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!!!

A Look Ahead : Programming Week of 09/25

cfp at bnb

Our good looking crew last weekend at Beers & Burpees!  Holy cow, can you believe it’s the last week in September!?  We officially welcomed Fall last week, hopefully the weather will get the memo soon 😉  And, the last week in September means the last week to collect your BINGOs!!  How many BINGOs will you get!?  Who will win the cash pot!?

In case you haven’t figured it out yet, we’re in a front squat & pressing cycle.  So all the squats & pressing to look forward to!  Make sure you’re taking care of your body, getting your mobility in, stretching those hips & shoulders.  We can’t wait to see all the PR’s when we finish up!

It’s a great week to have a great week!  Here’s your look ahead…

Monday – We start with some paused front squats and then some bent over row.  Then, a little metcon of chest to bar (or rx+ ring MU) and front squats!

Tuesday – A fun power clean + clean complex for our weightlifting this Tuesday!  After, 3 rounds of rowing, hspu, running & t2b.  Allll the gymnastics!

Wednesday – Lots of jerk work today with jerk balance, tall jerk & split jerks.  For out metcon, a fun couplet of deadlifts & double unders!

Thursday – Working on some strict pull-ups today!  Then we’ll make a man out of all of you, 4 rounds of running and manmakers! 😉

Friday – Front squat day!!  Then a 10 minute AMRAP of shoulder to overhead, t2b & box jumps!

Saturday – Saturday means 1 thing – a fun partner WOD!!!  Last day to bring a friend for a BINGO square!!

Sunday Oly with Becca!  Come get your lift on!

RISE Look Ahead

Monday – STRENGTH Day!!

Tuesday – Glycolytic – 1:05 on/25 sec off

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

Thursday – STRENGTH Day!!

Friday – Aerobic – 1:25 on/25 sec off

Saturday – Anaerobic – 20 sec on/20 sec off

As always, we’ll see you at the box!

Beers & Burpees – Last Chance to Sign up!!

2017 bnb kids

Beers & Burpees is literally just around the corner…it’s NEXT WEEKEND!!!  We are so excited to partner with this amazing group of CrossFitters & support the wonderful charity of Dream on 3!  Just take a look at the awesome kids above that we have the privilege to support through this fun charity event!!

If you haven’t signed up yet, it’s not too late!!  Follow the link here to sign up you and a partner.  It’s $60 a person and remember, all proceeds go to Dream on 3!  CFP is participating mostly in 12:30 and 1pm heats which are already sold out.  But don’t worry, just sign up for the 1:30pm heat and we will definitely stick around to cheer you on, drink more beer (because it’s included in your sign up) & have fun!!

Don’t drink beer?  That’s ok, drinking is completely optional in the non-competitive heats.  Have kids?  Awesome, they can participate in the Brownies & Burpees event!!  (Can adults do this one, too!?  We like brownies! 😉 )  Plus, there will be food trucks, music, “field-day” event, and fun for all ages!!  Need some volunteer hours?  Come be a judge!  Judges are still needed from 11:30am-1pm and 3:30-5pm.  Can’t compete, but still want to come hang?  You can definitely do that too!!  Can’t come, but want to donate?  Follow the link here!

So here are your 4 ways to participate & give back to Dream on 3:

  1. Find a partner, pick a heat time & get signed up!!
  2. Have your kiddos participate in the Brownies & Burpees event!
  3. Be a judge!!  Email us at info@pinevillecrossfit.com if you’re able to judge & which time frame you prefer!
  4. Donate here!!  100% of all donations raised will go to Dream on 3!!!

We’re excited to see you next weekend at CrossFit Charlotte (9535 Monroe Road Suite 100, Charlotte, NC) for this great event!

30 Day Routine Reset Nutrition Challenge!


There’s just something about the change of seasons and welcoming Fall! A little chill in the morning air, kids go back to school, a fresh start, a clean slate. It’s the perfect time to set goals, change bad habits, and reset your routine! 📓📝🍁🍂

After a whole summer of fun, we are running a fun 30 Day Routine Reset fall nutrition challenge!! And the exciting news – it’s open to any and everyone who is ready to say YES to CHANGE. We will be goal setting, sharing recipes, health tips, and motivating each other for 30 days to help everyone fall back into a routine, gain natural energy and have fun along the way!

So grab some friends and let’s get started!  Oh, and did I mention there are prizes!?  Here are all the details:

  • WHO:  Athletes of CFP/RISE Charlotte, friends & family
  • WHAT:  A nutrition challenge to help refocus our routine on our health goals after a summer of fun
  • WHEN:  Begins MONDAY, SEPT 11th and ends TUESDAY, OCT 1Oth
  • WHY: Well really, that’s up to you…but if you’re after better health, more energy, weight loss, lean muscle gain, better performance in (and out of) the gym, a better lifestyle…then this is for you!!
  • HOW:
    • Isagenix product purchase required! Contact Coach Michelle for more info.
    • Take “Pre” pictures and measurements
    • Added to Private 30 Day Routine Reset Nutrition Challenge Page
    • Weekly prizes!!
    • Grand Prize of $100 Lulu Giftcard!!!

