ok, preseason, but still), end of summer trips, school for many, BEER next door (not sure when we can actually drink it, but they are brewing!!!), and still plenty of hot & sweaty WODs 😉

Sadly, August means we will also say See Ya Later (NOT goodbye) to two of our favorites!  Jose and Esther Aguayo are moving to Chapel Hill.  They started with us in the fall of 2013, just months after we opened, and have been with us since.  6 whole years!!  We celebrated their engagement, their marriage, and have shared lots of life with them!  This Saturday we are saying See Ya Later with an Aguayo Gymnardio Party!  Join us for a fun WOD that Jose and Esther are sure to love and then we’ll share some brunch and cheers to their next adventure.  Check our private page for more details!

We’re less than 2 months shy of the 9th Annual Beers & Burpees Charity Event!!  It’s such a fun day completing a partner WOD and drinking a few brews (if you so choose!), all while helping to grant wishes to local kiddos with chronic illnesses, developmental disabilities, or life-altering conditions.  They even have Brownies & Burpees for the kids!  It’s a fun day for the whole family!  Follow the link above and get signed up for one of the open heats remaining (9am, 1:40, 3 3:40, 4:20, 5, 5:40, 6:20, 7).

Lastly, we will be changing our Sunday Open Gym time indefinitely to 11am-12pm.  Oly will remain at 12pm each week.  Here’s your look ahead…

Monday – We begin our week going overhead with some push press.  Afterwards, a triplet of doubles, dumbbell snatches, and single arm overhead lunges for 12 minutes (oh my!).

Tuesday – Today we power clean!  Working up to a heavy 1 rep.  Then, some rowing intervals + more power cleans against a 4 minute clock.

Wednesday – Tempo front squats for our strength portion!  Get ready for sore legs, because after you have some 3 rounds of wallballs and chest to bar pull-ups.  Simple, not easy!

Thursday – It’s a cardio long EMOM kind of day!  Some pull-ups (strict + kipping), burpee dumbbell box step overs, and dubs + thrusters.  Thank goodness for a minute rest built in!!

Friday – A few heavy deadlifts in our metcon today.  Working up to that DL weight, then, a 24 minute AMRAP of DL, t2b, walking farmer’s lunges, and push-ups.

Saturday – Join us for our See Ya Later ‘Aguayo Gymnardio’ WOD as we send Jose and Esther off to Chapel Hill!

Sunday – Open Gym at it’s new time – 11am-12pm.  Then Oly with Becca at noon, per usual!

RISE Look Ahead

It’s Shark Week!!!!!  Aka Burpee Week!!!

Monday – Glycolytic Interval – 45 sec on/15 sec off

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

Wednesday – Strength Day!!!

Thursday – Anaerobic Interval – 35 sec on/25 sec off

Friday – Tabata day!  20 sec on/10 sec off

Saturday – Shoulder focus!  1:05 on/25 sec off

The CrossFit Games start this week!!!  Head to games.crossfit.com to check out how you can stream all the action live!  As always, we’ll see you at the box!

The Fuel Method Coaching Collective Winners!!!

We shared the exciting group results from our very first Small Group Nutrition Coaching Collective with The Fuel Method this past week – 9 athletes, 8 weeks, and a whopping 70 inches and 50.5 pounds lost!!!  Really incredible!  Mostly because each of these athletes was already a member of our gym and participating in workouts!  They weren’t new to exercise, to CrossFit or RISE, just learning how FUEL their bodies in order to achieve better performance, to find better balance, and to achieve their aesthetic goals!

Not everyone that works with Alex and The Fuel Method is looking to lose weight.  Sometimes its more about overall health, a healthy relationship with food, and sometimes the non-scale victories are an even bigger deal!!  So be sure to read up on our winners and all their successes!

Today, we highlight our top 3 winners!!!  Without further adieu…

In FIRST PLACE – CASSIE STECK

Weight: -5 lbs
Inches: -7.5 inches
Non-scale victories reported: improved sleep, increased energy levels, increased self-confidence, improved workouts and recovery, clothes fitting better, self-monitoring portion sizes / alcohol while on vacation, decreased cravings, paying closer attention to habits and triggers, paying attention to hunger/fullness cues, friends noticing, inspiring others too!
“I have tried fad diets and would lose some weight but it was never maintainable. I went into this challenge not expecting result right away but once I started working with Alex, it all became so easy! I feel satisfied throughout my day (and I can actually eat more than what I was having before!) and still eating all my normal foods with a few tweaks to make it healthier. I work nights and my energy level has been great, I’ve noticed a huge difference after my night shifts! My sleep has improved dramatically, I wake up feeling more rested. After 5 years of Crossfit, I feel stronger in my workouts and that I’m recovering better. This is definitely something I can see myself doing long-term!!!”

SECOND PLACE – ELIZABETH PATTERSON

Weight: -10 lbs
Inches: -12 inches
Non-scale victories reported: improved energy levels and strength in the gym, decreased cravings, self-control / self-monitoring, paying closer attention to triggers and healthy/unhealthy habits, paying closer attention to hunger/fullness cues

THIRD PLACE – KIM DEJESUS

Weight: -8.5 lbs
Inches: -7.5 inches

Congratulations to our top 3 winners and to all those that participated!!  We’re excited for you to achieve all your goals, in and outside the gym, and to support you on your journey to a better relationship with food!

Our next small group nutrition coaching collective will begin Monday, July 15th.  If you’re interested in participating, be sure to let us know!  More details to come on info sessions and how to get signed up!  Here’s to fueling our bodies and enjoying this thing called LIFE!

