April 2019 Athlete of the Month – David Perkins!!!

Meet our April 2019 Athlete of the Month – Dave Perkins!!!

Dave has been a member of CFP & RISE for almost 15 months now!  He is a busy husband and proud dad of twin girls now in college.  Dave has come so far in his time with us.  He first joined wanting to get healthier and in better shape, and I would say he has definitely accomplished both!  He has shed some body fat, added lean muscle, and keeps improving month after month on those lifts and metcons!

Dave trains smart and has made sure to check his ego at the door.  He’s focused on form and has continued to get stronger, most recently PRing his snatch at our Battle of the Ages competition!  Dave has an encouraging word every time you see him and never leaves without a few fist bumps after the WOD.  We’re so thankful to have you as part of our community at CFP, Dave!

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

  1. Tell us about yourself in a few sentences.  Raised in a military family so moved around a bit but grew up primarily in FL – proud to say there are no “Florida Man” stories about me.  In May, my wife and I celebrate our 25th anniversary; we are the proud parents of twin girls who currently attend Furman University.  Love to laugh and watch sports – my favorites are the Florida Gators, Miami Dolphins and the USA in any, and all, international competitions.
  2. What do you hope to achieve through CrossFit?  In 2020, I will turn 50 so I’m hoping CF will help me develop the physical foundation to actively enjoy the later years of my life.  After a year, I’ve already seen improvements with my physique, knees and back.  I’m now able to play golf without needing a day to recover from knee and back soreness and have started an annual surf trip with friends down in FL (I can’t guarantee there may not be future “Florida Man” stories resulting from these trips).
  3. What is your favorite CF exercise?  The Power Clean but I really enjoy the creativity of the holiday-themed metcons – I especially enjoyed the 12-days of Christmas and the recent Easter-themed metcon with my CFP class.
  4. What CF exercise do you least like?  The Burpee, especially the burpee over bar.  It’s crazy that I have no problems with the 24-inch box overs but get so tired “jumping” over a 6-inch bar after doing a burpee; I say “jump” but it’s more like a skip…ugh.
  5. What would you tell someone considering trying CFP?  Honestly, I don’t think I can fully articulate what this box means to me.  It’s so much more than just a gym; I know this is a cliché but it truly feels like family.  The coaches are personable, super attentive, offer suggestions to improve technique and provide scaling options to help members dealing with ailments or who can’t complete the workouts as prescribed.  The coaches and members are so welcoming to new members and are full of encouragement – everyone truly wants to see you succeed in achieving your personal goals.  I can’t tell you how many workouts I’ve been proud to complete but know that I wouldn’t have gotten through it without hearing a word of encouragement from someone when I was at the brink.  As if this type of environment wasn’t enough, a brewery will soon be opening right next door; looking forward to some future post-workout “cooldowns” there.

A Look Ahead : Programming Week of 04/15

What. A. Weekend!!!  Battle of the Ages 4 was one for the record books!  With a record number of competing athletes (around 260!!!), monsoon level rains, and an insane amount of spectators (that braved said rain!)!!  It was a amazing and we are so thankful to have hosted another amazing day of competition among the ages!

HUGE thanks to all our volunteers and judges, without them the day would not run.  And they sacrificed their Saturday to provide stellar, consistent judging and even stayed to clean up the royal mess after!  Finally, a big thanks to Kelly and Staci for their friendship and for once again brining BOA on the road to Charlotte!  Cheers to next year!

Mark your calendars for Saturday, May 4th and reach out to Dr. Amy to be part of her Stack-em High Hips Seminar from 11am -12:30pm.  The one and a half hour hands on session will educate you on your hips, how to keep you healthy, and give you lots of tools (stretches and movements) to keep those hips feeling right!  The cost is $40, so reach our to Dr. Amy to get signed up ASAP!

We will be closed this Sunday in observance of Easter, so come get a sweat with us Saturday morning!  Here’s your look ahead…

Monday – Today we are snatching!  Working up to 80%.  Then, a fun twist in your metcon…your score is the total weight you snatch each round after your row or bike!

