February 2019 Athlete of the Month : Sherine Hathout

Meet our February 2019 Athlete of the Month – Sherine Hathout!!

Sherine just celebrated her one year anniversary at our gym back in January!  She’s a busy mom of two and was looking for a little more guidance in her workouts.  As long as she’s in the country, you can almost guarantee Sherine will be coming in for her mid-morning workout!  She does a little of both CrossFit and RISE, but lately has found her stride in our RISE HIIT classes.  She is always up for a challenge and strives to work the whole interval, giving it all she’s got.

Sherine, that hard work is paying off!  Keep it up, the best is yet to come!  Read a little more about Sherine below…

1. Tell us about yourself in a few sentences.  I am an architect who is now a stay at home mom. I’ve lived on every continent except for Australia and I love to travel.

2. What do you hope to achieve through RISE? I love fast pace and challenging workouts. RISE is all of that and more! I want to build muscle, improve my fitness and endurance and I’d also like to look good too:)

3. What is your favorite exercise? If I have to pick just one I would have to say….BURPEES!

4. What exercise do you least like? Any run over 400m

5. What would you tell someone considering trying CFP/RISE? DO IT! I have never had as much fun working out. The coaches are the BEST! I truly love coming in every day, and I feel lucky to be surrounded by so many wonderful people that encourage and motivate each other. I feel more energetic, stronger and overall the best I’ve ever felt.

It’s Open Season!!!

The 2019 CrossFit Games Open Season is here!!!  Join us this year for the CFP Open Team Challenge as we participate in 5 weeks of fun, community, anticipation, adrenaline, pain, PRs, new bests, did I mention fun!?

Wondering what the Open is?  In short, it’s one way to earn a ticket to the CrossFit Games!  Although most of us probably aren’t Games bound, it’s still fun to participate and compete each year.  CrossFit will release a workout each week starting Thursday, Feb. 21.  You have until Monday to complete the workout (either RX or Scaled) and submit your score.  You can officially sign up at games.crossfit.com.

The top in the world get invited to the Games.  You can see how you stack up against them, those in your state, your profession, yourself in years past, others in the gym, your age division, etc.  And this year, we’ll be competing as Teams to earn your names hung on a banner as the 2019 CFP Open Team Champions along with bragging rights around the gym for a whole year!!  Here are all the details…

CFP Open Team Challenge

  • Buy a CFP 2019 Open T-shirt to be on a team!  (Sign ups will be at the gym tomorrow and the order will be placed 2/11!)
  • Team Captains (some of your coaches!) will draft players of everyone that signs up (we will make sure teams have a mix of all fitness levels and abilities!).
  • Each week, each person can earn 4 potential points for their team:
    1 for completing the WOD
    1 for doing it RX
    1 for checkin/posting a picture on social media
    1 for a PR or first… like first pull-up or muscle up, etc
  • At the end of the week, the teams will be ranked 1 to however many teams we have like a competition (first place gets 1 pt, second gets 2 etc…)
  • After the five weeks, the team with the lowest number of points wins an Open Banner with all their names to hang in the gym for a year!!!
  • We will run the Open WODs on Saturday’s except for the final week, Friday, March 22nd, when we will hold Friday Night Lights!!  Stay tuned for more details to come.
  • If you need to complete the Open WOD other than Saturday’s, just let us know.  We’ll make sure you get it done!

So join us for some fun and a little friendly competition!!  We can’t wait!

January 2019 Athlete of the Month – Evelyn Karras

Meet our January 2019 Athlete of the Month…Evelyn Karras!!

Evelyn is coming up on her 18 month anniversary with us at CrossFit Pineville!!  She joined us back in August of 2017 and has been a regular at the 7pm class since.  Evelyn always walks in with a smile and gives the WOD her best effort that day.  That hard work is paying off with all kinds of gold stars on the whiteboard!!  Woohoo!

Keep up the awesome work Evelyn, the best is yet to come!!  Read more about Evelyn below…

  1. Tell us about yourself in a few sentences.  I was born and raised in Charlotte, very rare these days, but I am Greek!! Both of my parents immigrated from Greece, which means I have quite a large family. I grew up playing sports, soccer in particular, but those days are long behind me now. I even stayed local for college and went to UNCC and received my bachelor’s degree in foreign languages (Spanish). I joined CFP about a year and a half ago just after turning 30 and feel the strongest I’ve ever felt.
  2. What do you hope to achieve through CrossFit?  I hope to be at my healthiest, improve my physical performance, and to simply be a strong female athlete. I’ve always worked out, but CrossFit showed me otherwise and I never looked back. Strong is beautiful!!
  3. What is your favorite CF exercise?  Favorite would be cleans.
  4. What CF exercise do you least like?  Least favorite would be anything gymnastics as this is where I struggle the most.
  5. What would you tell someone considering trying CFP?  I would tell them to just jump in because you will surprise yourself. It’s not as scary as it looks and the coaches really do take the time to know everyone and their abilities.

