CrossFit Kids : Fall 2019

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Fall Session will begin Wednesday, September 18th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Fall Session 2019

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Sept 18th – Wed, Nov 20th
  • Wednesdays – Jr Kids 4:30 – 4:55pm, Big Kids – 5:00 – 5:45pm 
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much: Big Kids – $65 for the full 10 week session!!  Jr Kids – $55 for the full 10 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 15% off 1st sibling, 20% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

A Look Ahead : Programming Week of 06/10

SO many exciting announcements coming up!!!  Ok, actually, just 2 major announcements…but they’re both SUPER exciting!!  So check them out…

First up, our fABtastic – Core & Buns class begins this Wednesday at 5:30pm!!!  That’s right, we’re adding a fun 30 minute burn session to target those problem areas – those abs and that booty – to our roster!  Alex Bladek will be our fearless booty-ful leader and will help us chisel out some more defined abs, develop an overall stronger core, and a better butt!  This class is of course included in your membership and open to all CF and RISE members, so meet us on the turf.  Due to space, we are capping the class at 12 people.  So if you’re planning to come, sign in ASAP!  And if you love the class and there seems to be some demand, we will look into adding more class times 🙂

Second, you may be wondering what the new fridge is for over by the couches?!?  Well wonder no more, starting next Monday, June 17th, you can pick up your Fit Fresh Kitchen meals right at CFP!!!  We are so excited to be a pick up location for Fit Fresh Kitchen meal prep service!  Their food is so delicious, the best of all the meal prep services, in our opinion!  We hope that by being a pick up location we can help make life a little easier for YOU, our athletes!!  Fit Fresh Kitchen offers 25 meals with 70 customization options each week (all the macros listed out, can be low carb, gluten free, extra protein, etc) and always comes fresh, not frozen.  They can take away a little bit of the stress of meal planning, grocery shopping, prepping, etc. and keep you on track and eating healthy all week long!  We are now live on their website which means you can place an order for your meals each week (Monday – Thursday at 1pm), select CFP as your pick up location, and get your meals the following Monday!  Can’t wait to get our meals starting next week!

That’s it for all the exciting announcements, unless you forgot that CrossFit Kids starts back this week!!  Still enrolling (especially Big Kids!), so check out all the details here!  And did you hear about our 6 year anniversary pool party at the Blount’s!!  Mark your calendar for Saturday, June 29th and be sure to RSVP in our private FB page!  Ok, that’s really it for the announcements, I promise.

Here’s your look ahead…

Monday – Some barbell work to start the week out…barbell bridges and bent over row.  Then, a sprint chipper of deadlifts and running!

Tuesday – Today consists of a 30 minute alternating EMOM…biking, burpee box jump overs, chest to bar, front rack reverse lunges, and strict handstand pushups.  Sounds sweaty!

Wednesday – Bench press up first, working up throughs some percentages and finishing off with a burner set of 8.  Afterwards, 12 minutes of ring dips, push press, and burpees over the bar.  See ya triceps!

Thursday – A little hang clean + clean complex to start off, followed by 10 minutes of doubles, t2b, and power cleans.

Friday – Back squat day!  3 sets of 4 between 80 and 85%.  Then, 3 sets of biking, running and dumbbell overhead walking lunges every 8 minutes.

Saturday – Lots of burpees, rowing and ground to overhead, so grab a partner & come WOD with us!!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead 

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

Tuesday – Strength Day!!  All the shoulders!

Wednesday – It’s an EMOM kind of day…burpees kbs, hollow holds, biking, squats, and sprints!

Thursday – Spartanish Training – 40 sec on/20 sec off

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

Saturday – Strength Day!!

See you at the box!!

A Look Ahead : Programming Week of 06/03

Welcome to June athletes!!  Can you even believe we’re almost halfway through 2019!?  Crazy!  We have some exciting things coming up…

Our CrossFit Kids Summer Session starts back June 12th!!  Follow the link to get all the details & get your little ones Signed up ASAP!

