Shop Small Saturday 2018!

Happy Thanksgiving athletes!!  Have started your Holiday shopping this season?!  This Saturday is Shop Small Saturday and we would love for you to consider shopping small with CrossFit Pineville & RISE Charlotte this year!!

We are offering OVER a 15% off discount for a 1 year paid in full membership to CrossFit Pineville or RISE Charlotte for 2019!!!  Make your health a priority this next year & give this gift to yourself!  Or better yet, share this gift with friends and family, it’s good for any new members as well, and working out with friends is always more fun!

You have until December 15th to lock this deal in before it’s too late!!  For a RISE member this is a savings of $200, for the average CrossFit member, it’s a savings of $300, and a $500 savings for a couples membership!  You’re getting almost 2 full months FREE!!

**This offer is good for current or new members for unlimited memberships. The discount will be applied to our current rates. First 5 to pay receive the discounted rate.**

Cheers to your health & wellness in 2019!!!

A Look Ahead : Programming Week of 11/18

Another great day of fitnessing at SuperFit Games yesterday!!  We had a record 10 teams competing & we’re SO proud of all our athletes’ hard work!!!  And 3 teams took home a podium!  Congrats again to everyone, and thanks of course to our awesome cheering squad!  We quite possibly had the biggest crew there 🙂

Happy Thanksgiving!!!  Can you believe this week is Thanksgiving!?  Holy moly where did the year go?  We will have abridged hours & classes this week, so be sure to note our abbreviated schedule as follows:

Wednesday – No 6:30pm RISE, No 7pm CrossFit

Thursday – CLOSED!  Happy Thanksgiving!  If you really need a workout today, go run in a local turkey trot, do some burpees, or search Travel WODs on this very blog.  Or take a rest day, eat lots of delicious food, and get back to it tomorrow 😉

Friday – 9am & 11am CF, 10am & 1215pm RISE ONLY

Saturday & Sunday – normal schedule

We hope you have an amazing Turkey Day spent with family and friends and filled with yummy food!  Here’s your look ahead…

Monday – A little push/pull to start our week, strict press superset with strict pull-ups.  Then, a fun couplet of wallballs and push-ups (rx+ ring dips).

Tuesday – Working those pulls today!  Starting with 2 clean lift offs + a power clean complex.  Afterwards, 5 rounds of American KBS & burpee box jump overs.

Wednesday – Front Squat day!  Working up through some percentages and then a max effort drop set.  After, all the cardio before your turkey fest tomorrow 🙂

Thursday – Closed!  Happy Thanksgiving!

Friday – Today we burn off the turkey!  Pick your fav kettlebell for swing, lunges, and headcutters with a few burpees and pull-ups thrown in!

Saturday – Grab a partner for some Strict Cindy fun!

Sunday Oly with Becca is on!!  We’ll see ya there!

RISE Look Ahead

Monday – Yeah Burpees!!  I mean, how can you not want to come when that is the focus of the day!? 😉

Tuesday – Strength Day!  Time to build those boulder shoulders!

Wednesday – Tabata day!!

Thursday – Closed!  Happy Thanksgiving!

Friday – Leg day baby!

Saturday – Strength day!

Make it a great one, athletes!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/24

We’re missing a few from this picture, but we had an awesome turn out this Saturday at Beers & Burpees!!  We had 17 teams, helped the Dream on 3 Foundation raise over $140,000, and Coach Sarah & Chris even took 1st place in the competitive heat!  You guys do so much for our community and we’re grateful to get to do it along side you!!

It’s officially fall, and we’re into the last 100 days of 2018!!  Whoa!  Yep, this means the holidays are right around the corner and people start living that “December life” for a whole quarter of the year.  Don’t fall into that trap and start making “Oh well, it’s almost the holidays, I’ll eat/drink this…fill in the blank…” choices for 3 long months!

We encourage you to stay consistent in your gym routine!  Continue to make it in for a WOD 4-5x a week, make the best food choices you can, and you won’t need to “restart” anything in January!  You’ll just be checking off crushed goals and adding more to the list!

