AMRAP 4 AUTISM 2020

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 06/15

Thanks to all who came out yesterday and shared in remembering the life of George Floyd!  We had over 50 come to participate in a memorial WOD dedicated to George Floyd who was murdered at the hand of four Minneapolis police officers on May 25, 2020.  We believe Black Lives Matter and we were honored to take time to participate in this workout, suffer in his memory and in the memory of others who were brutally taken too soon.  We will continue to speak his name and speak out for justice and human rights!

We’re so glad to be back at the gym, even if we’re outside!!  The good news is the weather is looking a little cooler earlier this week, so we’re excited for that.  And certainly we have to be getting closer to getting back inside.  You all are troopers and we’re so proud to have you still here, still working out and working on your health and wellness!

Here’s your look ahead…

Monday – Time for a retest of our gymnastic interval test!  6 sets of strict pull-ups, t2b, push-ups and wallballs!

At Home/Outside WOD – A fun AMRAP of increasing air squats, followed by doubles and a little running each round!  Finishing off with a little core work.

Tuesday – DB lunges…too soon?  Then, a chipper of rowing, box jumps, kbs, weighted box step overs, and more rowing.

At Home/Outside WOD – Some kettlebell work to start – Turkish get ups and snatch work.  Then, out metcon is kb snatches coupled with kb front squats, a little running, and kb s2oh coupled with burpees!  Oh my!  Finally, a little accessory work.

Wednesday – Barbell z-press and weighted strict pull-ups to start!  After, 10 minutes of doubles, s2oh, and chest to bar pull-ups!

At Home/Outside WOD – Some interval work, working against a 3 minute clock!  Running + burpee slamballs and running + abmat situps.  After, a little core work to close out.

Thursday – Deadlift day!  Plus tall box jumps.  Then, a run buy in and thrusters and rings dips!

At Home/Outside WOD – Station and interval work today – db thrusters, db power cleans, lateral hops over the db, db push press and burpees.  Then, some single leg strength work!

Friday – Hang clean & jerks up first!  Afterwards, 3 sets of 3 minutes of biking and burpees!

At Home/Outside WOD – 3 rounds of biking or running, wallballs, and single arm db manmakers!  Afterwards, handstand holds and hammer curls!

Saturday – 2 different AMRAPs today, come join us and get your Saturday started right!

Sunday Endurance – Head out for some running intervals or hit up the rower, bike, or jump rope!

We’ll see you at the box!

A Look Ahead : Programming Week of 06/07

We’re coming back, y’all!!  Back to the gym!!!  Well…outside the gym 😉  And we’re pumped to say the very least!  We’re hopeful that we will only be outside for a few weeks at most and will be back inside soon!

Be sure to reserve your spot in the class time of your choice in Wodify.  Reservations for classes open up 5 days in advance so you can plan your week out.  If you know you can no longer make it to a class time you reserved for, be sure to cancel as soon as possible to open up a spot to anyone on a waitlist.

Let’s do this!!  Here’s your look ahead…

Monday – Deadlift day!  Working on speed off the ground.  Then, 3 sets against a 7 min clock of biking and suitcase carry lunges.

At Home/Outside WOD – Some accessory/explosive work to start.  Then, 4 sets of a 3 minute AMRAP of wallballs, alternating DB/KB snatches, and overhead lunges.  Afterwards, a little midline work to finish off.

Tuesday – EMOM day!  An alternating EMOM of rowing, overhead squats, burpee box jump overs, and rest (thanks goodness!).

At Home/Outside WOD – Working against a 6 min clock for 4 sets, running, slamballs, russian twists, and burpees!  A little finisher to cash you out after!

Wednesday – Pause jerks to start off today!  Afterwards, a sprint chipper of running and dumbbell snatches!

At Home/Outside WOD – Suitcase deadlifts and carries + z-press.  Afterwards, a sprint chipper of running and dumbbell snatches!

Thursday – Back squat day!  Then, 12 minutes of strict hspu, strict pull-ups and pistols.

At Home/Outside WOD – 20 minutes of box jumps, dumbbell step-ups, single arm thrusters and abmat situps.  Oh my!

Friday – Metconning first today with 5 rounds of dumbbell split cleans and pull-ups.  Then some accessory core work.

At Home/Outside WOD – All the devil’s presses, doubles and burpees today!  Then some accessory work to finish off!

Saturday – Pump sesh!  Come join us!

Sunday Endurance – Grab your tennie bops for some running intervals!

Make it a great week you guys!  We can’t wait to see you at the box!!

A Look Ahead : Programming Week of 05/11

Happy Mother’s Day to all our CFP and RISE mama’s out there!!!  Y’all set quite the example for your families, showing them how to prioritize their health and wellness, being the super heroes you are, and doing it all with a smile!  We’re so proud of all of you and hope you were all celebrated and spoiled by your loved ones today!

We still don’t have any definite information on a reopen date…but we’re hopeful it’s within this month!!  Stay the course, we’re getting close to home WODs again as a team!!

Here’s your look ahead…

Monday – Front squat day!  Working up to a heavy rep for the day.  Then, 3 rounds of running + (you guessed it!) more front squats!

