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 05/27

What a crew!!  Almost 70 people showed up and out this Memorial Day to take part of the Hero WOD Murph with us!  Y’all spent your morning on your day off enduring a tough workout in memory of Lt. Michael Murphy and in the memory of all of the fallen.  Such an honor to workout along side of you, to enjoy the freedoms earned by those who made the ultimate sacrifice, to sweat it out together as we remember!!  Thanks to everyone who came out today!!!

It’s a short week thanks to our 3 day Memorial Day Weekend.  And it looks like the 90 degree weather is here to stay, so stay hydrated people!  Stay tuned this week for announcements about our Summer CrossFit Kids classes, our 6 Year Anniversary Party, and the results of our Nutrition Coaching Collective!!

Here’s your look ahead…

Tuesday – Shoulder Press today!  Working through some percentages up to doubles.  Afterwards, a 20 min AMRAP of devil’s presses, strict hspu, and burpees with some built in rest after each round!

Wednesday – Lace up the tennis shoes…3 rounds of an 800m run, dumbbell clusters, and t2b…oh my!

Thursday – Barbell bridge work and some banded accessory work to start out.  Then, 10 mins of double unders + dumbbell snatches & overhead lunges.

Friday – Working overhead…tall jerks, push jerks and split jerks.  After, some intervals of dumbbell box stepovers, strict hspu, HR push-ups and strict pull-ups.

Saturday – A fun partner WOD awaits…let’s just say wear your long socks and be ready for some rope climbs!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead

Tuesday – Strength Day!!  A little Murph recovery for you!

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

Thursday – Glycolytic Interval – 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 05/20

Memorial Day is next weekend!  Hard to believe!  While there will be BBQs and parties, we will take time to remember the fallen.  We will complete the hero WOD Murph next Monday in honor of all those have fallen.  We will have one big CF + RISE class at 9am.  You can complete the workout with a partner or solo, your choice.  And then we will raise our glass with a mimosa (and brunch)!  It’s not to late to RSVP in our FB group page.

We will not have Oly next Sunday since its a holiday weekend, just Open Gym from 10-11:30am.  Oly is back on in the month of June!  And we will officially celebrate our 6 year anniversary of community, fitness, and fun in June, so stay tuned for more details to come!

Here’s your look ahead…

Monday – Some high hang snatch work to begin our week.  Followed by a quick AMRAP of power snatches and toes to bar.

Tuesday – Back squat day!  5×5 today!  After, grab a dumbbell for 5 rounds of hang clean and jerk, goblet squats, and reverse lunges.

Wednesday – Shoulder press & push press work today.  Then, a chipper of bike cals and burpee pull-ups!

Thursday – Cardio intervals day!  Rowing, doubles, air squats and push-ups.

Friday – All the hamstrings today…running, deadlifts, and box jumps.   Afterwards, a little accessory core work.

Saturday – Partner WOD Saturday in full effect!

Sunday – Open gym only from 10-11:30am.  See you there!

RISE Look Ahead

Monday – Feel the burn!  45 sec on/15 sec off

Tuesday – Functional Fitness – 1:05 on/25 sec off

Wednesday – Strength Day!!

Thursday – EMOM Day!

Friday – Strength Day!!

Saturday – Spartanish – 1:30 on/20 sec off

It’s a good week to have a good week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 05/13

Happy Mother’s Day to all our CrossFit/RISE/Fit/Lifting Mamas!!!  There’s definitely not an abundance of free time, yet you MAKE time in your day to give yourself an hour at “the bar”, to prioritize your health and fitness, so you can be a better mom and pour back into those little ones (or used to be little ones!) that rely and count on you.  Cheers to you!!

We’re 2 weeks out from Murph & Mimosas!  Join us Memorial Day to complete Hero WOD Murph as we remember the fallen and enjoy our community with some brunch.  We just placed a new summer tank order!  If you didn’t get your order in, let Brandon or Michelle know so we can get a reorder in the works.

As summer approaches and our calendars and weekends fill up with graduation parties, BBQs, and other fun plans, don’t forget to schedule in your workouts.  Remember you are in charge of your calendar and in charge of how you feel!  Don’t let the warm weather be an excuse to over indulge, skip WODs, or eat garbage.  This is a lifestyle, so keep at it!

Here’s your look ahead…

Monday – Testing strict Diane first today!  Then, some accessory work of barbell hip bridges, banded pull apart, and L-sit holds.

Tuesday – Cardio Tuesday!  A longer metcon of running, DB work (s2oh and hang squat cleans), plus strict pull-ups and t2b!

Wednesday – Front squat day!! Working up to 90+%!  Afterwards, some rowing intervals!

Thursday – Going overhead with some split jerk singles!  Then we finish off with 8 mins of doubles, lateral burpees over the bar, and ground to overhead.

Friday – Another girl WOD!  Today we have Jackie (rowing, thrusters & pull-ups)!  We’ll close out the week with some KB Bulgarian split squats and strict hspu work.