A Look Ahead : Programming Week of 06/10

SO many exciting announcements coming up!!!  Ok, actually, just 2 major announcements…but they’re both SUPER exciting!!  So check them out…

First up, our fABtastic – Core & Buns class begins this Wednesday at 5:30pm!!!  That’s right, we’re adding a fun 30 minute burn session to target those problem areas – those abs and that booty – to our roster!  Alex Bladek will be our fearless booty-ful leader and will help us chisel out some more defined abs, develop an overall stronger core, and a better butt!  This class is of course included in your membership and open to all CF and RISE members, so meet us on the turf.  Due to space, we are capping the class at 12 people.  So if you’re planning to come, sign in ASAP!  And if you love the class and there seems to be some demand, we will look into adding more class times 🙂

Second, you may be wondering what the new fridge is for over by the couches?!?  Well wonder no more, starting next Monday, June 17th, you can pick up your Fit Fresh Kitchen meals right at CFP!!!  We are so excited to be a pick up location for Fit Fresh Kitchen meal prep service!  Their food is so delicious, the best of all the meal prep services, in our opinion!  We hope that by being a pick up location we can help make life a little easier for YOU, our athletes!!  Fit Fresh Kitchen offers 25 meals with 70 customization options each week (all the macros listed out, can be low carb, gluten free, extra protein, etc) and always comes fresh, not frozen.  They can take away a little bit of the stress of meal planning, grocery shopping, prepping, etc. and keep you on track and eating healthy all week long!  We are now live on their website which means you can place an order for your meals each week (Monday – Thursday at 1pm), select CFP as your pick up location, and get your meals the following Monday!  Can’t wait to get our meals starting next week!

That’s it for all the exciting announcements, unless you forgot that CrossFit Kids starts back this week!!  Still enrolling (especially Big Kids!), so check out all the details here!  And did you hear about our 6 year anniversary pool party at the Blount’s!!  Mark your calendar for Saturday, June 29th and be sure to RSVP in our private FB page!  Ok, that’s really it for the announcements, I promise.

Here’s your look ahead…

Monday – Some barbell work to start the week out…barbell bridges and bent over row.  Then, a sprint chipper of deadlifts and running!

Tuesday – Today consists of a 30 minute alternating EMOM…biking, burpee box jump overs, chest to bar, front rack reverse lunges, and strict handstand pushups.  Sounds sweaty!

Wednesday – Bench press up first, working up throughs some percentages and finishing off with a burner set of 8.  Afterwards, 12 minutes of ring dips, push press, and burpees over the bar.  See ya triceps!

Thursday – A little hang clean + clean complex to start off, followed by 10 minutes of doubles, t2b, and power cleans.

Friday – Back squat day!  3 sets of 4 between 80 and 85%.  Then, 3 sets of biking, running and dumbbell overhead walking lunges every 8 minutes.

Saturday – Lots of burpees, rowing and ground to overhead, so grab a partner & come WOD with us!!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead 

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

Tuesday – Strength Day!!  All the shoulders!

Wednesday – It’s an EMOM kind of day…burpees kbs, hollow holds, biking, squats, and sprints!

Thursday – Spartanish Training – 40 sec on/20 sec off

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

Saturday – Strength Day!!

See you at the box!!

A Look Ahead : Programming Week of 06/03

Welcome to June athletes!!  Can you even believe we’re almost halfway through 2019!?  Crazy!  We have some exciting things coming up…

Our CrossFit Kids Summer Session starts back June 12th!!  Follow the link to get all the details & get your little ones Signed up ASAP!

We have our Handstand Push-up/Handstand Walk Clinic June 22nd!  Bad news, it’s sold out…but good news, we’ll have another one sometime soon, so stay tuned.

Lastly, our 6 Year Anniversary Party is Saturday, June 29th and this year, we’re celebrating by the pool!  Gary Blount and his wife are so graciously hosting us at their pool!  We’re working on all the details for a possible food truck and will have more details soon.  Look out for the event page in our private FB page this week and be sure to RSVP!

Here’s your look ahead…

Monday – Working up to a heavy front squat to start our week! Then, grab a wreck bag! 3 rounds of some running (no wreck bag!), wreck bag squat cleans & burpees over the bag!

Tuesday – Hang snatches are up first! Afterwards, 10 minutes of DU, deadlifts and pull-ups! Keep moving on this one!

Wednesday – Some bench press triples today! Then some interval work every 6 minutes of rowing, dumbbell snatch, and push-ups.

Thursday – A longer metcon awaits! Get ready for some running, wallballs, and dumbbell box step overs.

Friday – Some sumo deadlifts, weighted pull-ups, and ring support holds to start off. Then we finish with 3 rounds of burpees and 100 ft farmers walking lunges!

Saturday – It’s a gymnasty kind of partner WOD! Grab a friend and get to the box!

Sunday Oly with Becca! Time to get your lift on!

RISE Look Ahead 

Monday – Shoulder Burn! 45 sec on/15 sec off

Tuesday – All of the things…and legs…and maybe some death 😉 1:20 on/30 sec off

Wednesday – Strength Day!! Core and legs!

Thursday – Aerobic Interval – 35 sec on/25 sec off

Friday – Tabata Shoulders! 20 sec on/10 sec off

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

We can’t wait to see you at the box!

CrossFit Kids : Summer 2019

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Summer Session will begin Wednesday, June 12th!  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 Summer Session 2019

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, June 12th – Wed, Aug 14th
  • Wednesdays – Jr Kids 3:30 – 3:55pm, Big Kids – 4:00 – 4:45pm 
  • 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 – $75 for the full 10 week session!!  Jr Kids – $60 for the full 10 week session!!  This session, your price includes a CUSTOM CROSSFIT PINEVILLE KIDS T-SHIRT!!!  You will place your t-shirt order upon registration.

*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!!