A Look Ahead : Programming Week of 02/24

Under the lights, top of the podium!!!  That’s right, our CFP team Blood, Sweat & Beers brining home a 1st place finish in the RX division of WODapalooza!!!  Against 100 teams, they brought the heat, were relentless, took home two event wins and overall 1st place!  To say we are proud is an understatement!!  Congratulations Cory, Brandon, Sarah & Jen, you freaking crushed it!!!

Coach Amy did us proud as well taking home 7th in the scaled women’s division!!!  She was up against 30 women and battled it out through 6 workouts this weekend!  All weekend long back home in North and South Carolina, you better believe you could find CFP family and friends standing around yelling at their phones watching live streams…mid workout, at their desks, while driving (whoops), at lunch, etc.  We were cheering loud and proud back home and we are so incredibly proud of all 5 of you!  You inspire us and make us want to be better!  You all are coming home WINNERS!!!

Should we just shut the gym down next year and all go!?  Sounds good 😉  Here’s your look ahead…

Monday – You’re up against a 6 minute clock today…a little rowing, deadlifting and biking for 5 sets!

Tuesday – Working on those split jerks day, first some doubles, then heavy singles.  Afterwards, a quick 5 rounds of push press and chest to bar!

Wednesday – Starting off with some accessory work today…bent over rows and banded pull aparts.  Then, a 15 min AMRAP of dumbbell snatch, push-ups (rx+ strict hspu), and pistols!  **No fABtastic class today as Coach Alex is in Mexico for her wedding!!  She’ll be back next week!**

Thursday – Today we have 2 longer metcons.  First up, rowing, doubles, and wall walks (rx+ handstand walks).  Second, running, abmat sit-ups (rx+ t2b), and wallballs.  Just keep moving!

Friday – We start of with a hang clean + clean complex.  After, a fun chipper of rowing, pull-ups and hang squat cleans!

Saturday – As always, a fun partner WOD.  Three 6 minute AMRAPs, so keep that intensity up when it’s your turn to work!

Sunday – Open gym from 11-noon, Oly class with Coach Becca at 12!

RISE Look Ahead

Monday – Strength day!!  And a fun parter workout to follow!

Tuesday – Working that posterior chain today with a fun chipper x 3!

Wednesday – Spartanish Training – 1:30 on/30 sec off  **No fABtastic class today as Coach Alex is in Mexico for her wedding!!  She’ll be back next week!**

Thursday – Cardio & Core – 40 sec on/20 sec off

Friday – 2 minute intervals, 4 fun workouts!

Saturday – A fun partner workout!  Three 6 minute AMRAPs, so keep that intensity up when it’s your turn to work!

Who’s ready to close out February!?  Keep moving!  We’ll see you at the box!

A Look Ahead : Programming Week of 02/17

It’s WZA week!!!  This week we’re sending down 5 of our coaches (along with a sweet cheering squad) to compete in WODapalooza in Miami!  Coaches Brandon, Cory, Jen & Sarah are RX Team Blood, Sweat & Beers and Coach Amy is competing in the scaled division.  You can follow along all weekend on the leaderboard and stay tuned to our Instagram account (@crossfitpineville & @riseclt) and stories for heat times, live videos of workouts, and awesome pictures!

Athletes Jake Jerles and Alyssa Carlson are getting in on the action, too!  On Thursday, Jake is competing in the WZA Weightlifting Faceoff and Alyssa is competing WZA Gauntlet!!  We’ll be sure to share videos of them as well!  Head over to the WODapalooza website for all the info and schedules released so far!

You better believe we’ll be cheering loud and proud from home base!  Good luck to all our athletes, we’re so proud of your dedication and discipline and we know you will shine bright in Miami this weekend!!!!  You’re already winners in our book!!

Just a heads up, no open gym this Saturday as Coach Becca is hosting a lifting clinic from 10:45-12:45.  Sunday is open gym only from 11am – 12pm.  Here’s your look ahead…

Monday – Hang snatch singles up first today!  Then, 3 rounds of snatches and t2b!  Go fast, there’s a 10 minute cap 😉

Tuesday – We start off with tempo front squats today!  Afterwards, Charlie Horse…a benchmark workout of biking, front squats and burpee box jump overs!  So long legs!

