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!!

CFP/RISE Fall 2018 Nutrition Challenge

Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our 8 Week Fall 2018 Nutrition Challenge starts Monday, September 17th!!! Coaches Michelle, Amy & Sarah are excited to head this up and share their knowledge of nutrition, how to properly fuel your body, & help you achieve those health & fitness goals you’ve been wanting to hit!

These 3 ladies have been working on their nutrition to achieve their own goals and are absolutely confident that they can help you do the same over our 8 week Fall Nutrition Challenge!!

Here are all the details you need to know to join the Fall Nutrition Challenge:

  • It is highly encouraged (but totally optional!) to sign up for the most accurate body fat testing, coming to CFP/RISE NEXT SAT, SEPT 1st!!!  See all the details here and follow this link to get signed up!
  • This is NOT a paleo/whole 30 challenge – this is a nutritional rebalancing, flexible dieting challenge!  No foods are “off limits”.
  • The challenge will run from Mon, Sept 17th through Sun, Nov 11th setting you up for a successful Holiday season!
  • We will have 2 informational sessions the first week of September!  Lots of great info will be shared (what are macros, what is cleansing/intermittent fasting, what you should be eating) so do all you can to make it to an info session!!  Wed 9/5 at 7:30pm & Sat 9/8 at 10:30am  **If you absolutely cannot make it to one, let one of us know & we will do what we can to get you the info needed to participate!
  • You will be assigned a coach – either Michelle, Amy or Sarah – who will guide you the entire challenge & who you will check in with weekly.
  • You will take measurements pre & post challenge to track your progress including your weight, body measurements as well as 2 benchmark workouts!
  • You will complete your pre measurements, metcon and weight lift by Mon, Sept 17th.  Post measurements and retesting of the metcon & wight lift must be completed by Sun, Nov. 18th.
  • You will take progress photos throughout the challenge and share them with your coach.
  • There are AWESOME prizes up for grabs!!!  Make it to an info session to learn what sweet prizes you could win!
  • A buy in is required to be eligible for prizes.

We are SO excited to see you guys take control of fueling your bodies and all the amazing results you’ll get out of it!!  We can’t wait to see you at the info sessions!  Email Coach Michelle at info@pinevillecrossfit.com with any questions!

CFP 5 Year Anniversary Party!!!

Who: YOU + your fam, friends, neighbors, etc

What: CrossFit Pineville’s 5 Year Anniversary Party!!!

Where: CFP and RISE Charlotte

When: Saturday, June 23rd starting at 10am until ?

Why: To celebrate 5 years of fitness, health, wellness, community and more!

Please consider this your cordial invitation to CrossFit Pineville’s 5 Year Anniversary Party!! As of the beginning of June, we have officially been open for business, fitnessing and changing lives through working out and community for 5 whole years.  We are pretty dang proud of that and feel it calls for some big time celebration!!!

The fun actually begins this Monday, May 28th with Memorial Day Murph and kicking off our 4 week Check-In Challenge!!  Anytime you come to workout at CFP or RISE, check in on Facebook and/or Instagram!  We will announce 2 winners of our Check-In Challenge at the party on the 23rd!  We have two awesome giftcards up for grabs!!

And we would love to have you out to help us celebrate on the 23rd!!  We will begin the day with a group WOD at 10am for CrossFit and RISE.  Afterwards we’ll plan to grill out, eat, drink & cheers to 5 amazing years!!  We will provide the meat & some beers, so plan to bring a dish to share and your beverage of choice!  We will also have a fun raffle the day of with some pretty awesome prizes (more info on that below)!

To earn raffle tickets:

  • 1 ticket for each year you’ve been a member of CFP or RISE!
  • 1 ticket if you are already signed up for Beers & Burpees!!
  • 1 ticket if you are already signed up for AMRAP for Autism!!
  • 1 ticket each for participating in our mini fitness events the day of (we’ll have 4 or 5 quick, mini fitness events you can participate in!)

See below for some hints of our sweet raffle prizes & expect a few other exciting prizes and surprises we have up our sleeve for that day…

We hope you’ll join us on the 23rd to celebrate!!!  Here’s to many more years of fitness, health, wellness & community at CFP & RISE!!