At Home WOD – It’s a RISE kind of Monday, working some intervals today!  4 rounds of 1:30 on/30 sec off for 4 stations!

Tuesday – Gymnastics focus today!  Ring progressions, handstand work, and L-sit progressions.  Afterwards, 3 rounds of rowing, chest to bar and strict hspu.

At Home WOD – Starting off with an EMOM today – core, shoulder to overhead, and glute bridges.  Afterwards, some Bulgarian split squat work!

Wednesday – Starting off with some floor press today!  After, an alternating EMOM of biking, t2b and ring dips!

At Home WOD – Starting off with tempo front squats today!  After, 4 rounds of db/kb snatches and thrusters, followed by just a little accessory work!

Thursday – Lots of accessory work to start things off!  Then, 4 rounds of running, deadlifts and t2b!

At Home WOD – All the burpees and doubles to start things off!  Then, some accessory work, focusing on quality!  Overhead walking lunges and broad jumps.

Friday – It’s a Fran cardio sandwich!!  1k row, Fran, 800m run!  Afterwards, a little accessory work to finish you off 😉

At Home WOD – Mini Murph!  800m run sandwiching 4 rounds of push-ups, sit-ups and squats!  Afterwards, some accessories of good mornings, pull apart, and pike push-ups.

Saturday – A few AMRAPs this Saturday…burpees, high knees, air squats, doubles and kbs!

Sunday Endurance – 30 minutes of some running intervals!  Have fun!

Home stretch here guys!!  We cannot WAIT to see you all at the box!!

April Virtual Athlete of the Month : Kevin Day

Meet Kevin!  Kevin is our April Virtual Athlete of the Month!!

We never really considered needing a virtual athlete of the month, but enter a worldwide pandemic, mandated to close our doors for a month plus and well, here we are!  So many of our awesome athletes and have taken this in stride.  Still putting in the work at home, cheering on your fellow athletes in our private group page, turning into zoom workouts and giving encouragement.  Kevin is definitely one of those athletes and he does it all with that big smile on his face!

Kevin!!  We miss seeing your smile in person, sharing a sweat sash with you and giving you fist bumps post WOD.  Hopefully soon!  For now, keep doing what you’re doing!  Your post WOD selfies (see above) bring a smile to our faces and we love your consistent participation!

Read a little more about Kevin in his own words..

  1. What Made you start CrossFit?  I started working out at a friend’s house a few years ago, simply because I got invited.  He sold the house last summer so we all joined a CrossFit box then, maybe July 2019.  I moved to CFP about October 2019 because it is much closer to my office and found a new home!  Just a middle aged man trying to stay in shape.  Mostly wanted to gain muscle and improve cardio.  The last 20 years were spent raising a family and building a business so not much time or thought spent on my personal health.  I guess I got to a spot where I wanted to change that.
  2. What is your Favorite/least favorite Movement?  Favorite – Deadlifts, Least Favorite – OH squat.  ROM really limits me on these.  Therefore I want to keep working on the OHS to improve!
  3. What keeps you motivated at home?  Don’t want to lose my gains.  Right before the shutdown, I felt like things were starting to click.  For example, I was doing strict pull-ups without cheating.  I don’t want to go backwards.  I am actually down over 10 pounds since the shutdown.
  4. What is your favorite binge watching show or movie you have watched during the quarantine?  Nothing, I am blessed to be in construction (essential) so work for me has not changed or slowed down at all.  In fact, we are very busy right now.
  5. What are you looking forward to most when this all ends?  Eating out with my wife, seeing my friends at CFP.

We’re so proud of all your hard work, Kevin and so happy to have you at CFP!  Keep up the great work and we will see you at the gym before we know it!

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 03/30

Alll our fraaands!!!  Boy, we miss you guys!!  Saturday with the Shucks was SO much fun!  We were so happy to see all your smiling faces and suffer through a workout “together” (as in, at the same time, but not actually together)!  It *almost* felt like going to the gym.  Almost.

Alas, the show goes on!  Onward to week 2 of at home workouts.  Again, we have a regular “class workout” posted each day in Wodify with the at home version posted as well.  Based on what equipment you have you can do either.  We are hoping to hold a few more zoom classes, still running our weekly challenges, as well as rolling out a few at home programming ad ons to keep you guys working toward your goals!

As always, stay tuned to our private FB page for info and always feel free to reach out with any questions.  We miss you guys!!  Stay healthy and well and we can’t wait to see you at the box!  Here’s your look ahead…

Monday – Strict Diane to kick the week off!  Then, some accessory work of barbell glute bridges and l-sits.

At home version – Odd Diane…no barbell, no problem, find an odd object to deadlifts and you’re good to go 😉 followed by invisible Fran!  Then a little at home accessory to finish you off!

Tuesday – Bench press day!  After, 14 minutes of doubles, single arms ohs, and strict chin-ups.

At home version – Floor press superset with bent over row.  After, Push-up Kalsu!

Wednesday – Cardio!  Rowing, running, and biking, oh my!

At home version – Running + air squats, good times!

