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A Look Ahead : Programming Week of 02/17

It’s WZA week!!!  This week we’re sending down 5 of our coaches (along with a sweet cheering squad) to compete in WODapalooza in Miami!  Coaches Brandon, Cory, Jen & Sarah are RX Team Blood, Sweat & Beers and Coach Amy is competing in the scaled division.  You can follow along all weekend on the leaderboard and stay tuned to our Instagram account (@crossfitpineville & @riseclt) and stories for heat times, live videos of workouts, and awesome pictures!

Athletes Jake Jerles and Alyssa Carlson are getting in on the action, too!  On Thursday, Jake is competing in the WZA Weightlifting Faceoff and Alyssa is competing WZA Gauntlet!!  We’ll be sure to share videos of them as well!  Head over to the WODapalooza website for all the info and schedules released so far!

You better believe we’ll be cheering loud and proud from home base!  Good luck to all our athletes, we’re so proud of your dedication and discipline and we know you will shine bright in Miami this weekend!!!!  You’re already winners in our book!!

Just a heads up, no open gym this Saturday as Coach Becca is hosting a lifting clinic from 10:45-12:45.  Sunday is open gym only from 11am – 12pm.  Here’s your look ahead…

Monday – Hang snatch singles up first today!  Then, 3 rounds of snatches and t2b!  Go fast, there’s a 10 minute cap 😉

Tuesday – We start off with tempo front squats today!  Afterwards, Charlie Horse…a benchmark workout of biking, front squats and burpee box jump overs!  So long legs!

Wednesday – Long metcon Wednesday…it’s a thing!  5 rounds of running, wallballs, and db burpee box stepovers.

Thursday – Going overhead with split jerk doubles today.  Then, 3 3-min AMRAPS of biking, pull-ups (rx+ c2b) and push-ups (rx+ strict hspu).  Go fast, you have built in rest!

Friday – Deadlifts and DB bench press to start off.  After, simple, not easy!  3 2-minute AMRAPs of burpees and KBS.  How many rounds can you get?

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Sunday – Open gym only from 11-12!

RISE Look Ahead

Monday – Strength day!!

Tuesday – All the things!  Working against a 5 minute clock…the faster you go, the more rest you get!

Wednesday – Alt 30 min EMOM!  Skiing, wall walks, burpees, box jumps, ground to overhead & hollow holds.

Thursday – Cardio!  1:05 on/25 sec off

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

Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells!  **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.

Ready to crush this week ahead?  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 02/10

It’s hard to believe, but we’re only 5 weeks out from the already sold out 5th Annual Battle of the Ages at CFP!!!  Saturday, March 14th 50+ 4-person teams from all different decades or all the same decade will take the competition floor to battle it out and find the fittest!  We’re looking forward to an awesome day!

We can’t pull off such events without all our wonderful sponsors and volunteers!!  If you or your small business would like to sponsor our event with over 200 competing athletes plus hundreds of spectators, please email us at info@pinevillecrossfit.com.  If you are able to volunteer and help judge that day, please sign up here.

Here’s your look ahead…

Monday – Up first today, finding a 3 rep thruster from the floor!  Then, a little ol’ lady named Fran!!  Or, heavy Fran!

Tuesday – Today, we’re cleaning!  Building up to a heavy double.  After, 9-7-5 of heavy cleans and chest to bar (rx+ ring muscle ups).  Oh my!

Wednesday – All the cardio today!  A longer metcon of running, burpees, single arm dumbbell overhead lunges, and t2b.

Thursday – Our metcon is up first today, 3 rounds of rowing, deadlifts and burpees.  Then, some accessory work of barbell glute bridges and some plank work.

Friday – Split jerk work, sets of 3!  Afterwards, some intervals of biking and hr push-ups (rx+ strict hspu).  See ya later arms!

Saturday – A fun partner WOD awaits!  A little running, some wallballs, push-ups and strict pull-ups!  Grab a friend and let’s get sweaty!