We have our Handstand Push-up/Handstand Walk Clinic June 22nd!  Bad news, it’s sold out…but good news, we’ll have another one sometime soon, so stay tuned.

Lastly, our 6 Year Anniversary Party is Saturday, June 29th and this year, we’re celebrating by the pool!  Gary Blount and his wife are so graciously hosting us at their pool!  We’re working on all the details for a possible food truck and will have more details soon.  Look out for the event page in our private FB page this week and be sure to RSVP!

Here’s your look ahead…

Monday – Working up to a heavy front squat to start our week! Then, grab a wreck bag! 3 rounds of some running (no wreck bag!), wreck bag squat cleans & burpees over the bag!

Tuesday – Hang snatches are up first! Afterwards, 10 minutes of DU, deadlifts and pull-ups! Keep moving on this one!

Wednesday – Some bench press triples today! Then some interval work every 6 minutes of rowing, dumbbell snatch, and push-ups.

Thursday – A longer metcon awaits! Get ready for some running, wallballs, and dumbbell box step overs.

Friday – Some sumo deadlifts, weighted pull-ups, and ring support holds to start off. Then we finish with 3 rounds of burpees and 100 ft farmers walking lunges!

Saturday – It’s a gymnasty kind of partner WOD! Grab a friend and get to the box!

Sunday Oly with Becca! Time to get your lift on!

RISE Look Ahead 

Monday – Shoulder Burn! 45 sec on/15 sec off

Tuesday – All of the things…and legs…and maybe some death 😉 1:20 on/30 sec off

Wednesday – Strength Day!! Core and legs!

Thursday – Aerobic Interval – 35 sec on/25 sec off

Friday – Tabata Shoulders! 20 sec on/10 sec off

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

We can’t wait to see you at the box!

CrossFit Kids : Summer 2019

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Summer Session will begin Wednesday, June 12th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Summer Session 2019

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, June 12th – Wed, Aug 14th
  • Wednesdays – Jr Kids 3:30 – 3:55pm, Big Kids – 4:00 – 4:45pm 
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much: Big Kids – $75 for the full 10 week session!!  Jr Kids – $60 for the full 10 week session!!  This session, your price includes a CUSTOM CROSSFIT PINEVILLE KIDS T-SHIRT!!!  You will place your t-shirt order upon registration.

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 15% off 1st sibling, 20% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

A Look Ahead : Programming Week of 03/04

Were you boss of the barbell in 19.2?  Or did it boss you around?  Definitely a fun workout this week!!  And a chance to PR from 2016 if you did Open WOD 16.2.  Although I don’t think anyone really wants more toes to bar this week, am I right!?

If you missed Dr. Amy’s body tempering this weekend, don’t worry, you have another chance 3/16!  Be sure to sign up for a slot, only $1/minute.  The first session of our Girls Who Lift class is coming to an end next week.  It’s been an amazing session and we will definitely be back for more!!  Stay tuned for details 🙂

Here’s your look ahead…

Monday – Back squat day!!  Because no one raps about small butts 😉  Also, a dumbbell/chest to bar version of Fran.  Sorry about that one!

Tuesday – All the cardio today!  Every 2 minutes you have one of the following: rowing, ring dips, running, toes to bar (too soon!), or renegade rows.

Wednesday – A little hang clean + clean + jerk complex to start.  Then, 12 minutes of db sntaches, burpee box jump overs, and chest to bar.

Thursday – Some bench press today, triples.  Afterwards, 5 rounds of pistols, db push press, and strict hspu!  See ya, shoulders!

Friday – TBD once 19.3 is announced.

Saturday – 19.3!!

Sunday Oly with Becca is always a good time!

RISE Look Ahead

Monday – Shoulders and Cardio – 30 sec on/20 sec off

Tuesday – Strength Day!!  Core and shoulders galore!