Tuesday – Back squat day!!  After those back squats, more back squats in our metcon!  Pull-ups, chest to bar pull-ups, and ring muscle ups with some back squats sandwiched in between!

Wednesday – All the cardio….every 10 minutes some biking, running and doubles for 4 rounds.

Thursday – Bench press day!  Then a tough WOD of 50s…burpees over the bar, barbell lunges, push press, and t2b.  Yikes!

Friday – Snatch balance up first, working to a heavy single.  Afterwards, a 15 minute AMRAP of doubles, wallballs, chest to bar pull-ups, burpee box jump overs, and strict handstand push-ups!

Saturday – A partner WOD is on for this weekend!  Come get your sweat on before the Easter Bunny pays his visit!

Sunday – Happy Easter!  We are closed!

Monday – Let’s just say…it’s a surprise!!!  And rhymes with Shmurpees 😉 45 sec on/15 sec off

Tuesday – Cardio!  1:05 on/25 sec off

Wednesday – Strength day!!  Legs & back!

Thursday – Endurance day!  Bring your lungs!

Friday – Strength day!!

Saturday – Spartanish training!  1:30 on/20 sec off

Don’t mind the chalk stains from BOA, hopefully they’ll be up in a few weeks times!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 04/08

Do yourself a favor and click through the picture above to read a quick article about self-care!  It’s so much less about spa days and naps…while those can be forms of self-care…it’s so much more about doing what is good for us and not what necessarily feels good.  “It requires tough-mindedness, a deep and personal understanding of your priorities, and a respect for both yourself and the people you choose to spend your life with.”  Next time you opt to head in early on a Friday so you can make your Saturday AM WOD or you choose the heatlhy option while out to eat or decline that 2nd drink…remember you’re exhibiting self care and you’re loving yourself enough to respect your priorities and not indulge!

Battle of the Ages week is here!!!  Just a reminder, no CrossFit or RISE classes this Saturday morning, as we host 240 competing athletes, hundreds of spectators and amazing vendors!  We hope you’ll be out to support all our teams, volunteer or judge to keep the day running, and enjoy a great day of competition!  We also do not have Oly this Sunday as we recoup from BOA!

Here’s your look ahead…

Monday – Deadlift day!  Working some deadlifts and tall box jumps.  Then, 10 minutes of deadlifts, bar facing burpees, and chest to bar pull-ups!  What a Monday!

Tuesday – Working some ring muscle up progressions today!  Afterwards, a little interval work biking, strict hspu, rowing, and ring dips.

Wednesday – Back squat day!  Then grab a wallball and a box, you have 12 minutes to finish a couplet of wallballs and burpee box jump overs!

Thursday – Bench press up first.  Second, 4 rounds of doubles, single arm dumbbell push press and goblet reverse lunges!

Friday – Today we’re overhead sqatting!  Then, your metcon is descending reps of double dumbbell snatch and chest to bar pull-ups!

Saturday – BOA!!!  No classes!

Sunday – Open gym only!

RISE Look Ahead

Monday – It’s leg day!  1:05 on/ 25 sec off

Tuesday – Strength day!!  Crazy 8!

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

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

Friday – Burpee Friday!!!  1:05 on/25 sec off

Saturday – BOA!!!  No classes!

As always, we can’t wait to see you at the box!

A Look Ahead : Programming Week of 04/01

Happy Birthday (tomorrow!) to the one and only, hard working, WOD crushin’, most enthusiastic woo-girl, Coach Jen!!!  And as this picture predicts, there just might be thrusters to celebrate her birthday 😉

Body Fat Test of NC will be back at CFP/RISE this weekend!!!  (Saturday April 6th!)  Their mobile unit has a hydrostatic tank and is considered the most accurate of all body fat testing methods!  If you’ve never had your body fat tested, this weekend is the perfect time to get your baseline.  Especially right before we start our Small Group Nutrition Coaching Collective with The Fuel Method!  For those of you who have tested, now is your chance to retest and see where you are headed into this next season!  Follow this link to secure your spot this coming weekend!

We’re 2 weeks away from Battle of the Ages!!!  Just a reminder, we will not have CrossFit or RISE classes Saturday morning, April 13th as we host 240 competing athletes, hundreds of spectators and amazing vendors.  We hope you’ll be out to support all our teams, volunteer or judge or keep the day running, and enjoy a great day of competition!