Sunday – Open gym at 11, Endurance class at 12!

RISE Look Ahead

Monday – Cardio!  3 mins on/1 min off

Tuesday – Plyometric day!  40 sec on/20 sec off

Wednesday – Strength day!  Shoulders and Core!

Thursday – Tabata!  20 sec on/10 sec off

Friday – All the EMOMs!  Fun times 🙂

Saturday – A fun partner WOD awaits!  A little running, some wallballs, push-ups and ring rows!  Grab a friend and let’s get sweaty!

Let’s make it a great on!  As always, we can’t wait to see you at the box!

A Look Ahead : Programming Week of 02/03

Need some determination!?  Just borrow some from Coach Sarah in this pic 😉  That is the look of some fierce determination, am I right!?!  Can you believe it’s February!!  January has come and gone!  How are you feeling?  Did you set any resolutions this year?  Did you stick to them?  Did you start too big and already threw in the towel?  Or did you implement some small changes and you’re still going?

Hopefully it’s the latter!  Remember, the magic is in the consistency.  It’s in the day to day, showing up to workout, planning ahead on your meals, drinking your water, getting a good night’s rest, finding balance on the weekends!  You are what you do consistently, not every now and then.  So have no fear, if you feel you already blew it this year….you still have 11 months to go!  You don’t ever need a Monday or a new month to restart, but you basically get both of those things tomorrow.  So don’t quit now…keep going!!

Here’s your look ahead…

Monday – Starting the week off with a looong metcon! Rowing or biking, doubles, farmer’s carries, db thrusters, and strict t2b. Nice and steady!

Tuesday – Going overhead today, finding a heavy push press, then max reps at 80-85% of that number. After, Helen 🙂

Wednesday – Some hang clean + cleaning fun! Then, a little interval work of biking and more cleans.

Thursday – Heavy dumbbell lunges up first, followed by three short and sweet AMRAPs – doubles + air squats, devil’s presses + box jumps, and t2b + push-ups.

Friday – A fun snatch complex to start! Then, a couplet of pull-up bar and barbell (not Fran, promise 😉  ).

Saturday – Grab a partner for a fun WOD!  This one’s a burner!

Sunday – Open gym from 11-12 and Endurance class at noon!

RISE Look Ahead

Monday – Tabata day!  20 sec on/10 sec off

Tuesday – All the shoulders!  1:20 on/30 sec off

Wednesday – Cardio and Core!  45 sec on/15 sec off

Thursday – Feel the burn!  1:30 on/30 sec off

Friday – Strength day!!  Leg day!

Saturday – Grab a partner for a fun WOD!  This one’s a burner!

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 01/27

In 3 1/2 short weeks, CFP will take Miami for WODapalooza!!  Coaches Amy, Brandon, Cory, Jen and Sarah are all competing and we know will represent us well!  We are doing a limited shirt order of this awesome logo!  We’re getting white crops and bring blue t-shirts, both with the hot pink logo.  Sign up sheets will be by Wodify, or you can message us to let us know your size and color preference.  We can ship as well!

We’re having so much fun on Saturdays with our combined CF and RISE classes!  It’s definitely fun to have one giant class and everyone has been brining the heat 🙂  Becca is back this Sunday with the only Oly class of the month!!  So if you want those top notch oly pointers, join us Sunday at 12!

Here’s your look ahead…

Monday – Deadlift day!  Today we find our 1 rm!  Then, 8 minutes of pull-ups and  DB hang clean and jerks.

Tuesday – A little accessory work to start us off…db shoulder press, false grip ring rows, face pulls and strict t2b.  Afterwards, a fun triplet of strict hspu, push-ups, and double unders.  See ya, arms!

Wednesday – Alll the wallballs up first, 3 sets of 50 actually!  Yikes!  Then, we have Bulgarian split squats and bent over rows.