Wednesday – Long metcon Wednesday…it’s a thing!  5 rounds of running, wallballs, and db burpee box stepovers.

Thursday – Going overhead with split jerk doubles today.  Then, 3 3-min AMRAPS of biking, pull-ups (rx+ c2b) and push-ups (rx+ strict hspu).  Go fast, you have built in rest!

Friday – Deadlifts and DB bench press to start off.  After, simple, not easy!  3 2-minute AMRAPs of burpees and KBS.  How many rounds can you get?

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Sunday – Open gym only from 11-12!

RISE Look Ahead

Monday – Strength day!!

Tuesday – All the things!  Working against a 5 minute clock…the faster you go, the more rest you get!

Wednesday – Alt 30 min EMOM!  Skiing, wall walks, burpees, box jumps, ground to overhead & hollow holds.

Thursday – Cardio!  1:05 on/25 sec off

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

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Ready to crush this week ahead?  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 11/04

Week 4!!!  Who’s leg’s are sore!?  Shooooweee mine are!  But 20.4 is in the books…on to 20.5!  Speaking of 20.5, this Friday is Friday Night Lights!!!  We’ll run 20.5 all day in Friday classes, but the real fun begins at 6pm!  Your coaches will kick off the first heat, and then we’ll run heats as late as we need!  We’ll provide some pizza and beer from Middle James, feel free to bring your own drink and a dish or dessert to share!  Cheers to finishing out the 2020 CrossFit Games Open!!

And since we’re talking about celebrating, mark your calendars for Saturday, December 7th!  More details are coming this week, but CFP/RISE will be partnering with Faith Rx’d & Operation Christmas Child as we celebrate the holidays this year!  We’re excited to give back and of course, celebrate with our favorite gym family <3

Everyone seems to be loving Endurance WOD Sundays, so we’re happy to bring you more!  Becca will still coach 2 Oly classes a month and the other Sundays will be Endurance classes.  Same time, 12 noon.  This month Endurance Sundays will be 11/3 and 11/17, Oly will be held 11/10 and 11/24.

Here’s your look ahead…

Monday – Row, snatch, bike, snatch, repeat!

Tuesday – A little cluster + thruster complex to start us off.  Then, a sprint chipper of thrusters and doubles for time!

Wednesday – Bench press day!  Working doubles up through your percentages.  After, 3 rounds of dumbbell shoulder to overhead, t2b, and strict handstand push-ups.

Thursday – Cardio interval work today…hopefully nothing gets too sore before 20.5 😉

Friday – 20.5!!  Friday Night Lights at 6pm!

Saturday – Back to our regularly scheduled partner WODs!  Can I get an AMEN!?

Sunday – Open gym at 11 & Oly with Becca at 12!

RISE Look Ahead

Monday – Strength day + 20.4!!

Tuesday – EMOM fun!

Wednesday – Spartanish Training – 40 sec on/20 sec off

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

Friday – Strength day!!

Saturday – Tabata!  20 sec on/10 sec off

There are 8 weekends left in the year!  Decide now how you plan to close it out and how you can get closer to your goals!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 06/17

Have you RSVP’d to our 6 Year Anniversary Pool Party yet!?  The Blounts are so graciously hosting us at their pool, Saturday, June 29th starting at 4pm.  New Wrap Order will be there, selling some delish food, CFP will provide some beverages and dessert, and fun will be had by the whole (fit) family!  Just be sure to RSVP to our event in our private FB page.  And if you’re not part of group, let us know so we can add you!!

The results are in!!  We will be announcing our Small Group Nutrition Coaching Collective winner this week!  In about 8 weeks time, the 9 participants who worked with The Fuel Method collectively lost almost 70 inches and 50.5 pounds!!!  What!?!?  This is SO amazing because these were all members of our gym.  They already had the exercise part down, they come in consistently and get their workouts done.  But now, they took charge of their nutrition, were fueling their bodies, and the successes followed.  We can’t wait to highlight our winner, the runners up, and all the successes and takeaways that had nothing to do with the scale!!  So stay tuned!

