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Athlete(s) of the Month : End of 2019 Edition!

It’s been an incredible year at CFP and RISE Charlotte!!  Our athletes are the very best…you show up dark and early, late night, in the rain, in the cold, in the heat.  No excuses and your dedication and consistency pay off!!  While there are SO many of our athletes that deserve celebrating, we’re excited to end the year on a high note and show out these 2 amazing ladies!

— Jackie Cansler — and — Alyssa Carlson —

These 2 women have made leaps and bounds in the gym this year!  They show up, put in the work i  n the gym AND out of the gym (ie – what they’re eating), and they don’t make excuses.  Read more about each of these awesome ladies below, be sure to look for them on the leaderboard and tell them congrats next time you see them!!

Jackie Cansler

Jackie just celebrated her 5 year anniversary with CrossFit Pineville!  She and her husband, Jason, are both members and they have an adorable 1 1/2 year old son, Jaxon!  This past year Jackie was finding her new normal in the gym, starting 2019 about 6 months postpartum.  She has worked with The Fuel Method to fuel her body for her goals!!  Not only has she lost all the baby weight and is down to her “wedding weight”, she’s getting stronger, hitting new lifetime PR lifts, getting her bar muscle ups back and topping the whiteboard!  Congrats on an amazing year!!  We’re so proud of your hard work and are excited to see where 2020 takes you!

  1. Tell us about yourself in a few sentences.  I’m not originally from Charlotte, I grew up in a town on the other side of Raleigh called Clayton.  I moved out here after college (ECU) because my family moved here.  I work at a school as a Literacy Coach.  I’ve been married 3 years to my husband Jason and we have an almost 18 mo old, Jaxon.  This is my 6th year doing CrossFit, 5 years here at CFP.
  2. What is your proudest moment in CrossFit?  Can’t think of an exact moment, but I’m pretty proud of sticking with CrossFit my whole pregnancy (thanks to a lot of modifications)!  My last workout before having Jaxon was over 40 weeks along (4 days before he was born).
  3. What is your favorite CrossFit exercise?  Anything with legs; squats, thrusters, wall balls. I’m definitely stronger with my lower body than my upper body.
  4. What CrossFit exercise do you like least?  Strict handstand push ups and that’s just because I can’t use my legs at all and they are so hard for me.
  5. What would you tell someone considering trying CrossFit?  You can modify anything and don’t be scared to do so!

Alyssa Carlson

Alyssa has been a CFP member for 2 1/2 years!!  When she first joined, she was battling some plantar fasciitis and was looking for a change in her workout routine.  I think it’s safe to say she found a change she loved!  Alyssa has been so dedicated.  She’s worked around other injuries – so many ski calories while wearing a boot (remember those good times, Alyssa? 😉 ) or all the lower body work while resting her shoulder.  She’s made it a consistent habit to show up and work on her weaknesses and she’s probably the fittest, healthiest and leanest she’s ever been!  Incredible!!  Way to rock this year, Alyssa!  We’re so proud and are excited to see what’s in store for the new year ahead!

  1. Tell us about yourself in a few sentences.  By day, I work in Human Capital Practice consulting, but at night (or sometimes 530 am) my favorite thing to do is throw on my sweats, do a WOD, then stay at the box for an extra hour to work on all my weaknesses.  I didn’t play sports growing up.  I was generally pretty shy, unathletic and I hated to sweat.  I would always find a way to be excused from gym class.  Now I get excited to check the WOD and look forward to training.
  2. What is your proudest moment in CrossFit?  Finishing my first competition, 65 Roses. I don’t like being in the spotlight and having all eyes on me, so this really took me out of my comfort zone.
  3. What is your favorite CrossFit exercise?  Dumbbell snatch and squat cleans (it’s a tie)
  4. What CrossFit exercise do you like least?  Thrusters
  5. What would you tell someone considering trying CrossFit?  1 – Anyone can do CrossFit because everything can be modified!  2 – Take a rest day.  3 – Being a scaled athlete Rx is cool too

A Look Ahead : Programming Week of 12/09

Thanks to everyone who joined us this Saturday for the Naughty or Nice WOD and gave a gift for Operation Christmas Child!  We had such a fun morning with everyone!!  I’m sure you’re all on the nice list after the amount of toys we loaded into Coach Sarah’s car and by being able to give $700 to help towards packing and shipping 50 boxes!  You guys are the best and we’re so thankful for y’all!