Here’s your look ahead…

Monday – This is not an April Fool’s joke…some deadlift work with some KBS practice in between.  Then, a spicy metcon starting off with a row buy-in, followed by 3 rounds of thrusters & pull-ups, ending with a run buy out!

Tuesday – It’s an EMOM kind of Tuesday!  Some conditioning mixed in with accessory work.

Wednesday – Testing that power clean today!  Working up to a heavy single.  After, a quick sprint of power cleans and chest to bar pull-ups (rx+ ring MU).

Thursday – Some push jerk work to start off today.  Working up through some percentages.  Then, a fun triplet of doubles, DB snatch, and strict HSPU.

Friday – Today we metcon first!  Strict Cindy, oh my!  Afterwards, a little accessory work.

Saturday – Come get a partner WOD in before or after your body fat testing!!

Sunday Oly with Becca – come lift this week!!  We will not have Oly the 14th following Battle of the Ages!

RISE Look Ahead

Monday – Spartanish – 40 sec on/20 sec off

Tuesday – Strength day!!  Core and Shoulder focus!

Wednesday – Functional Training – 1:20 on/30 sec off

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

Friday – Burpee Friday!!!  1:05 on/25 sec off

Saturday – Strength Day!!

Let’s make it a great week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 03/25

What a good looking crew!  Thanks to all those who came out for our Friday Night Lights Open celebration!!  19.5 was killer and you all crushed it!!!  Now back to our regularly scheduled programming (thank goodness 😉 )

In case you missed it, we are super excited to announce our partnership with Alex Bladek and The Fuel Method!!  CFP and RISE were looking for a way to offer our athletes proper nutrition coaching and felt we were coming up short.  Enter Alex!  She uses her background of sport psychology and counseling to effectively coach her clients on changing eating habits for the better and help them create lasting change in order to fuel themselves for health, wellness, and life!

We’re kicking off our partnership with The Fuel Method by launching a Small Group Nutrition Coaching Collective!  Our Collective starts Monday, April 8th and will run for 8 weeks.  Alex will be working with this small group providing intensive nutrition coaching!  She’ll only be taking on 10 clients for this Collective, so if you’re looking to make a change, tired of not seeing the results you’ve been wanting in the gym, or struggling with what and how to eat…this is for you!!!  And yes, there will be some fun perks and prizes involved!  More details to come tomorrow!

And finally, we’re 3 weeks away from Battle of the Ages!!!  We are looking for our last 2 judges!  If you are available to help out, sign up here ASAP!  It’s going to be an EPIC day, we cannot wait!!!

Here’s your look ahead…

Monday – Back squat day!  Who’s looking for a gold star today?  We’re getting heavy!  Then, a little chipper of cardio and barbell, fun times!

Tuesday – Starting off with some push press today, working up to a heavy single.  After, an AMRAP of some strict hspu, strict pull-ups and some pistols.  All the shoulders!

Wednesday – Today we snatch!  Working up to a 1 rep max for the day, then using 75-80% of today’s 1 rep for an alternating EMOM of rowing and snatches!

Thursday – Some gymnastic accessory work up first, then a scary looking couplet of running and devil’s press!

Friday – Overhead squats today!!  Then, grab some dumbbells for overhead lunges and front squats!

Saturday – Partner WODs are back!!  Grab a friend and come get sweaty 🙂

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

Monday – Shoulders & Cardio – 45 sec on/15 sec off

Tuesday – All of the things 😉 – 1:20 on/30 sec off

Wednesday – Strength Day!!  Shoulder focus!

Thursday – Tabata!  20 sec on/10 sec off – alllll the rounds!

Friday – Legs & Core!  45 sec on/15 sec off!