Wednesday – Functional Fitness – 1:20 on/30 sec off

Thursday – Legs and Cardio (and maybe a little death 😉 ) – 40 sec on/20 sec off

Friday – Spartanish/Burpee Friday!  1:05 on/25 sec off

Saturday – Strength Day!! Legs and back baby!

What will 19.3 have in store!?  Can’t wait to find out!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 01/28

“Obstacles do not block the path, they are the path!”

Happy Sunday athletes!  We close out January this week, can you believe it!?  Already onto the 2nd month of 2019!!  How are your goals going so far this year?  If you’re not moving forward, maybe it’s time to talk to a coach and get on the right track!

CrossFit Kids will start back on Feb. 6th!  Know any kiddos between the ages of 3-11?  Send them our way as we’ll be having a Jr’s class for 3-6 yr olds and a Kids class for 7-11 yr olds!  And don’t forget our Yoga + Brews night coming up 2/8 with new neighbors Middle James Brewing!  Be sure to RSVP, invite friends for only $5, and bring a mat to get your swole and flexy on!

Stay tuned for some exciting announcements this week about Battle of the Ages IV and The CrossFit Games Open!!  Here’s your look ahead…

Monday – Starting our week off with some interval work.  Wall walks or handstand walks, dumbbell farmer’s lunges, dubs, and dumbbell power cleans.

Tuesday – Running, ground to overhead, and push-ups today in the metcon today.  Stay consistent and chip away at each task!

Wednesday – Front rack lunges and weight pull-up work first.  Afterwards, a little couplet of wallballs and pull-ups.  Ouch!

Thursday – Today we metcon first with 3 rounds of HR push-ups, deadlifts, and box jumps!  Then, some accessory work of banded good mornings, barbell glute bridges, and side planks.

Friday – Burpees, thrusters, and t2b, oh my!!!

Saturday – Partner WOD Saturday has a little bit of everything.  Come get your sweat on!

Sunday Oly with Becca is on before the big game!!  Come sweat before you enjoy some party food!

RISE Look Ahead

Monday – Shoulders!  30 sec on/ 20 sec off

Tuesday – Strength day & Benchmark day!!  Core & Shoulders and retesting Annie!

Wednesday – Core and Cardio!  40 sec on/20 sec off

Thursday – Spartanish training!  1:20 on/30 sec off

Friday – Strength day!  All about the legs!

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

So how many burpees do you want to bet that Brady wins another Super Bowl!?  (Insert eye roll!)  As always, we’ll see you at the box!

CrossFit Kids : Spring 2019

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Spring 2019 Session will begin Wednesday, Feb. 6th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Spring Session 2019

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Feb 6th – Fri, Mar 22nd (We will not have class Fri, Mar. 1st)
  • Wednesdays & Fridays 5:00 – 5:45pm – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, kids can hang in the kid room while mom & dad finish their workout!  *Depending on the number of kids enrolled and their ages, we reserve the right to split ages (Jr ages 4-5/6 and Kids ages 6/7-12) into back to back class times.
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much:  $75 for the full 7 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

A Look Ahead : Programming Week of 01/07

We kicked off our Girls Who Lift class today!!  We had so much fun and the girls did AWESOME!  We’re building some strong, mighty, and fierce young ladies 🙂

Having nagging shoulder pain/aches or difficulty with overhead activity within your workouts?  You should sign up for Dr. Amy’s “Boulder Shoulders Seminar” on Saturday, January 26th, at 11am!  This seminar is for in-house athletes only; 15 spots on a first come, first served basis – $30 fee!  If interested, contact Dr. Amy ASAP to get signed up via text (304-374-7228) or email (Amy@fortressphysicaltherapy.com)!

We send off 3 athletes next week to WODapalooza in Miami to compete – Coach Brandon and Ann Marie competing in their age groups and Coach Sarah on a team!  Be sure to wish them luck and follow along on the leaderboard!  If there is a way to stream any live footage we will definitely keep you posted!