Here’s your look ahead…

Monday – Did someone say Jackie?  Oh, yes they did 🙂  Who will PR or try Jackie for the first time today?  Afterwards, a little accessory work of Bulgarian split squats & strict hspu.

Tuesday – Broing out with a little bench press up first, followed by 5 minutes of burpee box jump overs, then some accessory shoulder and core work.

Wednesday – Deadlift day!  After, a 12 min AMRAP of kbs, wallballs, & t2b!

Thursday – Break out your long socks or pants, we’re starting with some rope climbs, handstand holds, and L-sits today.  Your metcon is 3 intervals of rowing, strict hspu & strict pull-ups!

Friday – Tempo back squat is up first!  Second, get ready for a sore booty.  You have a couplet of running + farmer’s carry walking lunges.

Saturday – 2 15-min partner AMRAPs!  Bring a friend and come  get an awesome WOD in!

Sunday Oly with Becca is on as usual!  Come get strong 😉

RISE Look Ahead

Monday – Time for Boulder Shoulders!  Glycolytic Interval – 1:05 on/25 sec off

Tuesday – Strength Day!

Wednesday – All the core on Tabata day!  20 sec on/20 sec off

Thursday – Spartan-ish Training!  Glycolytic Interval – 40 sec on/20 sec off

Friday – Aerobic Interval – 3 minutes on/1 minute off

Saturday – Strength Day!

Are you ready to bring it?  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/17

Aloha from Hawaii!!  We hope you all are faring well and are surviving Florence on the East coast!  Island life is pretty great, once Olivia left us alone!  This, guys.  This is why we CrossFit!!!  To be able to vacation and be active and enjoy this one life we’re given!  To explore, use and move our bodies in new, fun ways!

Definitely add the Ultimate Hawaiian Trail Run to your calendar next year!!  It has been so, so fun!  Maybe a CFP/RISE trip needs to be an annual thing!?  We think so!

This we begins our 8 week Nutrition Challenge!!  We’re so excited for all those that have hopped on board and we can’t wait to see the progress you make over these next 8 weeks!  Plus, Beers & Burpees week is finally here!!!  Join us this Saturday for a fun partner workout at CrossFit Charlotte benefitting a great cause!  It’s not to late to get signed up, grab your partner & follow the link here!

Here’s your look ahead…

Monday – All the metconning to start your week!  5 sets of running, burpee box jump overs, DU, and single arm DB overhead lunges against a 6 min clock.

Tuesday – High hang, hang, and 3-point snatches to start.  Then a quick AMRAP of power snatch, overhead squats, and chest to bar pull-ups!

Wednesday – Lots of accessory work to begin…DB shouler press, supine ring rows, skull crushers, and strict t2b.  Afterwards, 4 rounds of DU, pushups and KBS!

Thursday – Front squat day!  Heavy doubles.  Then, grab your favorite wallball, it’s time for Karen 🙂

Friday – Some gymnastic work up first – ring progressions, handstand walks or wall walks & pistol practice!  To finish, an alternating EMOM of rowing, push-ups (rx+ strict hspu), box jump overs and active bar hangs.

Saturday – Another Saturday partner WOD!  This week consists of deadlifts + pull-ups & burpee box jump overs + push-ups!  After class, head on over to Beers & Burpees to participate and/or cheer on our athletes!

Sunday Oly is back this week!  We’ll see you ready to lift!

RISE Look Ahead

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

Tuesday – Strength Day!!

Wednesday – Anaerobic Interval – 20 sec on/20 sec off

Thursday – Aerobic Interval – 1:30 on/30 sec off

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

Saturday – Strength Day!!

A Look Ahead : Programming Week of 08/27

Fall down 7 times, stand up 8.

What a weekend!!  We were so honored to participate in AMRAP 4 Autism again this year and help them raise over $110,000 for the Autism Strong Foundation!  CrossFit Pineville/RISE was also awarded a Top Affiliate banner for being one of the top 5 boxes to bring the most teams!  And it’s that award means the most to us!