Thursday – Snatches today!  A little snatch balance and then some snatch singles.  For our metcon, a run + Isabel, oh my!

Friday – Alternating E2MOM today…biking, barbell lunges, rowing, and burpee box jump overs.  Just keep moving!

Saturday – Some wreck bag running, deadlifts, and pull-ups with a parter today!  Fun times!

Sunday – 11am open gym, then Oly with Becca at noon!

RISE Look Ahead

Monday – Strength Day!!  Arms and abs!

Tuesday – 30 min EMOM!  All the cardio!

Wednesday – Spartanish Training!  1:30 on/30 sec off

Thursday – Shoulder and legs!  40 sec on/20 sec off

Friday – Little Bit of Fun!  A few EMOMs to close our week!

Saturday – Some wreck bag running, deadlifts, and pull-ups with a parter today!  Don’t miss it!

It’s going to be a great week!  We can’t wait to see you at the box!

A Look Ahead : Programming Week of 01/20

You are what you repeatedly do!  Not what you do occasionally or what you do every now and then or do once in a while.  You are what you do day after day after day, most of the time!  So just focus on one day at a time, one decision at a time, and keep working towards your goals!  Choosing the healthy meal, working out on a day you didn’t want to, drinking more water, getting to bed earlier.  Slowly the little decisions add up to BIG changes!

Coach Jen led an awesome muscle-up clinic this past weekend and Coach Becca has a sold out weightlifting clinic scheduled for next month!  What clinic would you like to see next at CFP and RISE?  Let us know and we’ll see what we can do!

Looks like it’s finally decided to be winter this week.  Our new hoodies have been ordered and should be in soon!  Let’s make it a great week!  Here’s your look ahead…

Monday – A little ol’ lady named Cindy!  Have you ever tested Cindy before?  Let’s see all those gold stars!!  A little accessory work to follow.

Tuesday – Working against a 6 minute clock today…5 sets of a little running, some barbell cycling, burpees, and strict pull-ups (rx+ ring MU).

Wednesday – DL day, some heavy singles!  Then, 10 minutes of box jumps, t2b, and barbell front rack lunges.

Thursday – Barbell z-presses and weighted strict pull-ups up first.  Afterwards, a little chipper of doubles, push presses, push-ups, push jerks & more doubles!  See ya arms!

Friday – Today we hang clean!  Then, a few sets of rowing and wallballs!

Saturday – Partner WOD Saturday!  Grab a friend for this mostly bodyweight workout…should be fun!

Sunday – Open gym from 11am – 12pm & Endurance Class at noon!

RISE

Monday – Strength day!!

Tuesday – Up against a 5 minute clock…skiing slamballs, & push-ups + biking, goblet squats, and v-ups.

Wednesday – A fun alternating EMOM today!

Thursday – Cardio!  1:05 on/25 sec off

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

Saturday – Partner WOD Saturday!  Grab a friend for this mostly bodyweight workout…should be fun!

We can’t wait to see you at the box!

A Look Ahead : Programming Week of 01/13

Last chance to get your hoodie order in!!  (You know, even though it’s 70 degree in NC right now, haha!)  But for real, we will place the order no later than Tuesday and we are not ordering extras!  So speak now, or forever hold your peace  🙂  Full zip hoodies and crop hoodies are $45 each and you can get the CrossFit Pineville logo or the RISE Charlotte logo.  Shoot us an email if you’d like one { info@pinevillecrossfit.com } and we will add you to our list!  (And yes, we can ship!)

It’s going to be a warm, rainy week here.  So all the more reason to come get your fitness on!  Remember, we’re creating habits here.  Schedule your workout and keep the commitment to yourself!  The weather doesn’t dictate our workout schedule (seriously, you’d be surprised at the excuses people can come up with!)!

A few changes are coming to our RISE schedule very soon!  You will receive an email with all the details soon and we’re hopeful it will make our community stronger!