Thursday – Back squat day!  Then, all the med ball cleans!

At home version – Alternating EMOM…just keep moving!

Friday – Snatch work!  Snatch lift off + low hang snatch.  Afterwards, 12 mins of power snatch, burpees and t2b.

At home version – Some pistol work to begin!  Afterwards, 12 mins of dumbbell snatch, burpees and v-ups.

Saturday – Running, squats, and devils presses!  9am, join the Shucks on zoom!!

Sunday Endurance – Just keep running, running, running!

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 03/02

Happy March, athletes! Hope you enjoyed your extra day this year! Did you get outside and use your fitness?  I think these boys definitely win for best “bonus day” activities 😉

We’re two weeks out from the 5th Annual Battle of the Ages at CFP!! The sold out event should be a super fun day, with over 200 competing athletes, hundreds of spectators, and some amazing vendors! And so many of those awesome vendors are some of our members…Fortress Physical Therapy, The Fuel Method, Arrow & Bow Wealth Advisors, Outbound a Chiropractic, to make a few!  Middle James will have a special competition day menu and we’re getting pumped for sure!

Definitely plan to join us Saturday, March 14th for BOA to spectate, cheer on our teams, or help us judge some workouts! And stay tuned for more info coming this week on one of our favorite events coming in May!

Here’s your look ahead…

Monday – Its time to clean! Working up to a 1RM for the day. Then, a fun benchmark workout…30 squat clean to overhead for time! Oh my!

Tuesday – Some deadlifts and push-up work up first. Afterwards, some 2-min intervals of box jumps and push press.

Wednesday – Bench press today! Then, 2 rounds of rowing, t2b, and dumbbell push press for time.

Thursday – First up, a killer couplet of thrusters and bar facing burpees! After, some accessory work of Bulgarian split squats & shrugs!

Friday – Up against a 10 minute clock for 3 sets, rowing, c2b pull-ups, doubles, pistols and some running!

Saturday – Grab your partner for biking, push-ups or ring dips & good ol’ burpees!

Sunday – Open gym from 11-12 and endurance class at noon!

RISE Look Ahead

Monday – Tabata, baby! Core & shoulders! 20 sec on/10 sec off

Tuesday – Shoulder focus aerobic interval – 1:20 on/30 sec off

Wednesday – Cardio leg day! 45 sec on/15 sec off

Thursday – Couplet Cardio! 1:30 on/30 sec off

Friday – Strength day!!

Saturday – Grab your partner for biking, push-ups or ring dips & good ol’ burpees!

Let’s make it a great one! We’ll see you at the box!

A Look Ahead : Programming Week of 02/17

It’s WZA week!!!  This week we’re sending down 5 of our coaches (along with a sweet cheering squad) to compete in WODapalooza in Miami!  Coaches Brandon, Cory, Jen & Sarah are RX Team Blood, Sweat & Beers and Coach Amy is competing in the scaled division.  You can follow along all weekend on the leaderboard and stay tuned to our Instagram account (@crossfitpineville & @riseclt) and stories for heat times, live videos of workouts, and awesome pictures!

Athletes Jake Jerles and Alyssa Carlson are getting in on the action, too!  On Thursday, Jake is competing in the WZA Weightlifting Faceoff and Alyssa is competing WZA Gauntlet!!  We’ll be sure to share videos of them as well!  Head over to the WODapalooza website for all the info and schedules released so far!

You better believe we’ll be cheering loud and proud from home base!  Good luck to all our athletes, we’re so proud of your dedication and discipline and we know you will shine bright in Miami this weekend!!!!  You’re already winners in our book!!

Just a heads up, no open gym this Saturday as Coach Becca is hosting a lifting clinic from 10:45-12:45.  Sunday is open gym only from 11am – 12pm.  Here’s your look ahead…

Monday – Hang snatch singles up first today!  Then, 3 rounds of snatches and t2b!  Go fast, there’s a 10 minute cap 😉

Tuesday – We start off with tempo front squats today!  Afterwards, Charlie Horse…a benchmark workout of biking, front squats and burpee box jump overs!  So long legs!

Wednesday – Long metcon Wednesday…it’s a thing!  5 rounds of running, wallballs, and db burpee box stepovers.

Thursday – Going overhead with split jerk doubles today.  Then, 3 3-min AMRAPS of biking, pull-ups (rx+ c2b) and push-ups (rx+ strict hspu).  Go fast, you have built in rest!

Friday – Deadlifts and DB bench press to start off.  After, simple, not easy!  3 2-minute AMRAPs of burpees and KBS.  How many rounds can you get?

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Sunday – Open gym only from 11-12!

RISE Look Ahead

Monday – Strength day!!

Tuesday – All the things!  Working against a 5 minute clock…the faster you go, the more rest you get!

Wednesday – Alt 30 min EMOM!  Skiing, wall walks, burpees, box jumps, ground to overhead & hollow holds.

Thursday – Cardio!  1:05 on/25 sec off

Friday – Feel the burn!  45 sec on/15 sec off

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Ready to crush this week ahead?  As always, we’ll see you at the box!