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 09/02

I mean, if you’re not having fun, are you even doing it right!?  Summer may be coming to a close, but plenty of fun is going on this fall!!  Just this month we have so much to look forward to…Yoga + Brews, Beers & Burpees, and some of our coaches are off to defend their title at Beer City Beat Down!  (I’m sensing a beer theme here…it’s all about balance, right!?)

We certainly hoped you had a great long weekend celebrating and didn’t labor too much!  We’re excited to host another Yoga + Brews this Friday!!  Our very own Sarah Carley will lead us in a 30-40 min yoga/stretch session starting at 6pm.  Then we’ll cheers to the weekend with some beer from neighbor, Middle James!  Bring friends!!  Non-members are only $5, the more the merrier!

Here’s your look ahead…

Tuesday – A mixture of rowing and biking with shoulder to overhead.  8 sets with some rest mixed in!

Wednesday – 3 rounds of t2b, bodyweight deadlifts and box jumps…for time!  Then some accessories and barbell bridges and plank work.  **Don’t forget, fABtastic core & booty class at 5:30pm!**

Thursday – Some gymnastic interval work first…static holds, getting upside down, etc.  Afterwards, alternating every 90 seconds, some rowing, burpee box jumps overs, pull-ups, doubles and lunges.  Yikes!

Friday – Paused front squats up first, followed by running, thrusters and running!  **Yoga + Brews begins at 6pm!  No 5:30pm RISE or 6pm CrossFit**

Saturday – Grab a wreck bag and a partner for this WOD!  And maybe wear long sleeves, wreck bags are known to leave some raspberries 😉

Sunday – Open Gym at 11 and Oly with Becca at 11!  You won’t see Becca again until the 29th, so come get your lift on!

RISE Look Ahead

Tuesday – 1:05 on/25 sec off – Shoulders baby!

Wednesday – AMRAPs galore!!  Rowing/running coupled with dumbbell favorites!

Thursday – 40 sec on/20 sec off – Don’t skip leg day!

Friday – Strength day!!  Legs & Core!

Saturday – Metcon Saturday…come get that cardio in!

Happy September!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 08/26

Perspective sure is everything.

Happy Sunday athletes…hope you all had a great weekend!!  The parking lot has definitely been FULL this week with the opening of Middle James!  We are taking note and hopeful that the weeknights will even out a bit here soon.  Thursday and Friday nights may tend to be a little busy, so we will definitely take note of our programming and running may be done earlier in the week or on Saturdays.

The parking lot directly behind us is empty as that motorsports business closed, so that’s always an option for parking!  Change is hard.  But also, let’s remember we’re able bodied (thank goodness), we can walk (and work on our NEAT – non exercise activity thermogenesis), and we like good food and beer and fun neighbors!

Speaking of Middle James, our second Yoga + Brews is Sept. 6th at 6pm!  The more the merrier, so join us for a little yoga and a post yoga brew!  And speaking of brews…it’s not too late to sign up for Beers & Burpees!!!  We’re helping raise money to grant wishes for some awesome local kiddos.  Read more here if you’d like, grab a partner & get signed up!

Here’s your look ahead…

Monday – Deadlift day!  Working through some percentages today.  Then, grab a dumbbell!  A chipper of doubles, single dumbbell deadlifts, dumbbell overhead lunges, and dumbbell stepovers awaits!

Tuesday – Going overhead with push press, push jerk and split jerks.  Afterwards, 3 sets of burpees and dumbbell hang cleans!

Wednesday – We metcon first today.  6 sets of running, strict pull-ups, toes to bar, and push-ups.  Once you’re finished and recovered, some accessory shoulder and core work.

Thursday – Squats, squats, squats, squats!  Back squats first!  Then, a triplet of wallballs, kettlebell swings and box jumps.

Friday – Push press up first.  After, some intervals of rowing, c2b, and strict hspu.

Saturday – A Saturday waterfall partner WOD!  Grab a friend and come workout!

Sunday – We will have open gym only from 11am-12pm due to the holiday weekend!

RISE Look Ahead

Monday – Anaerobic Interval – 30 sec on/15 sec off

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

Wednesday – Strength day!!  Shoulders & core!

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

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

Saturday – Glycolytic Interval – 1:05 on/25 off

Ever wondered about the different intervals and what they mean?  Read up here!

Ready to make it a great one!  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 09/18


Happy Sunday athletes!  Thanks to all that came out & participated in Beers & Burpees yesterday!!  It was an awesome, warm day & we’re always happy to support such a great event & charity with the amazing Charlotte CrossFit community!!  We’re already looking forward to next year!