Here’s your look ahead…

Monday – Working against a 10 minute clock for 3 rounds…double unders, burpee box jump overs, t2b, wallballs and a row!

Tuesday – We metcon first today!  A 15 minute AMRAP of power cleans and box jump overs.  Then, working to a heavy complex of a power clean + hang power clean + jerk.

Wednesday – Pause deadlifts today!  Afterwards, 3 sets of burpees, strict hspu, and wallwalks!

Thursday – Interval work today – strict pull-ups (rx+ bar muscle ups), barbell strict press, rowing, dumbbell snatch, and ring dips.

Friday – Back squat day!  Then, a short and sweet (or not!) workout on the bike!

Saturday – Partner WOD Saturday!  20 mins of running, devil’s presses and thrusters, oh my!  Grab a friend and come sweat with us!

Sunday – Open gym at 11, then endurance class at noon!

RISE Look Ahead

Monday – Cardi-O and Core!  3 mins on/1 min off

Tuesday – All the things!  40 sec on/20 sec off

Wednesday – Strength Day!!  Shoulders and Legs!

Thursday – Tabata!  20 sec on/10 sec off

Friday – Head to toe!  1:05 on/25 sec off

Saturday – Partner WOD Saturday!  20 mins of running, devil’s presses and thrusters, oh my!  Grab a friend and come sweat with us!

Who’s ready for a great week?  We’ll see you at the box!

A Look Ahead : Programming Week of 01/06

Ahhh the New Year!  Reflection…a fresh start…new goals…a new beginning!  For many of us, it’s just back to usual, back to work, school, the gym, our usual grind.  Congrats to so many of you who have your gym routine down and it’s HABIT!  But remember, for many, they are wanting to make a change, to have the gym become habit and routine for themselves!  So if you see new faces around CFP and RISE, be sure to go the extra mile, say hello, welcome them, help them out when needed, etc.

Anyone else have new fitness goals for the year?  Maybe strength goals, gymnastics goals, taking your fitness outside or to a comp?  Let’s share our goals so we can hold each other accountable!!  I’ll start a thread in our private FB page and we can all post there.  2020 is looking to be amazing!  Here’s what’s on tap for the first full week of the year…

Monday – Against a 3 minute running clock, different sets of some rowing and max effort chest to bar or running and max effort power cleans!

Tuesday – Back squat day!  Those percentages are going up again!  Then, 16 minutes of doubles, air squats and farmer’s walking lunges.  Holy legs, batman!

Wednesday – Gymnastics day!  Rope climbs, handstand practice, and ring work!  Afterwards, some intervals of biking, dumbbell snatches, rowing, and rope climbs.

Thursday – Starting with some accessory work today.  Some single arm presses, tricep extensions and farmer’s walks.  Then, we finish off with 12 minutes of weighted strict pull-ups, clapping push-ups and good ol’ medball cleans!

Friday – Deadlift day!  After, some intervals of burpees, burpees, and ring dips (rx+ ring muscle ups)!  (Yes, that is not a typo 😉 )

Saturday – Partner WOD Saturday!  There’s 1000 reps to complete between you and your partner, let’s get busy!

Sunday – Open Gym at 11 and your last chance to get Oly in this month with Becca, at noon!

RISE Look Ahead

Monday – Tabata!  Look out shoulders!  20 sec on/10 sec off

Tuesday – More shoulders!  1:20 on/30 sec off

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

Thursday – Aerobic Interval – 1:30 on/30 sec off

Friday – Strength day!!

Saturday – Alternating EMOM!

Cheers to a new year!  May your best day of 2019 be your worst day in 2020!  Let’s make all our dreams come true!!  As always, we’ll see you at the box!

Athlete(s) of the Month : End of 2019 Edition!

It’s been an incredible year at CFP and RISE Charlotte!!  Our athletes are the very best…you show up dark and early, late night, in the rain, in the cold, in the heat.  No excuses and your dedication and consistency pay off!!  While there are SO many of our athletes that deserve celebrating, we’re excited to end the year on a high note and show out these 2 amazing ladies!

