A Look Ahead : Programming Week of 05/18

Happy Sunday athletes!  We’re entering week 2 of Phase 1 here in NC and we’re hopeful that means Phase 2 is set to begin this coming weekend and we can reopen as of next week!!!  Woohoo!!  We’re not holding our breath just yet, but we do have preparations under way for reopening as of Monday, May 25th…Memorial Day!  And you. know what that means…Memorial Day Murph!!

We can’t wait to share a workout with you guys!  Y’all have been an incredible support and source of motivation for us during these weeks of “At Home” workouts.  Have no fear, if you’re not ready to come in yet we will continue to supply “At Home” WODs for a while once we do open, but we’re ready to sweat it out in the gym like old times 😉  Fingers crossed we’re only a week out!!!

Here’s your look ahead…

Monday – It’s a strict kind of day…working some strict press first, working up to a heavy 3 rep.  Then, 15 minutes of running, strict pull-ups and strict hspu!

At Home WOD – Db/kb z-press to start us off!  Then, a few rounds of single arm db/kb thrusters, V-ups, single arm db snatches, and lateral hops over the db/kb with some built in rest.  A little shoulder/back accessory work to close things out.

Tuesday – Back squat day!  Then, some wallballs and burpee box jump over fun!

At Home WOD – Some interval work of wallballs and burpees!  Then, double Tabata work of flutter kicks and hollow rocks.

Wednesday – Starting off with some gymnastic work – pull-ups/ring rows + push-ups, then strict muscle up or chest to bar.  After, 90 sec intervals of a devil’s press, db clean and thruster complex or a burpee, clean and jerk, front squat complex!

At Home WOD – Interval work today – 1:20 on/30 sec off!  Full body!  Go hard and enjoy that rest!

Thursday – First up, a little clean complex to begin with, followed by a couplet of power cleans and push-ups!

At Home WOD – 5×400 m runs today!  Followed by some renegade rows and toes to kb.

Friday – Weighted step-ups, strict hspu and strict chin-ups up first.  Afterwards, 2 rounds of a rowing, t2b, and suitcase walking lunge triplet!

At Home WOD – 20 minute AMRAP of single arm sumo deadlift high pulls, slam balls and Russian twists!  Afterwards, a little jumping lunge finisher.

Saturday – A fun full body workout awaits!  We’ll see you on zoom!

Sunday Endurance – More running intervals!  Always feel free to adapt to bike, rower, burpees, jump rope, whatever you fancy 😉

***If you are planning to perform Murph Monday (either with us in person *hopefully* or at home), maybe make Sunday a light recovery day and a rest day!  Be smart!!***

We cannot WAIT to see everyone at the box!  It’s feeling closer than ever!!

April Virtual Athlete of the Month : Kevin Day

Meet Kevin!  Kevin is our April Virtual Athlete of the Month!!

We never really considered needing a virtual athlete of the month, but enter a worldwide pandemic, mandated to close our doors for a month plus and well, here we are!  So many of our awesome athletes and have taken this in stride.  Still putting in the work at home, cheering on your fellow athletes in our private group page, turning into zoom workouts and giving encouragement.  Kevin is definitely one of those athletes and he does it all with that big smile on his face!

Kevin!!  We miss seeing your smile in person, sharing a sweat sash with you and giving you fist bumps post WOD.  Hopefully soon!  For now, keep doing what you’re doing!  Your post WOD selfies (see above) bring a smile to our faces and we love your consistent participation!

Read a little more about Kevin in his own words..

  1. What Made you start CrossFit?  I started working out at a friend’s house a few years ago, simply because I got invited.  He sold the house last summer so we all joined a CrossFit box then, maybe July 2019.  I moved to CFP about October 2019 because it is much closer to my office and found a new home!  Just a middle aged man trying to stay in shape.  Mostly wanted to gain muscle and improve cardio.  The last 20 years were spent raising a family and building a business so not much time or thought spent on my personal health.  I guess I got to a spot where I wanted to change that.
  2. What is your Favorite/least favorite Movement?  Favorite – Deadlifts, Least Favorite – OH squat.  ROM really limits me on these.  Therefore I want to keep working on the OHS to improve!
  3. What keeps you motivated at home?  Don’t want to lose my gains.  Right before the shutdown, I felt like things were starting to click.  For example, I was doing strict pull-ups without cheating.  I don’t want to go backwards.  I am actually down over 10 pounds since the shutdown.
  4. What is your favorite binge watching show or movie you have watched during the quarantine?  Nothing, I am blessed to be in construction (essential) so work for me has not changed or slowed down at all.  In fact, we are very busy right now.
  5. What are you looking forward to most when this all ends?  Eating out with my wife, seeing my friends at CFP.