We will be launching our next Small Group Nutrition Coaching Collective in 4 short weeks, on Monday July 15th!!!  More details to come, including dates for info sessions, and steps to get signed up with Alex and The Fuel Method.

If you ordered meals with Fit Fresh Kitchen last week, they are ready for pickup starting first thing tomorrow morning!  Remember, you can order every Monday-Thursday at 1pm for pickup the following Monday.  Make your life/meal planning/meal prep a little easier and grab a few meals for sure!!  Your taste buds will be very pleased!

Here’s your look ahead…

Monday – Snatches are the name of the game!  Some snatch lift off + hang snatch work up first.  Then a 10 minute AMRAP of rowing (rx+ biking) and, you guessed it, more snatches!

Tuesday – Some accessory work up first of single leg RDLs and snow angels.  Afterwards, 12 minutes of bar muscle ups, single arm dumbbell hang power cleans, and goblet reverse lunges!

Wednesday – Conditioning day….some interval work of running, wallballs, pull-ups & burpee box jump overs.

Thursday – Shoulder press for our strength training.  Then, some intervals of biking, push-ups, and rowing!

Friday – Clean and jerks!  Working up to a heavy rep for the day.  After, a few more clean and jerks…about 30 squat clean and jerks…for time!

Saturday – Partner WOD Saturday in full effect!  Come get sweaty!

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

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

Tuesday – Strength day!!

Wednesday – EMOM Wednesday!!  Rowing, skiiing, and sprinting!

Thursday – Strength day!!

Friday – Functional Fitness Friday – 1:05 on/25 sec off

Saturday – Spartan-ish training – 1:30 on/20 sec off

As always, we’ll 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 02/03

Happy Birthday Coach Cory!!!  The big 3-0!!!  We’re so grateful you’re apart of the CFP family and that you were born 30 years ago!  May your 30s be fitter than your 20s, the weights feel lighter, and the PRs abound!  Cheers, buddy!

And happy Super Bowl Sunday!!  My team is out, I’m just here for the commercials and Maroon 5.  Ok, and maybe the snacks.  But I’ll be sure to get all (or the majority, anyway) of my protein in early in the day and I’m going to pick what I really want to splurge on & fully enjoy it instead of hanging by the snack table all night (PRO tip!).

Don’t forget, Yoga + Brews is this Friday night!!  We will not have a 5:30pm RISE class or the 6pm CF class as Yoga will start at 6.  After, we will socialize and enjoy some great brews from Middle James Brewing!  Bring your own mat and friends are $5!  Can’t wait to see y’all there!!

Open t-shirt sign-ups are by the WODify stand.  Get signed up and join our CFP Open Team Challenge, should be lots of fun!  Here’s your look ahead…

Monday – AMRAPs are the name of the game!  You can decide which is first…rowing, doubles and strict handstand push-ups or running, push-ups and dumbbell snatch.

Tuesday – All the cardio.  Let’s just leave it at that!

Wednesday – Back squat day!  After, 12 minutes of doubles, wallballs and t2b!

Thursday – Some accessory work up first of weighted chin-ups, suitcase & waiter’s walks, ring rows, and dumbbell shoulder press.  Then, 3 sets of a little running and burpee box jump overs.

Friday – Deadlift day!  And afterwards, a little chipper of rowing, cleans, and c2b (rx+ bar muscle ups)!

Saturday – Grab a partner, a barbell, and a wreck bag for this fun Saturday partner WOD!  Should be a good challenge!

Sunday Oly with Becca is where it’s at!  Come lift with us!

RISE Look Ahead

Monday – Strength day!!  Working that Core & Shoulders!  Plus, benchmark WOD DB Kalsu!

Tuesday – Shoulders & Cardio!  30 sec on/20 sec off

Wednesday – Functional Fitness Fun!  1:20 on/30 sec off

Thursday – Legs & Cardio!  40 sec on/20 sec off

Friday – Cardi-Oh look, weights!  1:05 on/25 sec off

Saturday – Strength day!!  Legs & Back baby!

The ground hog said spring is on the way & after weather like this weekend, we’re ready for it!  As always, we’ll see you at the box!

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!

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!