CrossFit Kids will return next month, so help us spread the word and let all the kids in your life know!!  We’re excited for more fun and games and fitness!  Read up here.  We’re pumped the new year is here and to get back to routine and training!  Here’s your look ahead…

Monday – Shoulder press!  Heavy doubles to start the week.  Then, an alternating EMOM of pull-ups (rx+ c2b), hr push-ups (rx+ strict hspu), and ring dips (rx+ ring mu).

Tuesday – Front squat day!  Working through some percentages up to a heavy double.  Afterwards, a little chipper of running, kbs and kb thrusters.

Wednesday – Snatching and more snatching.  First building to a heavy single, then 4 sets of max power snatch reps after a 200m run.  Fun times!

Thursday – Some work rest ratios today of rowing, doubles, push-ups, and t2b!  Gotta love days with rest built in 😉

Friday – Basically Karen, but a little different.  Just come and see!  Afterwards, some weightlifting (if you have legs left) of back rack split squats and DB bent over row.

Saturday – It’s a teams of 3 kinda partner WOD today!  Come get your sweat on, then head up to CrossFit Unite to cheer on our Granite Games teams.  We have 2 ladies teams competing and we would love some friendly faces in the crowd!

Sunday Oly with Becca is the best!  See you then!

RISE Look Ahead

It’s here…time to retest those Benchmarks and see how far you’ve come and how fit you are!!  Only one this week though, with Karen on Tuesday!  Come test your fitness, we know you will surprise yourself!!

Monday – Boulder Shoulder focus – 45 sec on/15 sec off

Tuesday – Strength Day!!  And Karen 🙂

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

Thursday – Spartanish training – 40 sec on/20 sec off

Friday – Strength Day!!

Saturday – Glycolytic interval – 1:05 on/25 sec off

We can’t wait to see you at the box!

Girls Who Lift Club

Announcing CrossFit Pineville’s Girls Who “Lift” Club!!!

Who:  Young ladies between 10-16 years old

What:  A CrossFit/Lifting Class just for Tween/Teen Girls

When:  Sundays @ 1:15-2:15 pm starting Jan. 6th, 2019 – Feb. 24th, 2019

Where:  CrossFit Pineville

RSVP:  January 1, 2019;  Cost: $250

Who is this club for?

This is a girls only CrossFit + lifting class for young ladies, ages 10-16.  Our desire for this class is that it will serve as an opportunity for young ladies to develop new friendships, build self-confidence, acquire new skills and begin a life-long journey of falling in love with functional fitness!

Building Self-Confidence

Our hope is to show young ladies that lifting weights, exercising and developing new physical abilities is fun and challenging.  It’s cool to be strong! Our focus should be on what our bodies can do and are capable of, more so than what our bodies look like!

“Lift=Strong”

This is a chance to “LIFT” each other up!  We want to develop women that build each other up!  We will explore new movements, develop new friendships and “LIFT” each other to become strong, confident young women ready to face whatever life demands!

Please call us at 704.889.0190 or email us at info@pinevillecrossfit.com to reserve your daughter’s spot today!

Reminder – CrossFit Kids Starts Next Week!!!

Just a reminder, our CrossFit Kids Spring Session begins next week!!!  Join us next Wednesday, February 7th at 5:00pm for our 1st week!  And then the next 7 weeks to follow 🙂

CrossFit Kids at CrossFit Pineville is a ton of fun!!  Hard work and play are disguised into games and fun for everyone!  We want to help kids develop a love of activity and a lifelong love of fitness early on.  At CrossFit Kids we learn fun lessons about sportsmanship, integrity, and camaraderie.  We talk about nutrition, nutritious foods we should eat more of, and less nutritious foods we should eat less of.

We work on fun skills like pull-ups, handstands and rope climbs while learning the basics of all the fundamental movements like squats, presses and deadlifts.  It’s a good time, laid back, and engaging.

It’s $50 for the full 8 week session (discounts offered for multiple children).  Email us at info@pinevillecrossfit.com or call us at 704-889-0190 to reserve your child’s spot today!