We’re so proud of all your hard work, Kevin and so happy to have you at CFP!  Keep up the great work and we will see you at the gym before we know it!

A Look Ahead : Programming Week of 04/20

Oh man, this is sure what we are hoping and praying for!!!  Hopefully next month the world will start to re-open a bit and we can re-open as well!  But until then…we carry on!  Another week of at home workouts are ready to go and we finish up Week 3 of the CrossFit Games Support Your Local Box Challenge!

Coach Alex and The Fuel Method have some exciting things happening in May as well!  The next TFM Kickstart begins Monday, May 4th!!  Join us for 6 weeks as we learn how to fuel our bodies and achieve results that last a lifetime!  Get all the details here and reach out to Alex with any questions.

Here’s your look ahead…

Monday – Bench press day!  Lower weight, higher reps.  After, some fun intervals of burpee box jump overs + a little gymnastic work (strict hspu, strict pull-ups, and t2b.

At Home WOD – Affiliate Challenge 3 for the Support Your Local Box Challenge!  50 is the number of the day…db deadlifts, abmat situ-ups, box step-ups and single arm db thrusters.  Then a little accessory work to finish you off.

Tuesday – Front squat day!  Then, a chipper of single arm db thrusters and waiter’s carry db lunges.  See ya legs!

At Home WOD – Tempo goblet squats!  Slow…feel that burn!  You’ll superset these with some hamstring curls or RDLs.  After, some interval work of single arm snatch and overhead lunges followed by a little core accessory work, too.

Wednesday – Alternating EMOM fun!  Biking or rowing, doubles, t2b, devil’s presses, and rest (thank goodness!).

At Home WOD – Alternating EMOM fun!  Doubles, box jumps, v-ups, single arm devil’s presses, and rest (thank goodness!).

Thursday – Snatch day!  Working through some single reps.  Then, 5 rounds of a simple couplet of bar over burpees and overhead squats!

At Home WOD – 45 seconds on/15 seconds rest moving through 4 stations!  Full body, cardio and core!

Friday – Starting off with a chipper of rowing, deadlifts and rowing!  Afterwards, barbell bridges and banded pull aparts.

At Home WOD – Starting off with a chipper of running, db hang cleans, and wallballs or goblet squats!  Afterwards, barbell bridges and banded pull aparts.

Saturday – Grab your box (or something to step up on), a rope and a dumbbell and join us at 9am on Zoom for Saturday with the Shucks!

Sunday – Row, Bike or Run…athlete choice this endurance Sunday!

We miss you guys!  Keep up the great work and we’ll be back together one of these days!!

A Look Ahead : Programming Week of 04/13

Boy, do we miss your smiling faces!! But seeing your selfies and you guys live and in color on our zoom calls is everything!

Hard to believe we’re almost a month into this madness and temporary pause on life. The slower pace is kind of nice, but we’re all itching to be back in community. Keep the faith, we are all in this together!

Who needs some added accountability this week? I know I do! Coach Alex of The Fuel Method has just the thing…a FREE 5 day challenge (with prizes, no less!)! We’ll be focusing on 5 small (but mighty) that fit into your day without disruption and adding more stress!

The 5 focus areas…NUTRITION, HYDRATION, MOVEMENT, MINDSET, and CONNECTION! It’s not to late to join us, everything kicks off tomorrow! Just follow this link here.

It’s not too late to grab a week of personal programming either!  Remember, we’ve got 4 options (booty + core, gymnastic, OLY, and body building).  Just reach out to Coach Cory or Isaiah and they will hook you up with 2 additional days of specific goal work.

Another week of groundhog’s day, here we go 😉 Here’s your look ahead…

Monday – Front squat day! Then, a little couplet of wallballs and t2b!

At Home WOD – Paused Bulgarian split squats! Then, a couplet of either wallballs or goblet squats and v-ups!

Tuesday – Bench press up first today! Working up pretty heavy! Afterwards, 20 minutes of air squats, sit-ups, and strict handstand push-ups.

