A Look Ahead : Programming Week of 11/18

Congrats to our Bingo Winners!!!  Maria and Jennifer filled their entire board and took home 1st place!  They will each receive a Reebok gift card!  Sarah & Dan took 2nd place & will receive a Fit Fresh Kitchen gift card!  And last, but not least, George & Elizabeth took 3rd!  They get to choose some sweet FitAid gear!  We will be in touch to award gifts!!  Thanks to all who participated, hope you all had as much fun as we did!

Don’t forget to bring your toiletries for Operation Christmas Child!  We’re 3 weeks away from our Naughty or Nice WOD/OCC gift box drive/Holiday brunch!  Get all the deets here and don’t forget to RSVP to our private event page so we can have enough food to go around!

Here’s your look ahead…

Monday – Some shoulder press and push press to start our week out!  Then, benchmark workout GI Gran – 21-15-9 of clean & jerk and burpee pull-ups!  Never miss a Monday!

Tuesday – Front squat day!  Working some heavy doubles!  After, some interval work of biking wallballs, rowing, and doubles.

Wednesday – Working against a running clock, a few sets of a little running, strict hspu, biking and pistols!

Thursday – Snatches today!  Working triples, not touch and go.  Then, 5 rounds of a 100m run, 10 chest to bar pull-ups, and 5 overhead squats!

Friday – Working some split jerks today, 70% and above.  Afterwards, 10 minutes of doubles, burpees and push presses!

Saturday – A little waterfall style partner WOD!  Grab a friend and let’s workout!

Sunday – Open gym at 11 and Oly at noon!

RISE Look Ahead

Monday – Strength day!! Shoulders and legs!

Tuesday – Cardio baby!  40 sec on/20 sec off

Wednesday – Cardi-O and core!  3 mins on/1 min off

Thursday – Tabata!  20 sec on/10 sec off

Friday – Glycolytic Interval – 1:05 on/25 sec off

Saturday – EMOM!  Biking, core, running, db strict press and overhead walking lunges!

Hard to believe Turkey day is next week!  Stay tuned for our Holiday hours…don’t worry, we’ll have plenty of chances for you to get your sweat on!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 10/07

It *finally* feels like fall outside and I’m just happy to not have to run in 90+ degree weather anymore for the rest of the year!!  It’s the little things, really 🙂  The 2020 Open begins this week!!  Craziness.  We’re trying to embrace the change (The Open…already?  And in the fall?  What!?) and we’re going to have some fun with it!  Grab a partner and get signed up for our 2020 Open Bingo Challenge!!!

The sign-up sheet is posted by Wodify.  Write down you and your partner’s name on the sign-up sheet.  We will bill you each $10 and give you your team Bingo Card starting this Thursday, Oct. 10th.  You will have all 5 weeks of the Open to cross off as many squares as possible!!  The most Bingos or the fullest boards will win BIG!!!  We’re talking new shoes, Fit Fresh Kitchen gift cards, and FitAid cards!  We can’t wait to see how everyone does!

Speaking of Fit Fresh Kitchen…have you ordered lately?  Their healthy meals save us weekly and keep us on track!!  You can order as little as one meal or 20+ meals and have them delivered right to the gym for easy pick up!  They are fresh, NEVER frozen, and have so many options!!  Get your order in for this week by Thursday at 1pm and pick up next Monday!

Here’s your look ahead…

Monday – Starting our week of with a longer metcon!  Against a 3 minute running clock, some, c2b pull-ups (rx+ ring mu), and power cleans.  Don’t worry, there’s a 2 minute rest between rounds built in!

Tuesday – Back squat day!  And we’re going heavy…for a possible new 1 rep or a heavy single for the day!  Afterwards, some classic CrossFit with 12 minutes of doubles, wallballs, and t2b.

Wednesday – Bench press today, sets of 3 based off last week’s new 1RM!  Then, a fun, mostly body weight, ladder of strict hspu, pistols, kbs & push-ups.

Thursday – Deadlift day!  Not too heavy and focusing on speed.  After, a longer metcon of dumbbell or kettlebell deadlifts, front rack lunges, overhead carries, and farmer’s carries.  Grippy much!?  Thanks goodness some rest is built in!

Friday – TBD once 20.1 is announced Thursday night!!

Saturday – Open WOD 20.1!!!

Sunday – Open gym at 11 and Oly with Becca at 12!  Come lift with us!

RISE Look Ahead

Monday – All about the EMOMs today!

Tuesday – Strength day!!  Legs, baby!

Wednesday – Glycolytic Interval – 45 sec on/15 sec off

Thursday – Strength day!!  Allll the things!

Friday – Burpee Friday!!!  Posterior Chain!

Saturday – Metcon Saturday!