It’s going to be a great week at CFP and RISE!  Here’s your look ahead…

Monday – Working against an 8 minute clock for 4 sets…running, power cleans, burpees and pull-ups!

Tuesday – First up, ring muscle up progressions.  After, some intervals or biking, strict hspu, rowing, and strict pull-ups (rx+ ring MU).

Wednesday – Back squat day!  Then, 12 minutes of single arm overhead squats, t2b and burpees!

Thursday – Some accessory work of z-presses and bent over rows.  Afterwards, 4 rounds of running, push-ups, more running and push presses!  See ya arms!

Friday – Deadlift day!  Then, 16 minutes of single arm kettlebell deadlifts, single arm swings, and overhead walking lunges!  Sore butts on Saturday 😉

Saturday – Partner WOD of course!  Grab a partner to share the running, power snatches, overhead squats, and burpees with!

Sunday – Open gym at 11 and Olympic Lifting with Becca at noon!

RISE Look Ahead

Monday – Tabata!  All the core and thrusters!  20 sec on/10 sec off

Tuesday – Shoulder focus today!  1:20 on/30 sec off

Wednesday – Leg day!  45 sec on/15 sec off

Thursday – But did you die!?  1:30 on/30 sec off

Friday – Strength day!!

Saturday – Working against a 5 minute clock!  The faster you go, the more rest you get 😉

Plan out your week and when you’ll be getting those workouts in!  As always, we can’t wait to 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!

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!

September 2019 Athlete of the Month – Hannah Moore

Meet our September 2019 Athlete of the Month, Hannah!!

Hannah has been a member at CFP for just over 3 months!  She is constantly improving week after week!  Hannah has been consistent in her workouts, coming in 4-5 times a week, listening to her coaches, and working on goals like pull-ups before or after class.  Her strength has greatly improved and she’s been getting lots of gold stars on the white board!

If you see Hannah around, definitely tell her congrats!  Keep up the great work, Hannah, the best is yet to come!

Hannah’s Athlete Profile

1. Tell us about yourself in a few sentences.
I was raised in Fort Mill. I graduated from Charleston Southern last year with a degree in Psychology and am trying to figure out what’s next. I love to hike, cook, and read in my downtime.
2. What do you hope to achieve through CrossFit?
I just want to stay healthy and active. I also want to improve everyday.

3. What is your favorite CrossFit exercise?

Squats or deadlift

4. What CrossFit exercise do you least like?

I think this changes depending on the WOD, but I don’t love the bike.

5. What would you tell someone considering trying CrossFit?

Just go for it! I said for a few years that I would never try CrossFit and now I really enjoy it. It’s a lot less scary than it seems. I love that the workouts are challenging and change everyday so it’s hard to get bored.

A Look Ahead : Programming Week of 09/23

Yesterday was SO much fun!!  Huge thanks to all the CFP/RISE teams that showed up and out for Beers and Burpees!!!  We are missing quite a few in this picture, but we’re so proud of everyone’s performance and are thankful for your participation in this amazing event!  Now who’s in for Beers & Burpees 2020?!

Working on getting your first T2B?  Trying to string more T2B together?  We have a T2B clinic coming up Oct. 19th!  Look for details and the sign up in our private FB page!  And stay tuned for details about our upcoming BINGO Open Challenge!  (Because yes, the open is almost here…again!  Haha)

Here’s your look ahead….

Monday – Starting the week off with some push press!  Working up to a heavy single.  Time to PR?  Then, 3 rounds of running, chest to bar (rx+ bmu), and hanging knee raises (rx+ t2b)!

Tuesday – Power clean is the movement of the day!  Building over 10 sets first, then a couplet of power cleans and ring dips afterwards.