At Home WOD – Tempo dumbbell floor press up first today! Superset with some side plank work. Afterwards, 20 minutes of some running, squats, sit-ups, and push-ups (rx+ strict hspu).

Wednesday – Heavy barbell bridges and banded face pulls! Then, a simple couplet of doubles and medball cleans!

At Home WOD – Starting off with a leg complex of db/kb front squats, lunges, and front pumps. Then, Support Your Box Affiliate Challenge #2 – doubles and burpees!

Thursday – All the metconning today…30 mins of biking, hang squat cleans and bar facing burpees! Yikes!

At Home WOD – 3 AMRAPS of rowing or running + db clean and jerks + burpees over the db! Yikes again!

Friday – Snatch day Friday! After, 14 mins of pistols, hang db snatches, and strict hspu!

At Home WOD – Every 2 minutes…single arm devil’s presses + strict hspu, burpee box jump overs + kbs, db snatches + overhead lunges each side! It’s a grind!

Saturday – Tabata Saturday!!

A Look Ahead : Programming Week of 04/06

It’s Sunday, in case any of you were wondering! 😉 Are you struggling in the motivation department?  Need a little something to keep you going?  We feel you!  Thankfully, CrossFit Games has a little something extra, as do we!

The CrossFit Games Affiliate Fundraiser, Support Your Local Box, kicks off this week!  Sign up at games.crossfit.com (it’s FREE!), select CFP when you’re signing up, make a donation if you’re able, and complete 1 workout a week for the next 3 weeks!  Workout 1 is programmed for tomorrow, but it can be completed anytime this week.  Once you complete the WOD, post a selfie in a CFP or RISE shirt for this week’s challenge and be entered to win an Up Fresh Kitchen gift card!!

We’re also releasing our goal specific extra training programs!  All members will now have access to to receive 2 extra days of goal specific programming, geared either towards bodybuilding, abs and booty, gymnastics accessory or olympic lifting.  Choose based on your goals (and what equipment you have access to).  Email Coach Isaiah or Cory to receive your programming.
HAPPY TRAINING!!!  ***Don’t forget our weekly Zoom schedule – Mondays – wake up with Cory at 7am.  Tuesdays – Happy Hour with Isaiah at noon.  Wednesdays – Fabtastic with Alex at 5:30pm.  Fridays – 10 with Jen at 10am.  Saturdays – with the Shucks at 9am***  Here’s your look ahead…

Monday – Split jerks up first this week!  Followed by 3 rounds working against a 6 minutes clock of rowing, strict hspu, t2b, and push-ups.

At home WOD – Affiliate Challenge 1 – 10 minute AMRAP of air squats, single arm db snatch, push-ups, single arm db snatch.  Followed by some accessories of handstand push-ups, v-up complex, and good mornings.

Tuesday – 4 rounds against an 8 minute clock.  Running, pull-ups and power cleans!

At home WOD – Jackie remix on repeat!  4 rounds against a 7 minute clock.  Running, thrusters, and burpees!

Wednesday – Front squat day!  Building to a heavy double.  Then, a quick chipper of rowing and weighted box step-ups.

At home WOD – Tempo Bulgarian split squats!  Then, a triplet chipper of dumbbell step-ups, dumbbell snatches, and abmat sit-ups.

Thursday – Some gymnastic practice is up first.  After, an alternating EMOM of rowing for calories, strict ring dips, bar muscles ups, and rest 🙂

At home WOD – A 20 minute alternating EMOM, just need your body and a jump rope.  After, tabata abs!

Friday – Deadlift day!  Then, 10 rounds of single arm deadlifts, single arm cleans and shoulder to overhead.

At home WOD – 10 rounds of single arm deadlifts, single arm cleans and shoulder to overhead.  Then, some accessories of dips and curls.

Saturday – A few AMRAPS….grab a box and a dumbbell or kettlebell and you’ll be good to go!

Sunday Endurance – lace up those running shoes (again)!

Keep up the great work you guys!!  Soon, this will all be just a memory, we can’t wait to see you at the box!

A Look Ahead : Programming Week 03/30

Alll our fraaands!!!  Boy, we miss you guys!!  Saturday with the Shucks was SO much fun!  We were so happy to see all your smiling faces and suffer through a workout “together” (as in, at the same time, but not actually together)!  It *almost* felt like going to the gym.  Almost.