Coming Soon to CFP/RISE : Recovery Packages

As coaches, we’re always looking for ways to keep our athletes healthy and working toward their goals!  As athletes, we’re always looking for ways to recover faster, better, and stronger in order to reach our goals!  So, we’re excited to announce our new recovery packages, beginning Nov. 1st!!


Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still overtrain and feel guilty when they take a day off.  The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are critical to sports performance for a variety of reasons.  Some are physiological and some are psychological.  Rest is physically necessary so that the muscles can repair, rebuild, and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work, and fitness goals.

Getting a lot of CrossFitters, and fitness enthusiasts alike, to take adequate rest days is sometimes easier said than done.  Enter, the Air Max Compression Boots!


Benefits of the Air Relax Compression Boots:
  • Maximizes the ability to refuel, re-hydrate, relax, and recover
  • Helps to integrate effective daily recovery into training programs
  • Provides the competitive edge to reduce muscle fatigue
  • Boosts your performance and takes you to the next level

We’ve got 2 great options for recovery – unlimited access to the Air Relax Compression Boots for $25 a month OR unlimited access to the Air Relax Compression Boots paired with one dry needling session a month from Dr. Amy for maximum benefits for $60!  Single sessions with the Compression Boots can be purchased for $10.

We’re excited to see how this will benefit our athletes!  Feel free to reach out to Coach Brandon or Michelle with more questions or email us at info@pinevillecrossfit.com!

Happy recovering!

A Look Ahead : Programming Week of 10/09


Thanks so much to everyone who came out Friday night to celebrate Coach Joel!!  We had an awesome time, and while we’re sad to see him go, we’re excited for his next chapter!  Good luck Joel!!!

We’re still working through our front squat cycle!  Be sure to stretch those hips out and listen to your body if you’re feeling sore.  But hopefully you’re starting to feel stronger at those heavier percentages!

We’re excited for an awesome week!  There’s some rain in the forecast and hopefully some cooler temps.  Here’s your look ahead…

Monday – Starting off with some paused front squats around 92% of your 1rm.  Then, 2 rounds of burpee pull-ups (rx + burpee bar muscle ups), thrusters & dubs.  Afterwards, a little extra credit work of some strict hspu and some suitcase carries.

Tuesday – Spending some time on our hands working on handstand progressions today.  For our metcon, we have 3 sets of rowing, t2b & push press.

Wednesday – Back squat day!  Working through some heavy percentages.  Then some intervals of wallballs, kbs, burpees, & rowing with some rest in between.

Thursday – Split jerks today!  Afterwards, a 10 min AMRAP of running, t2b & sdhp.

Friday – Working up to a heavy snatch today.  Our metcon is a couplet of wallballs & pull-ups!

Saturday – As always, a fun partner WOD!  Rowing & sandbag lunges today, fun stuff!!

Sunday Oly with Becca – come get your lift on!

RISE Look Ahead

Monday – Glycolytic day! 20 sec on/10 sec off

Tuesday – Aerobic – 45 sec on/15 sec off

Wednesday – STRENGTH Day!

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

Friday – Anaerobic – 20 sec on/20 sec off

Saturday – STRENGTH Day!

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 10/02


Happy October athletes!!!  Some how we’re entering the final quarter of 2017!  We’re ready to finish the year out strong and go into 2018 more healthy and fit than ever!  Who’s going to join us??  We hope you got your BINGO submissions in!  Be sure to turn in your BINGO cards to a coach and we will tally all the Bingos & announce a winner later this week!

This Friday, we say ‘see you later’ to one of our long time coaches, Joel Hargett, as he enters a new chapter of life!  We’ll be seeing him off with a little good luck party Friday night at 7pm at Piedmont Social House!  Join us to come wish Joel the very best as he closes this chapter out!!

Here’s your look ahead…

Monday – Starting our week off with some pause front squats!  Some single, heavy reps.  Then, a short and sweet metcon of bar facing burpees & hang cleans.  Hooray!

Tuesday – Getting upside down & working on our hands.  After, 4 sets each for time of running, push press & bar muscle ups!

Wednesday – All the metconing today with 4 sets of rowing, hspu, pull-ups, air squats, and rowing.  A little extra credit afterwards with some kb front rack carries

Thursday – A fun clean complex that will likely get that heart rate up!  Then, an alternating EMOM of rounds of the chief and some double unders!

