A Look Ahead : Programming Week of 08/12

This is how we all might be walking after Monday’s WOD!!  Yikes!  Leg day can getcha 😉  Be sure to mark your calendars for Saturday, Nov. 2nd – Body Fat Test of NC will be back at CFP and RISE for body composition testing!  Their premier mobile hydrostatic body fat testing unit is the most accurate and trusted method of body composition testing. It’s a great measure to have done a couple times a year to keep tabs on how your body is adapting to the workouts you do, your nutrition, etc.  You can read more on their website and you can get signed up for a time slot here!!

We’re also super pumped for Middle James Brewing’s Grand Opening next Friday, August 23rd!!  I’m sure you’ll be able to find many CFP members next door after a good Friday sweat session!  We definitely plan to be there!

Here’s your look ahead…

Monday – Weight wallsits, thrusters, and burpees against a running clock!  Oh my!

Tuesday – In case Monday wasn’t bad enough, today we back squat!!  Sets of 8 followed by 4 rounds of running and suitcase walking lunges.  See ya, legs!

Wednesday – Today we’ll give the legs a break and smoke our arms!  Push press up first, then a quick sprint (I use that term loosely, haha) of strict hspu, string ring dips, and push-ups!

Thursday – Finding a heavy single hang clean!  Then, a chipper of rowing, hang squat cleans, and pull-ups.

Friday – Deadlift day!  With some tall box jumps mixed in.  Our metcon is 10 mins of doubles, deadlifts, and bar over burpees.

Saturday – Partner WOD Saturday, of course!!  Grab a friend and let’s workout!

Sunday – Open Gym at 11 and Oly with Becca at noon!  Come get your lift on!

RISE Look Ahead

Monday – AMRAP day!  All the legs, baby!!

Tuesday – Strength day!!  Shoulder and core focus!

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

Thursday – Strength day!!

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

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

Who’s ready to work this week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 08/05

Happy Sunday!  Who’s ready for a new week ahead!?  Monday’s aren’t scary…they’re simply an opportunity to start fresh, a clean slate, a new week, lots of promise, and a chance to work on those goals!  Whether you think you can or you think you can’t, it all starts between your ears.  So start speaking positivity over your week!!

Brandon and I are in the middle of moving and I need to share one thing that has saved our butts this past week (and will continue to do so this week as we finally move)…our Fit Fresh Kitchen meals!!!  Meal prep time is slim in between packing and it’s super hard to meal prep once you’ve packed away your kitchen!!  We roasted broccoli and fries on plain tin foil tonight because all the pans are packed away!  LOL…Brandon will pick up our meals from the gym Monday morning and that will probably be our lunch and dinner for the next days (again!) as we finally get moved!  So thank goodness for yummy meals that fit our macros, are delish, and EASY!

Order as little as one meal or 20+ meals each week by Thursday at 1pm and have them delivered straight to CFP the following Monday!  Sometimes, you just need to press the easy button and Fit Fresh Kitchen is worth it!

Here’s your look ahead…

Monday – Back squat day!!  Sets of 8 may set your legs on fire!  Then, a fun triplet of thrusters, burpees and chest to bar pull-ups.  Happy Monday!

Tuesday – All the push presses this Tuesday!  First up, building to a heavy 2 rep.  After, a little chipper of running, push presses and running.

Wednesday – Starting off with some accessory work…some single leg deadlifts, barbell glute bridges, and reverse snow angels.  Afterwards, 12 minutes of bar muscle ups, dumbbell hang clean and jerks, and goblet squats.

Thursday – Today we’ll metcon first…doubles, t2b, and kb swings!  We’ll finish off with some midline conditioning…ring rows, plank work, and hollow holds!

Friday – Long metcon Friday.  All the gymnastic work, scale as needed!

Saturday – Partner WOD Saturday!  Grab a friend and let’s get sweaty!

Sunday – Just a reminder, open gym is now from 11am – 12 pm and Oly starts at 12 noon!