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

Calling it now, it’s going to be an awesome week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 03/18

We fought for every. dang. rep. in 19.4!!!  So proud of all our athletes fighting for those bar muscle-ups, pull-ups, and to get those last burpees in before the clock ran out.  Such a fun weekend!  We’re excited for 19.5 and Friday Night Lights this Friday!  Be sure to RSVP in our private page.  Excited to celebrate everyone’s hard work over these past 5 weeks!  And to get back to regular life and training 😉

We’re just under 4 weeks out from Battle of the Ages!!!  We could still use a few judges as we have an incredible 60 teams participating!!!  So if you’re available Saturday, April 13th, follow this link and get signed up.  You’ll get a free t-shirt, lunch from the delicious New Wrap Order, and other fun surprises!

Here’s your look ahead…

Monday – Today, we clean and jerk!  Afterwards, a chipper of rowing, t2b, and ground to overhead!

Tuesday – Back squat day!  Then, 10 minutes of wallballs and dumbbell burpee box step overs (yikes)!

Wednesday – Longer metcon day!  Bring your lungs and keep moving!

Thursday – Push press up first, then we finish up with some intervals or rowing and handstand push-ups.

Friday – 19.5!!!  All day baby!!  We’ll be running 19.5 in class all day, and of course, Friday Night Lights starting at 6pm!

Saturday – TBD once 19.5 is announced.

Sunday Oly with Becca is on this week!  See you there!

RISE Look Ahead

Monday – Strength Day!!  Legs and back!

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

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

Thursday – You’re up against an 8 min clock for 4 rounds!

Friday – Strength day!!

Saturday – Spartanish training day!  1:30 on/20 sec off!

Looking forward to the week ahead!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 01/28

“Obstacles do not block the path, they are the path!”

Happy Sunday athletes!  We close out January this week, can you believe it!?  Already onto the 2nd month of 2019!!  How are your goals going so far this year?  If you’re not moving forward, maybe it’s time to talk to a coach and get on the right track!

CrossFit Kids will start back on Feb. 6th!  Know any kiddos between the ages of 3-11?  Send them our way as we’ll be having a Jr’s class for 3-6 yr olds and a Kids class for 7-11 yr olds!  And don’t forget our Yoga + Brews night coming up 2/8 with new neighbors Middle James Brewing!  Be sure to RSVP, invite friends for only $5, and bring a mat to get your swole and flexy on!

Stay tuned for some exciting announcements this week about Battle of the Ages IV and The CrossFit Games Open!!  Here’s your look ahead…

Monday – Starting our week off with some interval work.  Wall walks or handstand walks, dumbbell farmer’s lunges, dubs, and dumbbell power cleans.

Tuesday – Running, ground to overhead, and push-ups today in the metcon today.  Stay consistent and chip away at each task!

Wednesday – Front rack lunges and weight pull-up work first.  Afterwards, a little couplet of wallballs and pull-ups.  Ouch!

Thursday – Today we metcon first with 3 rounds of HR push-ups, deadlifts, and box jumps!  Then, some accessory work of banded good mornings, barbell glute bridges, and side planks.

Friday – Burpees, thrusters, and t2b, oh my!!!

Saturday – Partner WOD Saturday has a little bit of everything.  Come get your sweat on!

Sunday Oly with Becca is on before the big game!!  Come sweat before you enjoy some party food!

RISE Look Ahead

Monday – Shoulders!  30 sec on/ 20 sec off

Tuesday – Strength day & Benchmark day!!  Core & Shoulders and retesting Annie!

Wednesday – Core and Cardio!  40 sec on/20 sec off

Thursday – Spartanish training!  1:20 on/30 sec off

Friday – Strength day!  All about the legs!

Saturday – Aerobic interval – 1:05 on/25 sec off

So how many burpees do you want to bet that Brady wins another Super Bowl!?  (Insert eye roll!)  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 04/16

Sweat. Grit. Fun.  Yesterday was an absolute blast and we had so much fun at Battle of the Ages 3!!  Big congrats to all the teams that participated and especially the teams that podiumed and took home an awesome sword, axe or mace.  And a HUGE thank you to all our wonderful volunteers!  We could not have put on the event without our athletes who gave up their Saturday to judge and make sure the event ran smoothly!  We’re already looking forward to Battle of the Ages 4 next year!!