Saturday – A fun partner chipper awaits!!  Grab a buddy and let’s get sweaty!

Sunday Oly with Becca is on in full force!  Let’s get our lift on!

RISE Look Ahead 

Monday – Never skip leg day!!  1:05 on/25 sec off

Tuesday – Strength Day!!

Wednesday – 20 min EMOM today of goblet squats, wallballs, wreck bag carries, and bike cals!

Thursday – Spartan-ish training – 40 sec on/20 sec off

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

Saturday – Strength Day!!

As always, we’ll see you at the box!

April 2019 Athlete of the Month – David Perkins!!!

Meet our April 2019 Athlete of the Month – Dave Perkins!!!

Dave has been a member of CFP & RISE for almost 15 months now!  He is a busy husband and proud dad of twin girls now in college.  Dave has come so far in his time with us.  He first joined wanting to get healthier and in better shape, and I would say he has definitely accomplished both!  He has shed some body fat, added lean muscle, and keeps improving month after month on those lifts and metcons!

Dave trains smart and has made sure to check his ego at the door.  He’s focused on form and has continued to get stronger, most recently PRing his snatch at our Battle of the Ages competition!  Dave has an encouraging word every time you see him and never leaves without a few fist bumps after the WOD.  We’re so thankful to have you as part of our community at CFP, Dave!

Keep up the great work, the best is yet to come!  Read more about Dave below…

  1. Tell us about yourself in a few sentences.  Raised in a military family so moved around a bit but grew up primarily in FL – proud to say there are no “Florida Man” stories about me.  In May, my wife and I celebrate our 25th anniversary; we are the proud parents of twin girls who currently attend Furman University.  Love to laugh and watch sports – my favorites are the Florida Gators, Miami Dolphins and the USA in any, and all, international competitions.
  2. What do you hope to achieve through CrossFit?  In 2020, I will turn 50 so I’m hoping CF will help me develop the physical foundation to actively enjoy the later years of my life.  After a year, I’ve already seen improvements with my physique, knees and back.  I’m now able to play golf without needing a day to recover from knee and back soreness and have started an annual surf trip with friends down in FL (I can’t guarantee there may not be future “Florida Man” stories resulting from these trips).
  3. What is your favorite CF exercise?  The Power Clean but I really enjoy the creativity of the holiday-themed metcons – I especially enjoyed the 12-days of Christmas and the recent Easter-themed metcon with my CFP class.
  4. What CF exercise do you least like?  The Burpee, especially the burpee over bar.  It’s crazy that I have no problems with the 24-inch box overs but get so tired “jumping” over a 6-inch bar after doing a burpee; I say “jump” but it’s more like a skip…ugh.
  5. What would you tell someone considering trying CFP?  Honestly, I don’t think I can fully articulate what this box means to me.  It’s so much more than just a gym; I know this is a cliché but it truly feels like family.  The coaches are personable, super attentive, offer suggestions to improve technique and provide scaling options to help members dealing with ailments or who can’t complete the workouts as prescribed.  The coaches and members are so welcoming to new members and are full of encouragement – everyone truly wants to see you succeed in achieving your personal goals.  I can’t tell you how many workouts I’ve been proud to complete but know that I wouldn’t have gotten through it without hearing a word of encouragement from someone when I was at the brink.  As if this type of environment wasn’t enough, a brewery will soon be opening right next door; looking forward to some future post-workout “cooldowns” there.

A Look Ahead : Programming Week of 05/06

Happy Sunday athletes!  We’re excited to announce our partnership with SweatNET Charlotte!  SweatNET members can now drop into our RISE classes for just $10!!  We’re excited to have some new faces join our awesome community!  Haven’t tried a RISE class lately?  I dare you, it just might kick your butt in a totally different way!

Somehow, it’s already May!  We’re looking forward to Murph & Mimosas this Memorial Day as we honor the fallen and raise our glass to them with mimosas and brunch after Murph on Monday, May 27th!  Be sure to RSVP to the event in our private group page so we can cater in enough eggs, bacon and pancakes 🙂  Feel free to bring a friend or family member, the more the merrier!

Here’s your look ahead…

Monday – Time for a little retest of our Gymnastics Interval Test! 6 rounds every 5 minutes of strict pull-ups, t2b, push-ups, and wallballs.

Tuesday – Working those deadlifts and strict handstand push-ups first! After, some barbell cycling of power cleans & push presses.

Wednesday – Intervals are the name of the game! Rowing, burpee box jump overs, biking & running!

Thursday – Barbell z-press + strict weighted pull-ups/strict pull-ups first. Then, 10 minutes with your jump rope, a dumbbell (for single arm c&j), and the pull-up bar (for c2b)!

Friday – Some split squats and bent over row work! Afterwards, a chipper! Rowing, air squats, kbs, and walking lunges!

Saturday – Some running, overhead squats, and burpee box jumps with your fav partner!

Sunday Oly with Becca! Come perfect those Olympic lifts!