We can win mini events and put up big numbers, win competitive heats and titles, but we’re most proud of that Top Affiliate banner.  Because it’s you guys!  This community.  Y’ll keeps showing up and showing out.  Y’all give back, offer support, cheer each other on.  Y’all are really just the best and we are so thankful for this community <3

Lots of details about the upcoming nutrition challenge are live on the blog!!  Read up and plan to attend one of the info sessions on either Wed 9/5 at 7:30 or Sat 9/8 at 10:30.  And don’t forget to sign up for the Body Fat Testing this Saturday!!  Such a great way to track your overall fitness and progress.

This coming weekend is Labor Day weekend.  We will be closed Sunday and have one big CFP/RISE WOD next Monday at 9am!  Here’s your look ahead…

Monday – Alllll the clean & jerks today, starting with a power c&j + c&j E2MOM and then, Grace 🙂

Tuesday – Working against a 5 minute clock for 5 sets, a little running, strict pull-ups, T2B and push-ups.  Finish off the day with some accessory work for those shoulders and core.

Wednesday – Deadlift day!  Working through some percentages up to 80%.  Then a 12 min AMRAP of DU, goblet lunges and DB snatch!

Thursday – Floor pressing today!  The metcon should finish your arms off nicely with a 15 min AMRAP of ring dips, push press and bureeps over the bar.

Friday – Front squat day!  Afterwards, a fun couplet of rowing and wallballs, oh my!

Saturday – A sweaty partner WOD awaits!!  Come on out!

Sunday close for the long weekend.  Search the blog for a fun travel WOD to do, swim, bike, run, go be outside, we’ll see you Monday 😉

RISE Look Ahead

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

Tuesday – Strength day with a focus on core!

Wednesday – Tabata!  20 sec on/10 sec off

Thursday – Spartanish training – Glycolytic Interval – 40 sec on/20 sec off

Friday – Functional Fitness – Aerobic Interval – 3 mins on/1 min off

Saturday – Strength day!  Focusing on shoulders and arms, but also legs and core 😉

Remember, you don’t have to workout, you get to.  As always, we’ll see you at the box!

CFP/RISE Fall 2018 Nutrition Challenge

Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our 8 Week Fall 2018 Nutrition Challenge starts Monday, September 17th!!! Coaches Michelle, Amy & Sarah are excited to head this up and share their knowledge of nutrition, how to properly fuel your body, & help you achieve those health & fitness goals you’ve been wanting to hit!

These 3 ladies have been working on their nutrition to achieve their own goals and are absolutely confident that they can help you do the same over our 8 week Fall Nutrition Challenge!!

Here are all the details you need to know to join the Fall Nutrition Challenge:

  • It is highly encouraged (but totally optional!) to sign up for the most accurate body fat testing, coming to CFP/RISE NEXT SAT, SEPT 1st!!!  See all the details here and follow this link to get signed up!
  • This is NOT a paleo/whole 30 challenge – this is a nutritional rebalancing, flexible dieting challenge!  No foods are “off limits”.
  • The challenge will run from Mon, Sept 17th through Sun, Nov 11th setting you up for a successful Holiday season!
  • We will have 2 informational sessions the first week of September!  Lots of great info will be shared (what are macros, what is cleansing/intermittent fasting, what you should be eating) so do all you can to make it to an info session!!  Wed 9/5 at 7:30pm & Sat 9/8 at 10:30am  **If you absolutely cannot make it to one, let one of us know & we will do what we can to get you the info needed to participate!
  • You will be assigned a coach – either Michelle, Amy or Sarah – who will guide you the entire challenge & who you will check in with weekly.
  • You will take measurements pre & post challenge to track your progress including your weight, body measurements as well as 2 benchmark workouts!
  • You will complete your pre measurements, metcon and weight lift by Mon, Sept 17th.  Post measurements and retesting of the metcon & wight lift must be completed by Sun, Nov. 18th.
  • You will take progress photos throughout the challenge and share them with your coach.
  • There are AWESOME prizes up for grabs!!!  Make it to an info session to learn what sweet prizes you could win!
  • A buy in is required to be eligible for prizes.