Great work during deload week last week.  It’s always a good idea to take a break from the heavy percentages on the barbell here and there, although we were still working plenty hard last week!  This week, we’re back at it!  You have exactly 2 more weeks to collect BINGO’s!!  So get to it & as always, we’ll see you at the box!

Here’s your look ahead…

Monday – Paused front squats are up first this week!  We’re working up to a heavy single in 20 minutes.  Then, a couplet of heavy(ish) thrusters & strict pull-ups (or rx+ ring muscle ups)!

Tuesday – Power snatch, working doubles between 70-75% today!  Afterwards, 3 rounds of running, chest to bar, hspu & du!  25 min cap!

Wednesday – Back squat day!  Working through some percentages to some heavy singles between 90-95%.  We have 2 metcons to complete afterwards, first deadlifts & pullups, then wallballs & t2b.

Thursday – Starting with shoulder press today – working up to something heavy and retesting your 1RM.  A fun chipper awaits of rowing, Russian twists & running!

Friday – Warming up for front squats with some paused front squats!  Then sets of 6 front squats at 75% of your 1rm.  Another chipper today, this time rowing, kbs & goblet squats!

Saturday – This week’s partner WOD is in teams of 2 or 3!! Grab some friends & come ready to work!!

Sunday Oly with Becca – come work on those Olympic lifts with us!

RISE Look Ahead

Monday – Aerobic – 45 sec on/15 sec off


Wednesday – Glycolytic – 20 sec on/10 sec off

Thursday – Glycolytic – 20 sec on/10 sec off


Saturday – Aerobic – 1:30 on/20 sec off

A Look Ahead : Programming Week of 09/11


That’s right…it’s deload week!  Don’t worry, we’ll still use a barbell here and there.  It just won’t be as heavy, we won’t be so worried about PR’s and percentages will be much lower.  Just for a week, it’s good for you!  Promise 😉

Anywho…prepare for lots of rain and wind Monday into maybe Tuesday, but we will be open & ready to work at CFP!  Our hearts, thoughts, and prayers are with all of those in Florida and in Irma’s path!  Counting our blessings here and always so thankful for this community!

Here’s your look ahead…

Monday – Working on some handstand push-ups to start with some negatives kicked up on the wall or piked on the box/floor, then some dumbbell z-press.  Afterwards, 3 sets of rowing, overhead squats & pull-ups with some rest between rounds!

Tuesday – Starting off with some accessory work of good mornings, kettlebell windmills, and planks.  Then, a 12 min AMRAP of strict pull-ups, strict hspu & kbs.  As a kicker, you’ll complete a 200m run after every 3 rounds during the AMRAP.  Fun times 🙂

Wednesday – Can you say bro sesh?  Grab some dumbbells, we’ve got sets of banded face pulls, tricep extensions, & hammer curls, oh yes we do!  Your WOD is 4 sets of running, burpees, t2b, slamballs & running with a 6 min time cap on each set.

Thursday – Today we’ll metcon first with a fun chipper that we completed back in June.  Are you more fit?  Afterwards, kettlebell front rack carries and farmer’s carries.

Friday – All the strict movements today!  First we have some Zercher front rack reverse lunge superset with some strict ring dips.  For our metcon, 3 rounds of strict pull-ups, strict hspu, burpees & running!

Saturday – A fun partner WOD awaits!!  Grab a friend or workout with someone new (check that off your BINGO box 😉 ) and get your sweat on!  Don’t forget Beers & Burpees is later that day at CrossFit Charlotte!  We will see you there!!

Sunday Oly with Becca – come get your lift on!!

RISE Look Ahead

Monday – Everyone’s FAV!  Glycolytic – 20 sec on/10 sec off!

Tuesday – Anaerobic – 20 sec on/20 sec off

Wednesday – STRENGTH DAY!

Thursday – Anaerobic – 20 sec on/20 sec off

Friday – Aerobic – 1:20 on/25 sec off

Saturday – STRENGTH DAY!

Beers & Burpees – Last Chance to Sign up!!

2017 bnb kids

Beers & Burpees is literally just around the corner…it’s NEXT WEEKEND!!!  We are so excited to partner with this amazing group of CrossFitters & support the wonderful charity of Dream on 3!  Just take a look at the awesome kids above that we have the privilege to support through this fun charity event!!

If you haven’t signed up yet, it’s not too late!!  Follow the link here to sign up you and a partner.  It’s $60 a person and remember, all proceeds go to Dream on 3!  CFP is participating mostly in 12:30 and 1pm heats which are already sold out.  But don’t worry, just sign up for the 1:30pm heat and we will definitely stick around to cheer you on, drink more beer (because it’s included in your sign up) & have fun!!