A Look Ahead : Programming Week of 01/14

Congrats to all our girls who competed at The Granite Games Throwdown yesterday!!  You left it all on the floor and represented CFP well!  That’s all we ever ask 🙂

Mark your calendar for an evening of Yoga + Brews with Middle James Brewing on Friday, Feb. 8th!  Resident yogi Sarah Carley will lead us through some yoga that night starting at 6pm, followed by brews from new neighbors Middle James Brewing.  They’re getting closer to an open date and we can’t wait!!  Be sure to RSVP in our FB event page!

Don’t forget to sign up for Dr. Amy’s “Boulder Shoulders Seminar” on Saturday, January 26, 2019 at 11am!  This seminar is for the athlete who may be experiencing nagging shoulder pain/aches or difficulty with overhead activity within their workouts. This is for in-house athletes only.  Spots are filling up and will be capped at 15. $30 – If interested, contact Dr. Amy ASAP to get signed up via text (304-374-7228) or email (Amy@fortressphysicaltherapy.com)!

Follow along with Coach Brandon, Ann Marie, and Coach Sarah (team) as they all compete in WODapalooza this weekend!!  Be sure to wish them luck, and if we know of any way to stream their workouts, we will be sure to share and keep you updated as best we can!

Here’s your look ahead…

Monday – Back squat day!  Bring your belt, it’s going to get heavy 😉  Then, a little date with a WOD like Mary (strict hspu, pistols, and pull-ups if you haven’t met her yet!)!

Tuesday – Working some push jerk today, working up to a heavy single!  Afterwards, 12 minutes of doubles, push press, and burpees, oh my!

Wednesday – Working against an 8 minute clock, you have a few sets of bike or row (your choice!), db squats, db lunges, and running!  Go fast and enjoy the rest!

Thursday – Deadlift day!  Then, it’s time to introduce you to devil’s press paired with some box jumps and t2b!

Friday – A little bench press session to start your weekend!  Then 3 sets of rowing, renegade rows, and pistols.

Saturday – Never have there been a more CrossFit-y Partner WOD Saturday.  Come on out and get your sweat on with some classic CrossFit movements!

Sunday Oly with Becca is the place to be each Sunday!!

RISE Look Ahead

Monday – Strength Day!!  And benchmark retest time….7 mins of heaven burpees 🙂

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

Wednesday – Core focus – Tabata!  20 sec on/10 sec off

Thursday – Functional Fitness – 3 mins on/1 min off

Friday – Spartanish – 1:05 on/25 sec off

Saturday – Boulder Shoulders and Dat Booty – Strength Day!!

We’re pumped for the week ahead!  As always, we’ll see you at the box!

Nutrition Challenge Winners & December Check-In Contest!!

Huge congrats to our Nutrition Challenge Winners!!!  These 3 winners stayed committed the whole 8 weeks, checked in weekly with their coach, and made strides to shed fat, get stronger, and learn how to properly fuel their bodies!

1st Place – Todd McDaniel!  Todd, you’ve won a 1-on-1 gymnastics coaching session with Pamela Gagnon & a gift card to Whole Foods!  We’ll be in touch about getting you your prizes!

2nd Place – Jackie & Jason Cansler!  Congrats guys, your next date night is on us with a gift card to a Whole Foods Salude! Cooking Class!  Plus, you’ve each won a pair of Bear Komplex Grips!  We’ll be in touch about your prizes 🙂


Alright, with the hustle and bustle of the season, we want to keep you focused on your goals!  And that means keeping you in the gym!  We’re excited to announce our December Check-In Contest!!

The Deets:

  • The Check-In Contest begins today, December 4th and runs until Tuesday, January 1st.
  • Check in at CFP or RISE on FB and/or Instagram whenever you come to workout!
  • Post a picture or video pertaining to your workout, the gym, your workout buddy, etc.
  • Use the hashtag #cfpholidayhustle18 or #riseholidayhustle18 so we can search and tally your posts! (Instastories doesn’t count since we cannot see them beyond 24 hours.)
  • Then, in January we will compile the most check-ins and draw a winner!
  • The prize – a $100 Gift Card to your favorite restaurant!!!

Pretty simple, stay consistent in your workouts over the next month, check-in on social media whenever you’re at the box, win prizes!!  What’s not to love!?

Alright, check-ins officially count starting today, 3…2…1…GO!

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!