It starts just 2 weeks from today! Say YES and say hello to a healthier you before the holidays even begin!!

You’re Invited…


Happy Wednesday athletes!

You are cordially invited to our Isagenix Sip & Sample, this Saturday, August 26th at 10:30am!

We’re excited to share more with you about this simplistic nutrition for your whole family!  You will be able to taste the delicious shakes, bars and other food offered from Isagenix, as well as learn more about our upcoming 30 Day Routine Reset Nutrition Challenge!

The hour a day you’re in the gym is the easy part, controlling what you eat the other 23 hours is the hard part and often where progress gets lost!  No matter your goal – whether overall better health, energy, or better performance in the gym, this nutrition can fuel it all!

And, Fall is right around the corner – no time like the present to Energize Your Life, Recharge Your Routine, and AMP Up Your WODs!  More details on our 30 Day Routine Reset Challenge to come this Saturday, but we’ve got a fun, supportive group full of motivation to help you refocus on those health goals this fall!

So are you in!?  Contact Coach Michelle ASAP with any questions or to be added to the group once it goes live!

We can’t wait to see you Saturday!  30 Day Routine Reset…3…2…1…Go!!!

A Look Ahead : Programming Week of 08/21

Screen Shot 2017-08-20 at 10.07.26 AM

Who’s ready to play Bingo!?!  No, no, this isn’t a CrossFit Kids game, this game of Bingo is for all CFP & RISE members and you can win CASH!!!  Starting this week, you can purchase your Bingo board for $10.  Collect as many Bingos as you can during the month of September (Fri 9/1 – Sat 9/30) to be entered to win cash!!  The more people that play, the more cash to be won 🙂

As in regular Bingo, a Bingo consists of 5 straight blocks in a row, diagonals included.  Blocks must be completed during the challenge and must have a coach’s signature & date to be valid.  So grab your board and get ready to collect your blocks & Bingos by completing fun little challenges, like bringing a friend, coming to yoga or Oly, etc.  How many Bingos can you get!?!

We’re excited for a great week ahead!  Saturday morning immediately after classes, join us for a Sip & Sample of our newest products at the gym!!!  We have some new bars, energy shots & shakes we’ll be sampling!  We will also be sharing details about our 30 Day Jumpstart starting Monday 9/10!  You do not want to miss this!!!

Also, AMRAP 4 Autism is this Saturday!!!  Remember, it’s not too late to sign up.  You can participate as an individual or partner!  It’s all to benefit some amazing kids with Autism and help support their therapy, so come on out!!

Here’s your look ahead…

Monday – Front squat day!  Working through some percentages up to a heavy single at 95%+ if you’re able!  Then, it’s a bar fight!!  Bring your game face – we’re completing one of the Masters/Teens CrossFit Games 2017 workouts of pull-ups, t2b & clean & jerks!

Tuesday – Tall jerks & split jerk work to start off today!  Afterwards, we’re retesting a workout from late June – 2 rounds of rowing, c2b (or rx+ bar MU), and push press.

Wednesday – Snatch grip RDLs superset with single arm dumbbell strict presses are up first.  Then your metcon is 3 rounds of doubles, wallballs & c2b!

Thursday – Getting gymnasty today working on our ring muscle up progressions.  Afterwards, 5 rounds of kbs & hand release pushups!  Go fast!

Friday – Pick your favorite kettlebells, we have some front rack reverse lunges and suitcase carries to complete.  Then, an alternating EMOM of rope climbs, strict handstand pushups & DU!

Saturday – Another Saturday another great Partner WOD!  Lots of pullups, box jumps & DB snatches today, so grab a partner & get to the gym!!  We hope to see you at our Sip & Sample & at AMRAP 4 Autism that night!

Sunday Oly – come work on those Olympic Lifts with us!

RISE Look Ahead

Monday – Glycolytic – :20 on/:10 off

Tuesday – Aerobic – :45 on/:15 off

Wednesday – STRENGTH Day!

Thursday – Aerobic – 1:20 on/:30 off

Friday – Anaerobic – :20 on/:20 off

Saturday – STRENGTH Day!

As always, we’ll see you at the box!!

Get Lean in 2017 Nutrition Challenge Winners!!!

Congratulations are in order to the 3 winners of our Get Lean in 2017 Nutrition Challenge!!


This spring, we had mostly ladies completing the nutrition challenge & all 3 winners happen to be women this time!  These ladies were diligent and consistent over the 8 week period & boy does it show!!!  A little hard work goes a long way!  All 3 ladies used nutritional cleansing as well as counting macros to help achieve their successes over the challenge.  So without further adieu, here are you top 3 winners of the Get Lean in 2017 Nutrition Challenge…

In 1stplace, having lost a total of 7 lbs during the challenge, is Page!!!  She increased her Floor Press 3 rep max by a whopping 15lbs, shaved a minute, 25 seconds off her Annie time, as well as 25 seconds off her 800m run time!!!  Not only did she lean out, get stronger with less body mass, she also got faster!!  This nutrition & CrossFitting stuff must really work 😉


Page used intermittent fasting once a week, meal replacement shakes, as well as macro counting to still allow herself her favorite treats!  Everyone in the gym has noticed her progress as she is looking slim and trim & putting up AWESOME numbers on the whiteboard!  We are SO proud of all your hard work Page!!!  Enjoy your 1st place prize – a private 1 hour session with THE Pam Gagnon for you & a friend!!!  Pam is a CrossFit Gymnastics Trainer with CrossFit Headquarters, a games athlete and all around amazing coach and athlete!!  We can’t wait to see what new skills you will aquire!!