Wednesday – Back squat day!!  Or rather, heavy back squat day!  Looking to be consistent and hit some reps at those higher percentages.  After, 3 rounds of running, DB snatches and overhead walking lunges.  See ya legs!

Thursday – It’s an AMRAP kind of day.  3 AMRAP’s actually.  First, rowing & c2b, then, doubles and wallballs, and then, biking and burpees.  Thank goodness for a little rest between rounds!

Friday – Strict Diane!  Deadlifts and strict handstand push-ups.  Afterwards, some accessory work.

Saturday – Partner WOD in full force!  Grab a partner & let’s get sweaty!

Sunday – Open gym at 11 and Oly is back on this week at noon!

RISE Look Ahead

Monday – All the things to start your Monday off!  30 sec on/15 sec off

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

Wednesday – Strength day!!  And Annie!

Thursday – Cardio is hardio!  40 sec on/20 sec off

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

Saturday – Shoulders!  1:05 on/25 sec off

What are you doing this week to get your closer to your goals!?  Make it a great one!  We’ll see you at the box 🙂

A Look Ahead : Programming Week of 09/16

We want YOU!!  To sign up for Beers and Burpees!!!  It’s this weekend and we’re one of the top gyms so far with 18 teams signed up!  Let’s make it at least 20!  There’s still time to get signed up here.  Join us for this unbelievable event with the Charlotte Fitness Community as we come together to workout, drink beer and raise money for the Dream on 3 Charity organization!

Don’t forget to order your Fit Fresh Kitchen meals each Thursday by 1pm!  Orders are delivered the following Monday right to CFP!  Their prepared meals are a saving grace in the meal prep game!!  You can’t beat the convenience of lunch already prepared, take it with you to work and done.  Or an easy peasy week night meal when you get home late from kickball, didn’t have time to get by the store yet, or have lost your zest to meal prep 😉

Brandon and I had our workup with Dr. Connor and Dr. Dalynes at Outbound Chircopractic this past week!  It was so thorough, detailed, and they really took their time!  We’re excited for our adjustments this week and plan to have the kids adjusted too!  Set up your initial consultation today!

If you missed today’s Endurance class, don’t fret, you’ll get another chance to try it out next Sunday at 12.  Becca is out of town once again so more endurance fun is in store!

Here’s your look ahead…

Monday – Running, shoulder to overhead, t2b, and doubles against a running clock for a few sets tomorrow!

Tuesday – Back squat day!  A few sets of 5, 3, 1 as we work up in percentages.  Then, Charlie Horse – a new benchmark workout of biking, front squats, and burpee box jump overs!

Wednesday – Today we bench press!  Find a partner to share a bench with 🙂  Afterwards, 15 mins of wreck bag shoulder press, push-ups and chest to bar pull-ups.  Fun times!

Thursday – Deadlift day!  Then, 3 rounds of running, dumbbell waiter’s carry reverse lunges, and single arm devil’s presses.  Yikes!

Friday – Gymnastics day – some ring work, getting upside down, and core.  After, a gymnasty type of EMOM!

Saturday – Beers & Burpees day!!  We will still have CF & RISE classes as normal though, so have no fear if you’re not participating in B&B.

Sunday – Open gym at 11 and Endurance fun at 12pm!

RISE Look Ahead

Monday – All of the things, come ready to work!  40 sec on/20 sec off

Tuesday – Strength day!!  Shoulders & Core!

Wednesday – Cardi-O and Legs!  3 mins on/1 min off

Thursday – Tabata baby!  20 sec on/10 sec off

Friday – Core/Cardio/Plyo – 1:05 on/25 sec off

Saturday – Strength day!  Legs, legs, legs!

It’s a great week to have a great week!  As always, we’ll see you at the box!

August 2019 Athlete of the Month – Linda Pagano!!

Meet our August 2019 Athlete of the Month…Linda!!