202o Open here we go!!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/30

The Open is coming, The Open is coming!!  Yep…again!  We know, it’s weird, it feels too soon, we’re not ready.  #changeishard  But we’re going to embrace it and have some fun!  Grab a friend and grab a Bingo card!  It’s $10 per person to play ($20/Bingo card) and that buys you into our little 2020 Open Bingo Challenge!  (Bingo cards will be available for purchase by the end of the week!)  Any time you complete a task within a Bingo square, just have a coach sign off on that square.  The team(s) with the most Bingos (or a full board!) will win some fun prizes!!

Per usual, we will run the Open WODs on Saturdays starting Oct. 12th through Saturday, Nov. 2nd.  The final week of the Open we will run workout 20.5 Friday Night Lights style on Friday, Nov. 8!  We’ll celebrate the end of the open, cheers to fitness and fun, and share some food 🙂  So get ready, because ready or not, The Open is coming!!!

Heres your look ahead…

Monday – Deadlift day! Working through some percentages up to about 80% of our 1RM. Grab a barbell, we’re starting our week with Hero WOD DT!

Tuesday – Finding a 1RM bench press today! Afterwards, 3 sets of rowing, strict hspu, t2b & push-ups!

Wednesday – Allll the running, pull-ups & box jumpovers!

Thursday – KB Bulgarian split squats up first! Then, 14 mins of doubles, push press and front squats, oh my!

Friday – Slow pull snatches, working those positions and technique! After, a fun couplet of bar facing burpees and power snatches!

Saturday – A fun partner WOD awaits! Alternating movements every minute with a little rest built in! Grab a friend and come get your weekend off to a great start!

Sunday – Open gym at 11 and Oly with Becca is back on at noon!

RISE Look Ahead

Monday – Strength Day!! Little bit of ‘er thing!

Tuesday – EMOM Tuesday! 5 rounds, 5 movements, 1 full minute of rest each round!

Wednesday – Allll the AMRAPs – 3 mins on/1 min off

Thursday – Boulder shoulders! 40 sec on/20 sec off

Friday – Legs and Core Strength Day!!

Saturday – Tabata! 20 sec on/10 sec off

We can’t wait to see you at the box!

The Fuel Method Coaching Collective Winners!!!

We shared the exciting group results from our very first Small Group Nutrition Coaching Collective with The Fuel Method this past week – 9 athletes, 8 weeks, and a whopping 70 inches and 50.5 pounds lost!!!  Really incredible!  Mostly because each of these athletes was already a member of our gym and participating in workouts!  They weren’t new to exercise, to CrossFit or RISE, just learning how FUEL their bodies in order to achieve better performance, to find better balance, and to achieve their aesthetic goals!

Not everyone that works with Alex and The Fuel Method is looking to lose weight.  Sometimes its more about overall health, a healthy relationship with food, and sometimes the non-scale victories are an even bigger deal!!  So be sure to read up on our winners and all their successes!

Today, we highlight our top 3 winners!!!  Without further adieu…

In FIRST PLACE – CASSIE STECK

Weight: -5 lbs
Inches: -7.5 inches
Non-scale victories reported: improved sleep, increased energy levels, increased self-confidence, improved workouts and recovery, clothes fitting better, self-monitoring portion sizes / alcohol while on vacation, decreased cravings, paying closer attention to habits and triggers, paying attention to hunger/fullness cues, friends noticing, inspiring others too!
“I have tried fad diets and would lose some weight but it was never maintainable. I went into this challenge not expecting result right away but once I started working with Alex, it all became so easy! I feel satisfied throughout my day (and I can actually eat more than what I was having before!) and still eating all my normal foods with a few tweaks to make it healthier. I work nights and my energy level has been great, I’ve noticed a huge difference after my night shifts! My sleep has improved dramatically, I wake up feeling more rested. After 5 years of Crossfit, I feel stronger in my workouts and that I’m recovering better. This is definitely something I can see myself doing long-term!!!”

SECOND PLACE – ELIZABETH PATTERSON

Weight: -10 lbs
Inches: -12 inches
Non-scale victories reported: improved energy levels and strength in the gym, decreased cravings, self-control / self-monitoring, paying closer attention to triggers and healthy/unhealthy habits, paying closer attention to hunger/fullness cues

THIRD PLACE – KIM DEJESUS

Weight: -8.5 lbs
Inches: -7.5 inches

Congratulations to our top 3 winners and to all those that participated!!  We’re excited for you to achieve all your goals, in and outside the gym, and to support you on your journey to a better relationship with food!

Our next small group nutrition coaching collective will begin Monday, July 15th.  If you’re interested in participating, be sure to let us know!  More details to come on info sessions and how to get signed up!  Here’s to fueling our bodies and enjoying this thing called LIFE!