It’s shaping up to be another great week at the box!  We’ve got some fun workouts planned and we’re excited to cheer on masters athlete, Ann Marie, as she takes on the Regional Online Qualifiers workouts for the CrossFit Games this weekend!  Plus, Saturday is Yoga for Athletes, so grab a mat & we will see you there!!

Here’s your look ahead…

Monday – Snatch day!!  Working some snatches from each position today.  Then a nice chipper of running, strict hspu, deadlifts, air squats and running to close us out!

Tuesday – Starting off with an alternating EMOM of strict ring dips, strict + kipping pull-ups and rope climbs.  After, some front squat doubles.

Wednesday – Working through some push jerk percentages first thing today.  Afterwards, 4 sets of running, pull-ups & overhead squats against a 5 minute clock.

Thursday – Today we have some accessory work up first, followed by all the deadlifting and wallballs.

Friday – Back squat day!  Paused back squat that is.  Your metcon today is running and weighted lunges, hope you don’t need your legs all weekend 😉

Saturday – Partner WOD Saturday is back after BofA this past week!  So grab a friend, make them sweat it out and then stick around to stretch it out at Yoga for Athletes!!  Yoga is right after classes on the RISE side!

Sunday Oly with Becca is back this week as well!  Come get your lift on!

RISE Look Ahead

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

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

Wednesday – Strength Day!!

Thursday – Glycolytic Interval – 20 sec on/10 sec off

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

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

Let’s make it an awesome week ahead!  We’ll see you at the box!

A Look Ahead : Programming Week of 04/09

It’s here, it’s here…Battle of the Ages Week is here!!!  We are super pumped for an awesome event & hope you are as well!!  As a reminder, we will not have CrossFit or RISE classes this Saturday morning due to the event.  We have also cancelled Oly class for this Sunday, but will have Open Gym Sunday at normal time (1-2ish).

We shared lots of exciting things coming up this spring and early summer on the blog last week.  Be sure to check out all our upcoming events and mark your calendar ASAP!!

Here’s to an awesome week ahead…

Monday – Front squat day!  Working some triples today.  After, 7 rounds of rowing, db squats, t2b and burpees!  Never miss a Monday 😉

Tuesday – Working some gymnastics today, a little core, some bar muscle up work and hspu work.  Afterwords, grab a barbell for some a power clean and jerk E2MOM.  No metcon today, happy Tuesday!  Haha

Wednesday – Dumbbell snatches, overhead plate lunges and burpee box jump overs are the story for today!  First an EMOM, then for time!

Thursday – Paused back squat fun to begin!!  Then, 3 rounds of heavy deadlifts, goblet squats and running to finish you off!

Friday – Rowing & pull-ups paired with biking and hspu!  Afterwrads, some strict pull-up work coupled with some planking.

Saturday – No classes due to Battle of the Ages!!!  Come on out, we can’t wait to see you there!

Sunday – No Oly, just open gym at 1.

RISE Look Ahead

Monday – Anaerobic Interval – 30 sec on/20 sec off

Tuesday – Strength Day!

Wednesday – Glycolytic Interval – 40 sec on/20 sec off

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

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

Saturday – No classes due to Battle of the Ages!!

As always, we’ll see you at the box!

Battle of the Ages 3 : We’re 3 Weeks Out!!

Battle of the Ages 3 is just 3 short weeks away from this Saturday!!!  Be sure to join us for our 3rd annual event on Saturday, April 14th, it’s going to be bigger, badder, and better than ever!!

Want to sign up and compete for all the glory and of course, the ax!?  There’s still room for more teams!!  So grab 3 friends from different decades and get signed up here!  I think we already have 3 CFP teams!  Let’s add some more!!

Not planning to compete?  Well, we need you!!!  Our Battle of the Ages event is always so much fun, but would be completely impossible without the help of volunteers and judges!!  They make the event happen!  Volunteers and judges are responsible for check in, judging athletes in each event and heat time, live scoring, and more.  Judges will receive a free t-shirt as well as a FREE meal the day of the event!

It’s our hope to have enough judges to rotate in and out so that each judge can take a few breaks throughout the day.  Just follow this link to sign up as a judge!

Thanks so much & we can’t wait to battle it out with you in 3 weeks!!