Don’t drink beer?  That’s ok, drinking is completely optional in the non-competitive heats.  Have kids?  Awesome, they can participate in the Brownies & Burpees event!!  (Can adults do this one, too!?  We like brownies! 😉 )  Plus, there will be food trucks, music, “field-day” event, and fun for all ages!!  Need some volunteer hours?  Come be a judge!  Judges are still needed from 11:30am-1pm and 3:30-5pm.  Can’t compete, but still want to come hang?  You can definitely do that too!!  Can’t come, but want to donate?  Follow the link here!

So here are your 4 ways to participate & give back to Dream on 3:

  1. Find a partner, pick a heat time & get signed up!!
  2. Have your kiddos participate in the Brownies & Burpees event!
  3. Be a judge!!  Email us at info@pinevillecrossfit.com if you’re able to judge & which time frame you prefer!
  4. Donate here!!  100% of all donations raised will go to Dream on 3!!!

We’re excited to see you next weekend at CrossFit Charlotte (9535 Monroe Road Suite 100, Charlotte, NC) for this great event!

Save the Date : Beers & Burpees 2017!!

beers and burpees

Mark your calendars for Saturday, September 16th for the 7th Annual Beers and Burpees Charity Event!!  CrossFit Pineville is proud to be a co-host for this event again this year!  We had an absolute blast participating last year & we’re excited to recruit as many as we can to come out and join in the fun this year!!  Can’t wait to see you there!

Registration will be opening in the next few weeks!  Here are all the details you need to know:

The Beers and Burpees Charity Event (www.beersandburpees.com) has been held for the last 6 years and last year, with your help, we raised $31,490, all of which went to the Dream on 3 charity.
Date/TimeSaturday, September 16, 2017 (11am6pm)
Location – CrossFit Charlotte
The Charity – 100% of the money will go Dream on 3 charity (www.dreamon3.org) which is a sports based wish granting organization for Charlottearea kids with chronic illnesses, developmental disabilities, or other life-altering conditions. 
The WOD – 3 rounds, chug a beer, 250m run, 25 wallballs, 25 burpees, 25 pull-ups, 25 box jumps
Last year, in our first year making the event open to the public, we had 500+ attendees.  They year we’re expecting at least 700-900 attendees .  At the event, we will have past and future Dream on 3 kids attending to show their support and help remind our participants why we’re doing the event.   The event will be held in 30 minute heatsFood trucks, music to entertain, a kids “Brownies and Burpees” heat, charity raffles/auctions, “field-day” type activities and some local news media coverage as well.

A Look Ahead : Programming Week of 12/19


Huge thank you to the Beers & Burpees organization for the weightlifting clinic we WON with gym participation at their event back in August!! Yesterday was an awesome day of learning all about the Snatch with James Tatum and Mie Yoshinaga! Who wants to us to schedule a Clean & Jerk clinic for early 2017?

Can you believe a week from today is Christmas!?! We shared our 2016 Holiday Hours on the blog last Friday, but here’s a refresher for you…


We hope you all have a wonderful week with minimal work and lots of friends and family!  As always, we’ll see you at the box to get your sweat on!  Here’s your look ahead…

Monday – We’ll be working on some pistol progressions today!  View some good videos on pistol progressions here from Carl Paoli (a quick 4 part series!).  Then, you have a 10 min EMOM of c2b pull-ups, ring dips and wallaballs, oh my!

Tuesday – Push press today, 5 sets of 3.  Your metcon is 4 rounds, each for time, of ground to overhead, box jump overs and rowing with a 1 minute rest between rounds!

Wednesday – Back squat day! 3 sets of 5 heavy reps of 80% or above if you’re able!  Get ready for a little more rowing today, with 2 5 minute rounds of a 500m row, 40 kbs, and ME pull-ups.  Don’t worry, you get a solid 5 minute rest between rounds!

Thursday – Today we’re building to a heavy 1 rep clean and jerk in 20 minutes.  Afterwards, an AMRAP of power cleans, box jumps and push-ups awaits.

Friday – A solo chipper today, a little longer than the norm.  OHS, bar over burpees and shoulder to overhead with some running in between!  Bring your lungs and be ready to work!

Saturday – Merry Christmas Eve!!!  We only have our 830 & 930 am classes today.  It seems fitting to complete our annual 12 Days of Christmas WOD today!  Are you more fit than last Christmas?  We shall see 😉

Sunday – We are closed today!  Wishing you and yours a very Merry Christmas!!!