We are SO excited to see you guys take control of fueling your bodies and all the amazing results you’ll get out of it!!  We can’t wait to see you at the info sessions!  Email Coach Michelle at with any questions!

A Look Ahead : Programming Week of 07/23

Well if this isn’t the spirit of CrossFit, I don’t know what is!!!  Love our gym family and the way we support each other!  If you don’t have people around you, cheering you on to keep going, spurring you on when it’s heavy, pushing you and making you better, then you need to keep looking for your tribe!  Our door is always open and you can sit with us 🙂

Burpee/Shark week is here at RISE Charlotte!!  In case you missed all the details, here is what you need to know:

Starting tomorrow, you have until Saturday the 28th to accumulate as many burpees as possible OUTSIDE of class.  There are a few playing rules listed on the score sheet at the gym, so be sure to pick yours up on Monday and play along!  There are also ways to get burpees, without actually doing burpees (you’re welcome).  Coach Sarah will grab the score sheets next Saturday and tally them up.  We are providing a $25 athlete’s choice gift card to the winner, so get those burpees in!!!

Here’s your look ahead…

Monday – Metcon Monday!  First up, for time – 5 rounds of Cindy + ohs + a 1k row (rx+ bike).  Then, some 200m runs…go fast!  Your slowest time is your score.

Tuesday – All the squats today!  Front squats first, then a metcon of wallballs and power snatches!

Wednesday – HSPU work, followed by deadlifts and allll the burpees (aka CF Games Open WOD 12.1)!

Thursday – Starting with an alternating EMOM of squat cleans, rope climbs and bar over burpees.  To finish, a few intervals of rowing, ski or bike – athlete’s choice!

Friday – Power clean work first, working up to a heavy 2 rep for the day.  Then an alternating EMOM of thrusters and doubles!

SaturdayAmanda’s WOD!!   Join us as we remember our dear friend Amanda with the FlyHigh22 WOD!

Sunday Oly is back!  Join Becca and come get your lift on!

RISE Look Ahead

Burpee Week is here!!!!!

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

Tuesday – Strength Day!!

Wednesday – Anaerobic Interval – 20 sec on/20 sec off

Thursday – Aerobic Interval – 1:30 on/30 sec off

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

Saturday – Strength Day!!

Who will get the most burpees this week!?!  We can’t wait to see!!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 06/25

What an amazing weekend it was celebrating our 5 Year Anniversary!!! We had a great time ringing in 5 years with our fantastic community and we are so incredibly thankful for each and every one of you!

We are so blessed by the opportunity to change lives day in and day out with the platform of health and fitness. And while the workouts are great, the PRs, the breakthroughs, etc, we keep showing up because of the people. Y’all are every reason why we do what we do and we are so grateful for the friends that feel more like family at CrossFit Pineville & RISE! So thank you again for our amazing new, custom corn hole boards and for helping us celebrate!!!

Now onto the next 5 years!! Here’s your look ahead…

Monday – Working on our gymnastics again today…strict hspu & strict pull-up (or rx+ bar mu) sets. Deadlift triples between 70-90%. Then finally a quick 5 minute burner of kbs, goblet squats & push-ups.

Tuesday – All the conditioning today with 5 rounds of running, doubles, t2b, hspu & burpees!

Wednesday – Front Squat day! Working triples based off our 90%! Then a fun couplet if rowing for cals (or rx+ biking) and burpees!

Thursday – Up first, an alternating EMOM of a little running + bar mu, dumbbell squats, and wall walks (rx+ handstand walks). Then, 2 rounds of the same for time!

Friday – Power snatch, focusing on touch and go sets. After, some biking, skiing or rowing intervals, athlete’s choice!

Saturday – A fun team WOD today with lots of girls if you get my drift 😉 Grab some friends & come on out!