— Jackie Cansler — and — Alyssa Carlson —

These 2 women have made leaps and bounds in the gym this year!  They show up, put in the work i  n the gym AND out of the gym (ie – what they’re eating), and they don’t make excuses.  Read more about each of these awesome ladies below, be sure to look for them on the leaderboard and tell them congrats next time you see them!!

Jackie Cansler

Jackie just celebrated her 5 year anniversary with CrossFit Pineville!  She and her husband, Jason, are both members and they have an adorable 1 1/2 year old son, Jaxon!  This past year Jackie was finding her new normal in the gym, starting 2019 about 6 months postpartum.  She has worked with The Fuel Method to fuel her body for her goals!!  Not only has she lost all the baby weight and is down to her “wedding weight”, she’s getting stronger, hitting new lifetime PR lifts, getting her bar muscle ups back and topping the whiteboard!  Congrats on an amazing year!!  We’re so proud of your hard work and are excited to see where 2020 takes you!

  1. Tell us about yourself in a few sentences.  I’m not originally from Charlotte, I grew up in a town on the other side of Raleigh called Clayton.  I moved out here after college (ECU) because my family moved here.  I work at a school as a Literacy Coach.  I’ve been married 3 years to my husband Jason and we have an almost 18 mo old, Jaxon.  This is my 6th year doing CrossFit, 5 years here at CFP.
  2. What is your proudest moment in CrossFit?  Can’t think of an exact moment, but I’m pretty proud of sticking with CrossFit my whole pregnancy (thanks to a lot of modifications)!  My last workout before having Jaxon was over 40 weeks along (4 days before he was born).
  3. What is your favorite CrossFit exercise?  Anything with legs; squats, thrusters, wall balls. I’m definitely stronger with my lower body than my upper body.
  4. What CrossFit exercise do you like least?  Strict handstand push ups and that’s just because I can’t use my legs at all and they are so hard for me.
  5. What would you tell someone considering trying CrossFit?  You can modify anything and don’t be scared to do so!

Alyssa Carlson

Alyssa has been a CFP member for 2 1/2 years!!  When she first joined, she was battling some plantar fasciitis and was looking for a change in her workout routine.  I think it’s safe to say she found a change she loved!  Alyssa has been so dedicated.  She’s worked around other injuries – so many ski calories while wearing a boot (remember those good times, Alyssa? 😉 ) or all the lower body work while resting her shoulder.  She’s made it a consistent habit to show up and work on her weaknesses and she’s probably the fittest, healthiest and leanest she’s ever been!  Incredible!!  Way to rock this year, Alyssa!  We’re so proud and are excited to see what’s in store for the new year ahead!

  1. Tell us about yourself in a few sentences.  By day, I work in Human Capital Practice consulting, but at night (or sometimes 530 am) my favorite thing to do is throw on my sweats, do a WOD, then stay at the box for an extra hour to work on all my weaknesses.  I didn’t play sports growing up.  I was generally pretty shy, unathletic and I hated to sweat.  I would always find a way to be excused from gym class.  Now I get excited to check the WOD and look forward to training.
  2. What is your proudest moment in CrossFit?  Finishing my first competition, 65 Roses. I don’t like being in the spotlight and having all eyes on me, so this really took me out of my comfort zone.
  3. What is your favorite CrossFit exercise?  Dumbbell snatch and squat cleans (it’s a tie)
  4. What CrossFit exercise do you like least?  Thrusters
  5. What would you tell someone considering trying CrossFit?  1 – Anyone can do CrossFit because everything can be modified!  2 – Take a rest day.  3 – Being a scaled athlete Rx is cool too

A Look Ahead : Programming Week of 12/30

We hope you all had a wonderful Christmas, made wonderful new memories with family and friends, and ate allll the sugar cookies!!  It’s time to hop back on the train, eat your veggies again, and get back to those workouts!  Don’t wait until 2020 or next week!  Just get back to it ASAP!