Alas, the show goes on!  Onward to week 2 of at home workouts.  Again, we have a regular “class workout” posted each day in Wodify with the at home version posted as well.  Based on what equipment you have you can do either.  We are hoping to hold a few more zoom classes, still running our weekly challenges, as well as rolling out a few at home programming ad ons to keep you guys working toward your goals!

As always, stay tuned to our private FB page for info and always feel free to reach out with any questions.  We miss you guys!!  Stay healthy and well and we can’t wait to see you at the box!  Here’s your look ahead…

Monday – Strict Diane to kick the week off!  Then, some accessory work of barbell glute bridges and l-sits.

At home version – Odd Diane…no barbell, no problem, find an odd object to deadlifts and you’re good to go 😉 followed by invisible Fran!  Then a little at home accessory to finish you off!

Tuesday – Bench press day!  After, 14 minutes of doubles, single arms ohs, and strict chin-ups.

At home version – Floor press superset with bent over row.  After, Push-up Kalsu!

Wednesday – Cardio!  Rowing, running, and biking, oh my!

At home version – Running + air squats, good times!

Thursday – Back squat day!  Then, all the med ball cleans!

At home version – Alternating EMOM…just keep moving!

Friday – Snatch work!  Snatch lift off + low hang snatch.  Afterwards, 12 mins of power snatch, burpees and t2b.

At home version – Some pistol work to begin!  Afterwards, 12 mins of dumbbell snatch, burpees and v-ups.

Saturday – Running, squats, and devils presses!  9am, join the Shucks on zoom!!

Sunday Endurance – Just keep running, running, running!

A Look Ahead : Programming Week of 03/23

It’s true, we are missing our fit fam right about now!  We miss seeing all your smiling faces, sharing in tough workouts together, and high fives on the way out.  There’s so much we don’t know right now.  But we’re certain Wednesday wasn’t goodbye, just a see ya later!!  We’re focusing on the good, the things we can control, and we’re making the best of it!  So we’re ready for the first full week of at home WODs!

We will continue to post normal ‘class workouts’, so depending on the equipment you have at home, you might be able to complete some of them as written.  We will also be posting the at home version every day along with a video explaining the workout, modification options, etc.  Be sure to join our private FB page for access to the videos!

We may not be able to see each other face to face, but the workout videos and selfies y’all have been sharing are making us so happy and proud!  Keep moving, keep the faith, keep tagging us!  We can’t wait to see y’all at the box in a few short weeks!  Here’s your look ahead…

Monday – We’ve got a 30 min alternating EMOM to start our week off!  Biking, wallballs, push-ups, box jump overs and ring support holds.

At home version – shuttle runs, wallballs or goblet squats, push-ups, box jump overs or jump ropes, and hollow holds.

Tuesday – Snatch work up first!  Then, 3 rounds of rowing, doubles, and overhead squats.

At home version – KB or DB snatch EMOM, followed by 3 rounds of running, doubles, and single arm DB (or KB) overhead lunges.

Wednesday – Front squat day!  Paused front squat + front squats.  Afterwards, hang squat cleans + chest to bar pull-ups!

At home version – Tempo goblet squats and single leg RDLs.  Afterwards, burpees over the kb and kb clusters!

**Coach Alex will be hosting fABtastic via Zoom this Wednesday at 5:30pm!  The link will be posted in our private FB page on Wednesday!**

Thursday – Three 9-min AMRAPs for the class or at home version!  Get ready for some sore legs!

Friday – Bench press up first!  After, 5 rounds of pistols, plyo push-ups and box jump overs.

At home version – DB bench press + db bent over row!  After, 5 rounds of pistols, plyo push-ups and box jump overs (or lateral hops over a KB).

Saturday – Missing our old partner WODs?  Just facetime a friend and make it your own partner WOD 😉

These are strange times friends, but we’re in this together!  Please, reach out if you need anything!!  We love you guys, stay healthy and well!

A Look Ahead : Programming Week of 03/16

But seriously!  It’s been a weird week and weekend, no?  Just a week ago we were so pumped for Battle of the Ages this weekend, only to have to make the extremely difficult decision to postpone (right now to Saturday, June 13th).  We’ve decided to do away with partner WODs for the time being.  We’re asking that you wash/sanitize on the way in and the way out and that you wipe down every little thing you touch.  We’re spraying and cleaning and sanitizing…door handles, faucets, water fountains, equipment, etc.