Sunday Oly with Becca is back this week! Come lift!!

RISE Look Ahead

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

Tuesday – Strength Day!!

Wednesday – Anaerobic Interval – 20 sec on/20 sec off – focusing on Midline Stability!

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

Friday – Glycolytic Interval – 45 sec on/15 sec off – Death by Static Holds!

Saturday – Strength Day!!

Let’s put in some work this week!! As always, we’ll see you at the box!

A Look Ahead : Programming Week of 05/29

What a good looking crowd we had for Memorial Day Murph!!  Thanks to all who came out, even in the rain, to participate today!  It’s the least we can do to remember those who paid the ultimate sacrifice for all our freedoms, to enjoy long weekends like this!

So sorry for all the anxiety created by no look ahead last week.  We’re back in action over here though, and ready for an awesome week of WODs.  Here’s your look ahead…

Tuesday – If you’re not too sore from Murph, join us for a fun 21 min alternating EMOM of rowing, bar over burpees + DU, and bar over burpees + heavy deadlifts!

Wednesday – Overhead squats today!  Working up to a heavy 2 rep today.  Then, 3 rounds of wallballs, strict hspu & chest to bar (or rx+ bar MU) straight into a 1k row or a 2k bike!

Thursday – Power snatches today!  Working through some percentages up to 95% if we’re able!  After, a max effort 500m row.

Friday – Paused front squats + front squats for our weightlifting today.  Our metcon is a little chipper of running, thrusters and pull-ups, oh my!

Saturday – Partner WOD Saturday!!  Power cleans, pull-ups & bar over burpees await!  Join us to get your sweat on!!

Sunday Oly with Becca is on this week!  Hope you’re ready to lift!

RISE Look Ahead

Tuesday – Strength Day!!

Wednesday – Anaerobic Interval – 20 sec on/20 sec off

Thursday – Aerobic Interval – 1:05 on/25 sec off

Friday – Glycolytic Interval – 30 sec on/15 sec off

Saturday – Strength Day!!

As always, we’ll see you at the box!

CFP 5 Year Anniversary Party!!!

Who: YOU + your fam, friends, neighbors, etc

What: CrossFit Pineville’s 5 Year Anniversary Party!!!

Where: CFP and RISE Charlotte

When: Saturday, June 23rd starting at 10am until ?

Why: To celebrate 5 years of fitness, health, wellness, community and more!

Please consider this your cordial invitation to CrossFit Pineville’s 5 Year Anniversary Party!! As of the beginning of June, we have officially been open for business, fitnessing and changing lives through working out and community for 5 whole years.  We are pretty dang proud of that and feel it calls for some big time celebration!!!

The fun actually begins this Monday, May 28th with Memorial Day Murph and kicking off our 4 week Check-In Challenge!!  Anytime you come to workout at CFP or RISE, check in on Facebook and/or Instagram!  We will announce 2 winners of our Check-In Challenge at the party on the 23rd!  We have two awesome giftcards up for grabs!!

And we would love to have you out to help us celebrate on the 23rd!!  We will begin the day with a group WOD at 10am for CrossFit and RISE.  Afterwards we’ll plan to grill out, eat, drink & cheers to 5 amazing years!!  We will provide the meat & some beers, so plan to bring a dish to share and your beverage of choice!  We will also have a fun raffle the day of with some pretty awesome prizes (more info on that below)!

To earn raffle tickets:

  • 1 ticket for each year you’ve been a member of CFP or RISE!
  • 1 ticket if you are already signed up for Beers & Burpees!!
  • 1 ticket if you are already signed up for AMRAP for Autism!!
  • 1 ticket each for participating in our mini fitness events the day of (we’ll have 4 or 5 quick, mini fitness events you can participate in!)

See below for some hints of our sweet raffle prizes & expect a few other exciting prizes and surprises we have up our sleeve for that day…

We hope you’ll join us on the 23rd to celebrate!!!  Here’s to many more years of fitness, health, wellness & community at CFP & RISE!!