RISE Look Ahead

Monday – The best kind of Monday’s have burpees 😉 45 sec on/15 sec off

Tuesday – All is the things (and legs and a little death) – 1:20 on/30 sec off

Wednesday – Strength day!! Boulder Shoulders

Thursday – Thruster Thursday! 45 sec on/15 sec off

Friday – Allll the shoulders! 20 sec on/10 sec off

Saturday – Cardio and core – 1:05 on/25 sec off

Cheers to a new week ahead!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 04/22

Man, the Easter Bunny sure has good form!  We hope you all enjoyed the mandatory rest day since the gym was closed.  Or at least enjoyed some sunshine outside!  We’re looking forward to the heat returning and are ready for an awesome week ahead!

There’s still time to sign up for Dr. Amy’s Stack-em High Hip Seminar happening Saturday, May 4th!  Tight hips, pain, issues squatting, knees caving in?  Come learn about your hips and get some practical, working, hands on advice for how to train through these things and make them better!  Contact Dr. Amy ASAP to get signed up!

Memorial Day Murph is coming up, too!  Join us for Murph and Mimosa’s!  We’ll be completing the Hero WOD Murph to remember the fallen, then raising our glass to them as we enjoy some brunch!  Be sure to RSVP in our private group page so we can have enough pancakes for everyone 🙂

Here’s your look ahead…

Monday – We’re kicking off the week with some back squats!!  Finishing some percentage work with 2 sets of 6-8 reps at 80%.  After, a muscle fatigue kind of WOD…12 min AMRAP of strict hspu, strict pull-ups and pistols!

Tuesday – A little interval work…biking, wallballs, dumbbell snatches, burpee box jump overs, and side planks.

Wednesday – Working those shoulders, dumbbell z press and floor press.  Then, 5 rounds of a fun triplet…DU, push press, and T2b!

Thursday – Some more interval work against a 3 min clock…400m runs + 3 c2b (rx+ ring mu) + cleans.  This one is for weight, so go heavy!

Friday – Some running intervals up first followed by some accessory work to make you better!

Saturday – A partner WOD is on tap!  Grab a friend and let’s get sweaty!!

Sunday Oly with Becca is on after a 2 week hiatus!!

RISE Look Ahead

Monday – Shoulders and cardio!  45 sec on/15 sec off

Tuesday – All of the things and legs (and a little dying? 😉 ) 1:20 on/30 sec off

Wednesday – Strength Tabata/Wallball Wednesday!!  I mean, it sounds like a good time!

Thursday – More Tabata – 20 sec on/10 sec off

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

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

Let’s be thankful we GET to workout and are able bodied this week!  What are you going to do to make you proud of you??  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 04/15

What. A. Weekend!!!  Battle of the Ages 4 was one for the record books!  With a record number of competing athletes (around 260!!!), monsoon level rains, and an insane amount of spectators (that braved said rain!)!!  It was a amazing and we are so thankful to have hosted another amazing day of competition among the ages!

HUGE thanks to all our volunteers and judges, without them the day would not run.  And they sacrificed their Saturday to provide stellar, consistent judging and even stayed to clean up the royal mess after!  Finally, a big thanks to Kelly and Staci for their friendship and for once again brining BOA on the road to Charlotte!  Cheers to next year!

Mark your calendars for Saturday, May 4th and reach out to Dr. Amy to be part of her Stack-em High Hips Seminar from 11am -12:30pm.  The one and a half hour hands on session will educate you on your hips, how to keep you healthy, and give you lots of tools (stretches and movements) to keep those hips feeling right!  The cost is $40, so reach our to Dr. Amy to get signed up ASAP!

We will be closed this Sunday in observance of Easter, so come get a sweat with us Saturday morning!  Here’s your look ahead…

Monday – Today we are snatching!  Working up to 80%.  Then, a fun twist in your metcon…your score is the total weight you snatch each round after your row or bike!

Tuesday – Back squat day!!  After those back squats, more back squats in our metcon!  Pull-ups, chest to bar pull-ups, and ring muscle ups with some back squats sandwiched in between!

Wednesday – All the cardio….every 10 minutes some biking, running and doubles for 4 rounds.

Thursday – Bench press day!  Then a tough WOD of 50s…burpees over the bar, barbell lunges, push press, and t2b.  Yikes!

Friday – Snatch balance up first, working to a heavy single.  Afterwards, a 15 minute AMRAP of doubles, wallballs, chest to bar pull-ups, burpee box jump overs, and strict handstand push-ups!

Saturday – A partner WOD is on for this weekend!  Come get your sweat on before the Easter Bunny pays his visit!

Sunday – Happy Easter!  We are closed!

Monday – Let’s just say…it’s a surprise!!!  And rhymes with Shmurpees 😉 45 sec on/15 sec off

Tuesday – Cardio!  1:05 on/25 sec off

Wednesday – Strength day!!  Legs & back!

Thursday – Endurance day!  Bring your lungs!

Friday – Strength day!!

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

Don’t mind the chalk stains from BOA, hopefully they’ll be up in a few weeks times!  As always, we’ll see you at the box!