Friday – All the weightlifting with some snatch work, then some front squats!  We’ll finish with a 10 min AMRAP burpee box jump overs, t2b & wallballs.

Saturday – Another fun parter WOD today of rowing, dumbbell thrusters & strict pull-ups, oh my!

Sunday Oly with Becca!  Come get your lift on!

RISE Look Ahead

Monday – Aerobic day – 3 mins on/1 min off

Tuesday – Strength Day!

Wednesday – Glycolytic day – 20 sec on/10 sec off

Thursday – Anaerobic – 20 sec on/20 sec off

Friday – Strength Day!

Saturday – Glycolytic – 45 sec on/15 sec off

It’s a great week to have a great week!!

Benefits of Post-WOD Mobility


Are you guilty?  We see it all the time.  An athlete finishes up their WOD, adds their score to Wodify and darts out the door, still sweaty, cell phone and keys in hand.  No post WOD stretching or mobility, jumping in their car to sit in traffic, get home, get the kids, etc.  We get it!  Life is busy!!  But neglecting that prime time post-WOD to get some mobility in can be detrimental!!

So make a commitment, even if you start with only 5-10 minutes of stretching or mobility before you leave.  Add it to your daily WOD and see if you don’t see astounding benefits!  Like some of the following…

Benefits of Post-WOD Mobility

1- Increased Flexibility – your muscles are warm and post WOD is a prime time to work on adding some new range of motion.

2- Better Posture/Less Stiffness – while working out your muscles do a lot of contracting leaving them stiff and shortened.  Some stretching will reset and help elongate those muscles.

3- Lactic Acid – adding in some mobility after your workout should help move around some of the lactic acid that builds up in our muscles, thus leaving you less sore and recovered more quickly!

4- Less Risk of Injury – increased range of motion and better circulation are going to put you at a reduced risk for injury, keeping you healthy and and in the gym working toward your health and fitness goals!

SO, do yourself a favor and start adding in some post-WOD mobility to your daily routine!  If you’re not sure what stretches to incorporate…ask your coach!!  They can point you in the right direction (think hip/hamstring stretches post squatting or shoulder/chest/back after a shoulder intensive workout, etc).  And remember, we have Yoga for Athletes every Thursday night at 7!!!

Our goal is to keep you healthy, pain free, happy & fit! But we can’t stretch for you 😉

Small Group Gymnastics Training


At CFP & RISE Charlotte we’re always looking for ways to make our athletes better and help you achieve your goals!!  Are you having trouble with Pull Ups? Muscle Ups? Toes To Bar? Handstands? Kettlebell Movements?

Well have no fear!  Starting the week of Monday August 7th, Cory Michael and Warren Gheen will be offering 1 on 1 or Small Group training sessions to help you reach your goals!


  • Four 30 Minute Sessions
  • You pick your area of Focus
  • A self assessment for baseline will be completed prior (video to come)
  • Individualized homework/practice included
  • Sign Up Time Slots will be at the box by Wednesday afternoon!


  • 1 athlete = $120
  • 2 athletes= $160
  • 3 athletes= $200


*Must pay for all 4 sessions up front.
*Small Groups Must attend all sessions together (24 Hour Cancellation Policy)

We’re so excited to see improvements, celebrate successes and cheer you on as you hit master those difficult movements!  As always, let us know if you have any questions by emailing us at info@pinevillecrossfit.com

A Look Ahead : Programming Week of 06/19

AmandaS1 AmandaS9


Amanda, not a day goes by that we don’t think of you or miss you!  It feels nearly impossible that you’ve been gone from us for a full year.  And while we hate it, we are so grateful to have known you.  You changed all of us for the better…taught us to live life, laugh more, and love hard and well!

We weren’t sure how we would continue, but day by day, time still passed and while it doesn’t hurt less, we can cope better.  We carry you with us, we see you in each sunset and every 22, we shine your light, we thrive for you!!  Thanks for letting us be apart of your story, and more so, thanks for being apart of ours!  Cory, we love you and are so proud of your strength!!  You give us courage to continue and thrive each and every day! <3

As always, let’s make it an awesome week ahead!  When you feel like you want to quit, remember those who can’t WOD with us anymore and keep going!  Cheers to the week ahead!