The Fuel Method + Small Group Coaching Collective

Ok, so by now you’ve heard about our exciting partnership with The Fuel Method in order to offer our athletes incredible nutrition coaching!  And hopefully you’ve heard about our Small Group Nutrition Coaching Collective that we’re launching in just a few weeks!  I know many of you are ready to get started, and some of you may still have questions.  So here are all the details…

More on The Fuel Method…

“First, we form habits. Then, they form us.”  Your habits, thoughts and actions shape who you are.  The Fuel Method helps you become aware of your current habits and provides education and guidance on how you can improve, adapt and grow beyond them to achieve who you want to become!

Also, this is habit-based… You will also learn how to fuel your body for your goals, how to meal prep like a champ, what the deal is with current fads (like does celery juice actually cure all the things?) and so much more!

Small Group Coaching Collective

  • Mon April 8 – Sunday Jun 2 – 8 week commitment
  • 8 week individual and group nutrition coaching with Alex
  • Focus on changing and adapting old habits and adding new habits to create maintainable and sustainable long term change!
  • Private group page to share info, recipes, etc
  • Daily newsletters to provide guidance, recipes, tips, and education to learn how to fuel your body and mind to thrive!
  • Weekly Check-Ins
  • Weekly Challenges
  • Prizes!!!  Did someone say Lululemon?  What about an additional month of nutrition coaching?

If you’re on the fence or wondering if this could be for you, just think…where could you be sitting in 8 weeks if you decide to join?  At the end of this first 8 week cycle it will be June and warm weather will be here to stay.  You could be feeling more confident in your skin, in your clothes, in your bathing suit!  You could be feeling less guilt when eating your favorite foods and more equipped to tackle those summer BBQs!  You could be hitting the goals in the gym that seemed like they just weren’t going to happen despite your constant training!

Alex will be working with you 1-on-1 and using her background in counseling to help you develop a better relationship with food and establish what fueling method is best for you!  Macros, food journal, intermittent fasting, paleo, vegetarian, etc.  No two people are the same, no two bodies are alike, and no one fueling method fits all.

It’s not about giving up your favorite foods, it’s not about overhauling your diet or never eating out again.  It’s about building habits that will create lasting results.

If you’re ready to get signed up, let us know!  Alex is setting up consults this week and next with athletes that want to join!  If not now… when?

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!

Nutrition Challenge Winners & December Check-In Contest!!

Huge congrats to our Nutrition Challenge Winners!!!  These 3 winners stayed committed the whole 8 weeks, checked in weekly with their coach, and made strides to shed fat, get stronger, and learn how to properly fuel their bodies!

1st Place – Todd McDaniel!  Todd, you’ve won a 1-on-1 gymnastics coaching session with Pamela Gagnon & a gift card to Whole Foods!  We’ll be in touch about getting you your prizes!

2nd Place – Jackie & Jason Cansler!  Congrats guys, your next date night is on us with a gift card to a Whole Foods Salude! Cooking Class!  Plus, you’ve each won a pair of Bear Komplex Grips!  We’ll be in touch about your prizes 🙂


Alright, with the hustle and bustle of the season, we want to keep you focused on your goals!  And that means keeping you in the gym!  We’re excited to announce our December Check-In Contest!!

The Deets:

  • The Check-In Contest begins today, December 4th and runs until Tuesday, January 1st.
  • Check in at CFP or RISE on FB and/or Instagram whenever you come to workout!
  • Post a picture or video pertaining to your workout, the gym, your workout buddy, etc.
  • Use the hashtag #cfpholidayhustle18 or #riseholidayhustle18 so we can search and tally your posts! (Instastories doesn’t count since we cannot see them beyond 24 hours.)
  • Then, in January we will compile the most check-ins and draw a winner!
  • The prize – a $100 Gift Card to your favorite restaurant!!!

Pretty simple, stay consistent in your workouts over the next month, check-in on social media whenever you’re at the box, win prizes!!  What’s not to love!?

Alright, check-ins officially count starting today, 3…2…1…GO!

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!

A Look Ahead : Programming Week of 02/19

It’s here, it’s here, the Open is here!!!  The Open starts THIS Thursday and will run for the next 5 weeks!  We’re super excited to run the first workout this Saturday at our 8:30 & 9:30am CF classes.  AND Yoga for Athletes is THIS Saturday!!!  Sarah has a great class prepared for us, knowing that class is right after the first open workout.  So bring your mat, grab a friend if you want (only $5 for non-members) and join us!!

