Announcements – Coming Soon at CFP!!!

3 fun announcements for you today!!  Get your order in, mark your calendars, and get signed up ASAP!!

First up… New t-shirts and tanks coming atcha!!

We’re pumped for a little tye-dye action this summer.  We have men’s tanks and tees as well as women’s cropped tanks, tanks and flowy cropped tees.  Hopefully, something for everybody 😉  Be sure to sign up for your preferred style and size on the box by the Wodify kiosk or send us a message with your order!

Second… Mark your calendars for Saturday, July 25th.  Body Fat Test of NC will (finally, thanks Covid) be back at CFP & RISE!  Their hydro-static dunk tank is THE gold standard for measuring body composition!  In a short 15 minutes, you’ll receive so much valuable information that can help take your training and nutrition to the next level…

  • Resting Metabolic Rate
  • Basal Metabolic Rate
  • Lean Mass vs Body Fat
  • Body Fat Percentage
  • And more!

Secure your spot today!  Get signed up here!

Lastly… AMRAP 4 Autism is Saturday, August 1st!!  We are excited to be a satellite host for their fundraising workout at our gym with heat times at 8am, 9am, and 10am.  Pick your preferred heat time and get signed up here!  Registration is just $32 and all proceeds go to the Autism Strong Foundation, supporting local families impacted by Autism.

Share some donuts and mimosas with us (socially distanced and outside) post WOD, all for a good cause!  You’ll be making an impact, sharing in an awesome workout, and receive a t-shirt for participating!

We will have indoor or outdoor workout space, plenty of social distance with 20 participants per heat, and scaling options as well.  We’re looking forward to a great day and being able to give back!

AMRAP 4 AUTISM 2020

CrossFit Pineville and RISE Charlotte are proud to partner with AMRAP 4 Autism!!  We are excited to be a satellite host for their fundraising workout at our gym on Saturday August 1st, 2020 at 8am, 9am, and 10am.  Pick your preferred heat time and get signed up here!

Like most things this year, the coronavirus has sadly altered the plans for AMRAP 4 Autism’s flagship event.  It was originally to be held May 2nd at a big Sportsplex with fun for the whole family.  But, the team has altered course and found a way to continue their efforts to raise money for the Autism Strong Foundation supporting our local community affected by autism.

Pandemics, quaratines, none of that changes the implications of autism on those with the disorder or their families…

1 in 54 children are diagnosed with Autism in the US. The average cost for a family with autism spectrum disorder is $60,000.  AMRAP 4 Autism is a community fitness charity event with a simple goal of awareness, support and most importantly love for those children impacted with Autism.  Founded in 2013 in Charlotte, NC and now growing to multiple states throughout the country, A4A is a excited to have you join us on this journey of helping those in need.

AMRAP 4 Autism builds acceptance and awareness in our community; provides opportunities for more services and connections for kids with autism; and provides hope.

Couldn’t we all use a little more of that these days…HOPE!?  Join us Saturday, August 1st as we raise money for the Autism Strong Foundations and participate in this year’s AMRAP 4 Autism WOD!!

Register for just $32 here.  You’ll be making an impact, sharing in an awesome workout, and receive a t-shirt for participating!  Don’t want to use a barbell?  No problem!  We’ll gladly sub in slamballs.  We will have indoor or outdoor workout space, plenty of social distance and 20 participants per heat.

We’re looking forward to being apart of this wonderful event and hope you are too!

“Although the world is full of suffering, it is full also of the overcoming of it.” -Helen Keller

A Look Ahead : Programming Week of 06/15

Thanks to all who came out yesterday and shared in remembering the life of George Floyd!  We had over 50 come to participate in a memorial WOD dedicated to George Floyd who was murdered at the hand of four Minneapolis police officers on May 25, 2020.  We believe Black Lives Matter and we were honored to take time to participate in this workout, suffer in his memory and in the memory of others who were brutally taken too soon.  We will continue to speak his name and speak out for justice and human rights!