Our 2nd place winner is Nikki!!!  Nikki lost a total of 6lbs during the challenge while increasing her floor press, decreasing her Annie time (by just over a minute!) & her 800m run time by 16 seconds!!


Nikki also utilized intermittent fasting, meal replacement shakes & macro counting throughout the challenge!  Nikki is a super busy mom of 3 kids and a nurse anesthetist!!  She made no excuses during the challenge and made herself a priority in order to be her very best self!  So proud of you Nikki!!  We will put you in touch with Project Lean Nation to get your 2 weeks of meals!!!

And in 3rd place, Jenny!!  Jenny also lost 7lbs during the challenge through the use of intermittent fasting, meal replacement shakes & macro counting!  She was consistent throughout the challenge, and was even able to enjoy herself while traveling for a fun ski trip with her husband!!


Jenny, your box of IsaLean Pro is on it’s way & contact Coach Amy to set up your 2 Dry Needling Sessions!  Congrats on your hard work & all your results!!

These pictures could be of YOU!!!  We are ready to help you get started on your nutrition journey!  Working out is just a PART of our health and wellness, and we all know abs are made in the kitchen 😉  Contact us ASAP to help you take hold of your nutrition and reach those goals!!  Our inbox is ALWAYS open!  info@pinevillecrossfit.com OR 704.889.0190

#CFPOpenChallenge17 Winners!!!

Alright….after all the numbers have been crunched, the workout scores have been tallied, and pictures and videos were searched for under #cfpopenchallenge17, we have TIE!!!  That’s right, a TIE for first place!!

The tie for first place was between two awesome female athletes!  Each lady works super hard in the gym, day in and day out and definitely put in the work during the 5 weeks of the Open!!  We couldn’t decide who should take first since it was all tied up, so….

Congrats to both Jackie Cansler and Emily Varner!!!  You both have won a new pair of shoes, courtesy of CFP!!!


Jackie is THE fittest female at CFP, took top 550 in the MidAtlantic region, and had 35 points in our Open Challenge!


Emily took the top of the leaderboard for the scaled women at CFP, was 95 in our region, and also had 35 points in our Open Challenge!


And big congrats to Robert Herford for his 3rd place finish in the challenge!!  He took first in the gym for 17.5, 3rd fittest in the gym overall, and had 34 points in our challenge!  How do some free FitAids and Perfect Bars sound!?

Congrats again to all that participated!!  We had so much fun over the 5 weeks of the Open!  Next up, regional qualifiers for our qualifying teen & master athletes in about 10 days!!  We’re back to regularly scheduled programming and are ready for a new year of gains.  Here’s to the 2018 CrossFit Games Open!

A Look Ahead : Programming Week of 02/20


Welcome to week 1 of the Open!!!  We can’t believe it’s here, but we’re super excited!!  This week is your last chance to sign up & join our #CFPOpenChallenge17!!  The workouts will be released every Thursday night for the next 5 weeks.  We will complete the WODs on Saturdays during 830 & 930 classes (except for the last week, March 24th, where we’ll celebrate Friday Night Lights style!).  You have until Mondays to input your score to be verified (don’t forget!!).

Since we don’t know what non-sense craziness movements Dave Castro will throw at us each week, we will not be planning the Friday workouts until Thursday night once the WOD is released.  So we can’t give you much of a look ahead as far as the weekend goes for the next several weeks, but Monday through Thursday, we’ve still got you covered!

Don’t forget to sign up to be a judge/volunteer for Battle of the Ages 2!!  Alright, let’s make it a great week!  Here’s your look ahead…

Monday – Front Squat day!  Heavy weight today, but not a tone of reps, 3 doubles and 7 singles working up in weight.  Then, lace up the running shoes, 6 rounds of a 400m run & 10 burpee box jump overs.  Each round is for time, so aim for consistency here!

Tuesday – All the metcons today, first 3 rounds of hand release push-ups (rx+ hspu), DU & c2b (rx+ bar MU).  There’s a 6 minute cap here so scale accordingly!  After some rest, you have 3 rounds of running, wallballs and t2b.  No time cap to save you here 😉  We’ll cash out with a 1000m row at 80-85% effort.

Wednesday – Today’s metcon will be a surprise…let me ask you though, how do you feel about burpees?  Post metcon, you’ve got some deadlifting to do!

Thursday – Working on some power snatch barbell cycling today.  Then we have some intervals of DU and rowing for calories.  Good stuff!

Friday – TBD once 17.1 is announced on Thursday night!

Saturday – 17.1!!!

Sunday Oly with Becca – come get your lift on!

New week, new goals…3…2…1…GO!!