We will be sending out more notices ASAP so stay tuned.  At home workout options will be posted daily in Wodify and our private Facebook page.  Staying active, being healthy and fit is the best way to boost one’s immune system and counter stress.  We want to remain a constant in your life, even if that means from a distance for a little while.  We’re all in this together (from afar)!

Here’s your look ahead…

Monday – Some accessory work up first – muscle up transition work + power cleans.  Then, working against a 3 minute clock, a little running paired with strict pull-ups (rx+ ring muscle ups) and running paired with power cleans.

Tuesday – Front squat day!  Followed by rowing, wallballs, and t2b!

Wednesday – Longer metcon day – alternating every 2 minutes you’ve got biking, goblet lunges, db snatches, burpee box jump overs and single leg t2b.

Thursday – Going overhead, working those split jerks today.  Then, some intervals of strict pull-ups, db floor press and du.

Friday – A new-ish girl benchmark WOD, Christine!  3 rounds of rowing, deadlifts, and box jumps!  After, barbell bridges and plank work.

Saturday – A bodyweight (ie no shared equipment) partner WOD!  Woohoo!

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

RISE Look Ahead

Monday – Strength Day!!  All about those shoulders and core!  And burpees 🙂

Tuesday – Up against a 5 minute clock!  Skiing, kbs, goblet squats, and abmat situps AND rowing, db thrusters, and db snatch.

Wednesday – Alternating EMOM – wallballs, jump rope, wreck bag squats, some running and a little built in rest!

Thursday – All the things!  1:20 on/30 sec off

Friday – Full body, baby!  40 sec on/20 sec off

Saturday – A bodyweight (ie no shared equipment) partner WOD!  Woohoo!

Please be smart and use your best judgement on coming into the gym right now!  Test some of our at home workouts and let us know how they are!  We’re looking forward to when things go back to normal (because we have faith, they will!), we can’t wait to see you at the box!

AMRAP 4 Autism : Sat May 2nd

We’ve saved the date, and we certainly hope you will as well!! CrossFit Pineville & RISE Charlotte are excited and honored to participate once again in the 6th Annual AMRAP 4 AUTISM (A4A) benefitting the Autism Strong Foundation on May 2nd!!
We are committed to join the cause and help raise autism awareness by having teams (2ppl = 1 team) register to participate in this charity event.

Read More “of AMRAP 4 Autism : Sat May 2nd”

A Look Ahead : Programming Week of 03/02

Happy March, athletes! Hope you enjoyed your extra day this year! Did you get outside and use your fitness?  I think these boys definitely win for best “bonus day” activities 😉

We’re two weeks out from the 5th Annual Battle of the Ages at CFP!! The sold out event should be a super fun day, with over 200 competing athletes, hundreds of spectators, and some amazing vendors! And so many of those awesome vendors are some of our members…Fortress Physical Therapy, The Fuel Method, Arrow & Bow Wealth Advisors, Outbound a Chiropractic, to make a few!  Middle James will have a special competition day menu and we’re getting pumped for sure!

Definitely plan to join us Saturday, March 14th for BOA to spectate, cheer on our teams, or help us judge some workouts! And stay tuned for more info coming this week on one of our favorite events coming in May!

Here’s your look ahead…

Monday – Its time to clean! Working up to a 1RM for the day. Then, a fun benchmark workout…30 squat clean to overhead for time! Oh my!

Tuesday – Some deadlifts and push-up work up first. Afterwards, some 2-min intervals of box jumps and push press.

Wednesday – Bench press today! Then, 2 rounds of rowing, t2b, and dumbbell push press for time.

Thursday – First up, a killer couplet of thrusters and bar facing burpees! After, some accessory work of Bulgarian split squats & shrugs!

Friday – Up against a 10 minute clock for 3 sets, rowing, c2b pull-ups, doubles, pistols and some running!

Saturday – Grab your partner for biking, push-ups or ring dips & good ol’ burpees!

Sunday – Open gym from 11-12 and endurance class at noon!

RISE Look Ahead

Monday – Tabata, baby! Core & shoulders! 20 sec on/10 sec off

Tuesday – Shoulder focus aerobic interval – 1:20 on/30 sec off

Wednesday – Cardio leg day! 45 sec on/15 sec off

Thursday – Couplet Cardio! 1:30 on/30 sec off

Friday – Strength day!!

Saturday – Grab your partner for biking, push-ups or ring dips & good ol’ burpees!

Let’s make it a great one! We’ll see you at the box!