Linda joined RISE back in June of 2017.  Two years later, now in her early 50s, and she’s the fittest she’s ever been!  Linda is totally goals!!  She is certainly getting better with age and it shows!  She has been so consistent over the past 2 years and it’s paying off, for sure.  You can always find Linda out on the weekends going for bike rides, yoga at local breweries, or volunteering for her favorite organizations!

She comes in each day with a can do, ready to go attitude!  And she can definitely crush some burpees!  Linda, we are so proud of you!!!  Keep up all the great work, the best is yet to come!

Read more about Linda below…

1. Tell us about yourself in a few sentences.  I’m originally from Upstate NY, and have been in Charlotte for 20 years. I am 100% Italian and love to eat, Mexican and sushi are probably my favorite. Some of my hobbies are Carolina Panthers Football, live music, volunteering and now…. coming to RISE, lol.

2. What do you hope to achieve through RISE?  When I first joined RISE over 2 years ago, I was getting ready to go to Aruba for my 50th B-day and like everyone else…was looking to lose a few pounds. Since then, I have lost close to 20 lbs. and am probably in the best shape I have ever been in. Now it’s all about maintaining the level of fitness that RISE has helped me achieve over these past couple years.

3. What is your favorite RISE exercise?  That is hard to say…..I pretty much like them all, even the dreaded burpees!! DB snatch, wall balls and kettle ball swings are probably my top 3.

4. What RISE exercise do you least like?  If I have to pick a least favorite exercise, I guess it would be the Ski Erg–seems boring to me compared to everything else.

5. What would you tell someone considering trying RISE?  I would tell them to give it a shot. When I started, I figured I would stop coming after my 3 month trial period was over and my Aruba trip was complete. Now, it’s second nature for me to make sure I get a workout in almost every day. The variety of programming is one of the things I like best about RISE. I never get bored, always something different every class. I am not one of those that can do it on my own and the trainers at RISE have been great motivators. They are one of the other things that I like best about RISE. They are always attentive to ensure proper technique, offer good options to modify when needed, and are all around awesome people. A great, friendly atmosphere is an added benefit at CrossFit Pineville/RISE too!!

July 2019 Athlete of the Month – Mark Houston

Meet our July 2019 Athlete of the Month – Mark Houston!!

Mark joined CFP just 6 months ago after he moved here from Florida!  He regularly attends our evening classes after work and is making huge strides in all areas of his fitness, health and wellness!  Mark grew up playing baseball, but since graduating was looking for something to give him that competitive edge.  He has definitely found it at CrossFit!  Mark is regularly putting up PR’s, getting stronger, and even completed his first competition recently!

Mark also knew that his nutrition wasn’t exactly on point.  He started working with The Fuel Method at the beginning of June and is down 15 lbs in just 8 week’s time, his body composition is changing, and he feels amazing in and out the gym!

We’re so excited for you Mark!!!  Keep up the great work, we know the best is yet to come!  Read more about Mark below…

1. Tell us about yourself in a few sentences.  I’m a Florida native and just moved to Charlotte in the past 8 months. Growing up I was always playing baseball from the time I was two years old until I graduated high school. Ever since then I’ve been itching to find a new sport to be passionate about. I found CrossFit about 6 months ago and I’ve drank the cool-aid. CrossFit is changing my life in the best possible way.

2. What do you hope to achieve through CrossFit?  I hope to achieve a new level of fitness that I never thought was possible for myself.

3. What is your favorite CrossFit exercise?  My favorite CrossFit exercise at this time has to be T2B. This is something I’ve achieved recently and am eager to do any WOD that incorporates it.

4. What CrossFit exercise do you least like?  Least favorite is definitely burpees. I think I can speak for a lot of people on this one.

5. What would you tell someone considering trying CrossFit?  I would tell them to just jump in and go for it. When I was considering CrossFit I was super intimidated by it and had thought about participating for over a year. When I finally had the courage to go, I realized that it is built for everyone, regardless of your fitness level. Also, there’s nothing like the bond you create with your fellow CrossFitters. We come from different backgrounds and interests, but CrossFit brings you together as a family.

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 to check out how you can stream all the action live!  As always, we’ll see you at the box!