Monday – Back squat day!  3 sets of 8 reps might just feel like some cardio 😉  Then an EMOM of rowing, pull-up work, push press & overhead lunges!  Fun day!

Tuesday – Some gymnastics conditioning today, we’re spending time on our hands!  Your metcon is intervals of rowing, skiing & bike…could definitely get dicey!

Wednesday – A little lower body mixed with upper body…dumbbell walking lunges superset with ring dips.  Afterwards you have a 10 min AMRAP of power cleans and hand release (or handstand) push-ups.

Thursday – Some 3 point snatch work followed by a snatch EMOM.  Then, you’ll need a rope & a pull-up bar for a quick sprint of DU and chest to bars!  And don’t forget about your recovery – every Thursday at 7pm is Yoga with Courtney!!!

Friday – 3 point cleans today!  A few rounds of a triplet of bar over burpees, ground to overhead and t2b awaits, ending with a 1k row.

Saturday – Grab a friend/partner/neighbor/acquaintance…whoever really…and come get your partner WOD on!

Sunday Oly with Becca!  Be there or be square 😉

Coach Highlight – Robert Herford

Please help us welcome CFP member and athlete, Robert Herford as our newest Coach!!


Rob, and his wife, Macaira, have been members of CrossFit Pineville for almost 18 months now!  Rob played several sports growing up and in high school and enjoyed body building and lifting to stay fit.  It was Macaira’s idea that they try CrossFit and CFP and the rest is history!  Rob was immediately hooked!

rob and m

Born and raised in Charlotte, Rob is a Gamecock alum and his day job is as personal injury lawyer in downtown Charlotte.  Rob enjoys the competitive nature of CrossFit and is always striving to be better, fitter and stronger.  He wanted to learn more about the movements, technique, and programming and decided to pursue his Level 1 and help coach a few classes at CFP.

We’re excited to have Rob as part of the CFP Team, plus, it’s always great to have a lawyer around, right!? 😉  Read more about Rob below…

Robert’s Coach Profile

1. Tell us a little about yourself. I was born and raised in Charlotte, NC where I attended Charlotte Catholic High School playing varsity football, lacrosse, and golf. I left Charlotte for Columbia, SC when I began my studies at the University of South Carolina, receiving my Bachelor of Arts in History, maintaining several leadership roles in my fraternity, Alpha Tau Omega, and met my future wife, Macaira. After college, I attended the Charleston School of Law where I obtained my Juris Doctor in 2015. Once Macaira and I returned to Charlotte, I began working as personal injury attorney at The Law Offices of Jason E. Taylor in 2016 handling plaintiff civil litigation ranging from motor vehicle accident, medical malpractice, workers compensation and business fraud. I am a diehard Carolina Panthers and South Carolina Gamecock fan and enjoy competitive shotgun and rifle shooting, deep sea fishing, and cooking.

2. How did you get into CrossFit & why do you like coaching? I got involved in CrossFit because of Macaira. I had been bodybuilding for several years, but Macaira preferred having someone else design her workouts and wanted to try out CrossFit. I reluctantly agreed, but was immediately hooked after the first class because it highlighted both my strengths and weaknesses and how much I could improve my overall fitness.

I decided to become a coach to further my CrossFit development and better understand the movements, proper technique and programming. I like coaching because I enjoy seeing people improve and move to the next challenge that CrossFit has to offer and I love when I can play a small role in that development.

3. What is your favorite CF exercise? Least favorite? Favorite CrossFit exercise is the clean. Least favorite, L-sit hold or burpees.

4. What would you tell someone considering trying CrossFit/CFP?  I would say do it and give it time. You are not going to be a Games athlete after 4 classes, so allow yourself time to develop and let the coaches make you better so you can experience the rush of personal improvement, it’s intoxicating. I would also say feel out the community. One of the greatest things that CrossFit offers is the community, so find a gym that meets your goals and values. That’s why CFP is the best for me, the community. You can find any place with barbells, weights and a rig, but the facilities are the smallest aspect. CFP offers the best community for me and I can’t imagine not being a part of it.