Just a reminder about our Holiday hours this week…on NYE, Tuesday, we will close at noon.  All morning hours are normal (5:30am CF, 5:30/6:30am RISE, Open Gym, 9am CF, 10am RISE, 11am CF).  New Years Day, Wednesday, we will have Open Gym only from 10am – 12pm.  We resume normal hours Thursday, January 2nd at 5:30am!

Here’s your look ahead…

Monday – Back squat day!!  Starting the week off right 😉  Then, a simple (not easy) couplet…3 rounds of kb sdhp and burpees over the kb!

Tuesday – Happy NYE!  We close see at noon after the 11am CF class! Going overhead today, push jerk + split jerk.  After, we’re retesting our Nitro score from 10/15.

Wednesday – Happy New Year!!  Open Gym only from 10am – 12pm.

Thursday – A longer metcon today…a few rounds of rowing, DB snatch, wallballs, doubles, and push press!

Friday – Deadlift day!  Then, working against a 5 minute clock, 3 sets of biking cals and dumbbell burpee deadlifts!

Saturday – Partner WOD!  A short burpee buy-in, kbs, box jumps, rowing, and a running buy-out!

Sunday – Open gym at 11am, then weightlifting with Becca at noon!

RISE Look Ahead

Monday – Strength day!!  Shoulders and buns, baby!

Tuesday – Happy NYE!  530/630/10am classes only today!  Tabata interval!  20 sec on/10 sec off

Wednesday – Happy New Year!!  Open gym only from 10am – 12 pm!

Thursday – All the things!  40 sec on/20 sec off

Friday – E10MOM – 3 fun chippers!

Saturday – 30 min EMOM – Skiing, hollow holds, biking, air squats, burpees and built in rest (thank goodness!)!

Let’s get back to it this week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 12/16

Hard to believe we’re posting the final holiday hours for 2019!  Above are the hours for the weeks of Christmas and New Years!  Wodify will of course be updated, but you can save this picture to your phone or save this blog post, as well.  We certainly hope you’ll be spending a lot of time with your loved ones, but we know how needed a good sweat session is for your sanity 😉 so have no fear, we’ve still got plenty of class times for you!

As you close out the year and look ahead to new goals, take a second to remember how far you’ve come, all the progress you’ve made, and what you’ve accomplished!  Are you at your end goal yet?  Maybe not, but you had the courage to START, the discipline to keep showing up, and that’s what matters!!  Finish off strong and let’s get ready for an amazing new decade!

Here’s your look ahead…

Monday – Retesting a benchmark today!  Our gymnastics interval test…strict pull-ups, t2b, push-ups, and wallballs against a 6 min clock!

Tuesday – Deadlift day!  Then, 5 rounds for time of kbs, goblet reverse lunges, and box jumps!

Wednesday – Overhead work up first, building to a heavy complex of push press + push jerks + split jerks!  Afterwards, 12 minutes of strict hspu, dumbbell thrusters, and chest to bar!

Thursday – Pick your favorite…rower, bike or ski erg…and get ready to spend some quality time with that machine 😉

Friday – Interval work today!  Shoulder to overhead, front squats and burpees over the bar!

Saturday – A fun partner WOD awaits…deadlifts, chest to bar and running!  Come get sweaty before all your Christmas fun begins!

Sunday – Open gym at 11 and Endurance Class at 12!

RISE Look Ahead

Monday – Cardi-O and Core!  3:00 on/1:00 off

Tuesday – Legs and lungs!  40 sec on/20 sec off

Wednesday – Strength day!!  Shoulders and legs!

Thursday – Tabata!  20 sec on/10 sec off

Friday – Boulder Shoulders!  1:05 on/25 sec off

Saturday – EMOM!

Stay committed to your workouts this week!  As always, we can’t wait to see you at the box!