Just a few reminders about the way we work the Open at CFP:

  • If you are participating in CFP’s Open Challenge and ordered a shirt, they are in!  So pick up your t-shirt or tank this week while at the box!
  • We will run the workouts on Saturdays at our 8:30 & 9:30am CF classes (2/24 – 18.1, 3/3 – 18.2, 3/10 – 18.3, 3/17 – 18.4) and the very last week of the open, we will run the workout Friday night lights style beginning at 6pm (3/23 – 18.5).
  • We run 2 heats during the 8:30 & 9:30am classes so that everyone can have a judge and someone to count their reps.  Depending on the workout, class often runs over a bit and 9:30 might start a little later, so just be aware of this 🙂
  • For the Friday night lights workout, we run as many heats as needed, order in some food, people bring food to share & we all celebrate and toast to the end of the Open!!  It’s always a fun night so be sure to get this on your calendar!
  • If you are unable to make it to Saturday classes and are participating in the Open (either officially with games.crossfit.com or for our Open Challenge), we will of course make sure you are able to get the workout in whether it’s off to the side during regular classes, open gym, etc.
  • If you are officially signed up for the Open, you MUST have your score entered into your account with games.crossfit.com by 8pm Monday each week for it to be validated.  There are absolutely no exceptions (this is per CrossFit!) and scores cannot be entered late.
  • Due to the fact that the Open workouts are unknown, we do not program for Friday (since we do the Open WODs on Saturdays) until the workout has been released Thursday night.  So each week in the look ahead Friday & Saturday are basically unknown 😉

Should be a FUN 5 weeks ahead!!!  We can’t wait!  Here’s your look ahead…

Monday – Back squat day!!  Working through some percentages and retesting our ME set at 80% from the week of 1/15.  Then a fun spring of rowing, DB thrusters and bar MU!

Tuesday – A little shoulder to overhead cycling to start us off, followed by a fun 12 min AMRAP of deadlifts, bar facing burpees and doubles!

Wednesday – Practicing our touch and go power cleans first today.  Then a 15 min AMRAP of c2b pull-ups, push-ups & wallballs, oh my.

Thursday – Getting gymnasty today, some upside down work plus some ring work!  After, 3 sets of rowing and burpees.  Here’s hoping 18.1 isn’t 12.1 (7 mins of burpees 😉 )

Friday – TBD once 18.1 is released!

Saturday – 18.1!

Sunday Oly with Becca – Come get your lift on with us!

RISE Look Ahead

Monday – Glycolytic Interval – 45 sec on/15 sec off

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

Wednesday – Strength Day!!

Thursday – Glycolytic Interval – 20 sec on/10 sec off (aka Tabata good time!)

Friday – Anaerobic Interval – 20 sec on/20 sec off

Saturday – Aerobic Interval – 1:05 on/25 sec off

It’s definitely going to be an awesome week…we’ll see you at the box!

The Open Is Coming!!


The Open is coming, the Open is coming!!!  Who’s excited for this year’s CrossFit Games 2018 Open!?  Not sure what the Open really is?  Here is a description from games.crossfit.com themselves…

So there ya go, 5 weeks of testing your fitness!!  Sure, most none of us will be advancing to regionals, let alone the CrossFit Games (this year anyways 😉 ), but the Open is 5 weeks of fun, community, anticipation, adrenaline, pain, PRs, new bests, excitement for how much you’ve improved from last year and how much better you’ll be by next year!!!

As mentioned above, there is a scaled & Rx version of every workout (as well as teens & masters), so really it’s for any and everyone!  Head to games.crossfit.com to get signed up!

Each year, we try to add a fun new twist to the Open at CFP!  This year, we are still planning to host each Open workout on Saturday mornings.  We generally run 2 heats per class so athletes can count each other’s reps.  Depending on the workout, the classes often run over, so just be prepared for that.  The last week of the Open, we come together on Friday night to complete the last workout Friday Night Lights style.  We celebrate with food & drinks and cheers to another year’s Open complete!  So mark your calendar for Friday, March 23rd and don’t miss it!!

Now for the fun spin this year!  We are getting CFP 2018 Open shirts made!!  All who:

  • purchase a CFP Open shirt
  • complete the Open workout each week  (either at CFP or another affiliate if you’re traveling), Rx or scaled
  • post a picture or video each week tagging CrossFit Pineville (@crossfitpineville) to social media during the Open

Each week you complete the WOD and post, you will be entered into a drawing for a new pair of shoes!!!  (max 5 entries)

You do not have to be officially registered for the Open to qualify, although we think that makes it way more fun!!  You do have to log all your scores into Wodify and complete them within each weekly time frame.  Social media posts can be a picture or video, can show a PR from the Open, something you learned about yourself, a goal for next year’s Open, etc.  Possibilities are endless!

So be on the lookout for our t-shirt design & sign-up sheet at the gym very soon and get excited because the Open is coming!!!