We’re so glad to be back at the gym, even if we’re outside!!  The good news is the weather is looking a little cooler earlier this week, so we’re excited for that.  And certainly we have to be getting closer to getting back inside.  You all are troopers and we’re so proud to have you still here, still working out and working on your health and wellness!

Here’s your look ahead…

Monday – Time for a retest of our gymnastic interval test!  6 sets of strict pull-ups, t2b, push-ups and wallballs!

At Home/Outside WOD – A fun AMRAP of increasing air squats, followed by doubles and a little running each round!  Finishing off with a little core work.

Tuesday – DB lunges…too soon?  Then, a chipper of rowing, box jumps, kbs, weighted box step overs, and more rowing.

At Home/Outside WOD – Some kettlebell work to start – Turkish get ups and snatch work.  Then, out metcon is kb snatches coupled with kb front squats, a little running, and kb s2oh coupled with burpees!  Oh my!  Finally, a little accessory work.

Wednesday – Barbell z-press and weighted strict pull-ups to start!  After, 10 minutes of doubles, s2oh, and chest to bar pull-ups!

At Home/Outside WOD – Some interval work, working against a 3 minute clock!  Running + burpee slamballs and running + abmat situps.  After, a little core work to close out.

Thursday – Deadlift day!  Plus tall box jumps.  Then, a run buy in and thrusters and rings dips!

At Home/Outside WOD – Station and interval work today – db thrusters, db power cleans, lateral hops over the db, db push press and burpees.  Then, some single leg strength work!

Friday – Hang clean & jerks up first!  Afterwards, 3 sets of 3 minutes of biking and burpees!

At Home/Outside WOD – 3 rounds of biking or running, wallballs, and single arm db manmakers!  Afterwards, handstand holds and hammer curls!

Saturday – 2 different AMRAPs today, come join us and get your Saturday started right!

Sunday Endurance – Head out for some running intervals or hit up the rower, bike, or jump rope!

We’ll see you at the box!

A Look Ahead : Programming Week of 06/07

We’re coming back, y’all!!  Back to the gym!!!  Well…outside the gym 😉  And we’re pumped to say the very least!  We’re hopeful that we will only be outside for a few weeks at most and will be back inside soon!

Be sure to reserve your spot in the class time of your choice in Wodify.  Reservations for classes open up 5 days in advance so you can plan your week out.  If you know you can no longer make it to a class time you reserved for, be sure to cancel as soon as possible to open up a spot to anyone on a waitlist.

Let’s do this!!  Here’s your look ahead…

Monday – Deadlift day!  Working on speed off the ground.  Then, 3 sets against a 7 min clock of biking and suitcase carry lunges.

At Home/Outside WOD – Some accessory/explosive work to start.  Then, 4 sets of a 3 minute AMRAP of wallballs, alternating DB/KB snatches, and overhead lunges.  Afterwards, a little midline work to finish off.

Tuesday – EMOM day!  An alternating EMOM of rowing, overhead squats, burpee box jump overs, and rest (thanks goodness!).

At Home/Outside WOD – Working against a 6 min clock for 4 sets, running, slamballs, russian twists, and burpees!  A little finisher to cash you out after!

Wednesday – Pause jerks to start off today!  Afterwards, a sprint chipper of running and dumbbell snatches!

At Home/Outside WOD – Suitcase deadlifts and carries + z-press.  Afterwards, a sprint chipper of running and dumbbell snatches!

Thursday – Back squat day!  Then, 12 minutes of strict hspu, strict pull-ups and pistols.

At Home/Outside WOD – 20 minutes of box jumps, dumbbell step-ups, single arm thrusters and abmat situps.  Oh my!

Friday – Metconning first today with 5 rounds of dumbbell split cleans and pull-ups.  Then some accessory core work.

At Home/Outside WOD – All the devil’s presses, doubles and burpees today!  Then some accessory work to finish off!

Saturday – Pump sesh!  Come join us!

Sunday Endurance – Grab your tennie bops for some running intervals!

Make it a great week you guys!  We can’t wait to see you at the box!!

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!