RISE Look Ahead

Monday – Strength Day!!  Shoulder focus!

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

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

Thursday – AMRAP kind of day 😉

Friday – Strength day!  Legs & core, baby!

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

What goals are you working towards this week!?  We’ll see you at the box!

July 2019 Athlete of the Month – Mark Houston

Meet our July 2019 Athlete of the Month – Mark Houston!!

Mark joined CFP just 6 months ago after he moved here from Florida!  He regularly attends our evening classes after work and is making huge strides in all areas of his fitness, health and wellness!  Mark grew up playing baseball, but since graduating was looking for something to give him that competitive edge.  He has definitely found it at CrossFit!  Mark is regularly putting up PR’s, getting stronger, and even completed his first competition recently!

Mark also knew that his nutrition wasn’t exactly on point.  He started working with The Fuel Method at the beginning of June and is down 15 lbs in just 8 week’s time, his body composition is changing, and he feels amazing in and out the gym!

We’re so excited for you Mark!!!  Keep up the great work, we know the best is yet to come!  Read more about Mark below…

1. Tell us about yourself in a few sentences.  I’m a Florida native and just moved to Charlotte in the past 8 months. Growing up I was always playing baseball from the time I was two years old until I graduated high school. Ever since then I’ve been itching to find a new sport to be passionate about. I found CrossFit about 6 months ago and I’ve drank the cool-aid. CrossFit is changing my life in the best possible way.

2. What do you hope to achieve through CrossFit?  I hope to achieve a new level of fitness that I never thought was possible for myself.

3. What is your favorite CrossFit exercise?  My favorite CrossFit exercise at this time has to be T2B. This is something I’ve achieved recently and am eager to do any WOD that incorporates it.

4. What CrossFit exercise do you least like?  Least favorite is definitely burpees. I think I can speak for a lot of people on this one.

5. What would you tell someone considering trying CrossFit?  I would tell them to just jump in and go for it. When I was considering CrossFit I was super intimidated by it and had thought about participating for over a year. When I finally had the courage to go, I realized that it is built for everyone, regardless of your fitness level. Also, there’s nothing like the bond you create with your fellow CrossFitters. We come from different backgrounds and interests, but CrossFit brings you together as a family.

A Look Ahead : Programming Week of 07/29

Hard to believe we are wrapping up the month of July!  Next month will bring back football (ok, preseason, but still), end of summer trips, school for many, BEER next door (not sure when we can actually drink it, but they are brewing!!!), and still plenty of hot & sweaty WODs 😉

Sadly, August means we will also say See Ya Later (NOT goodbye) to two of our favorites!  Jose and Esther Aguayo are moving to Chapel Hill.  They started with us in the fall of 2013, just months after we opened, and have been with us since.  6 whole years!!  We celebrated their engagement, their marriage, and have shared lots of life with them!  This Saturday we are saying See Ya Later with an Aguayo Gymnardio Party!  Join us for a fun WOD that Jose and Esther are sure to love and then we’ll share some brunch and cheers to their next adventure.  Check our private page for more details!

We’re less than 2 months shy of the 9th Annual Beers & Burpees Charity Event!!  It’s such a fun day completing a partner WOD and drinking a few brews (if you so choose!), all while helping to grant wishes to local kiddos with chronic illnesses, developmental disabilities, or life-altering conditions.  They even have Brownies & Burpees for the kids!  It’s a fun day for the whole family!  Follow the link above and get signed up for one of the open heats remaining (9am, 1:40, 3 3:40, 4:20, 5, 5:40, 6:20, 7).

Lastly, we will be changing our Sunday Open Gym time indefinitely to 11am-12pm.  Oly will remain at 12pm each week.  Here’s your look ahead…

Monday – We begin our week going overhead with some push press.  Afterwards, a triplet of doubles, dumbbell snatches, and single arm overhead lunges for 12 minutes (oh my!).

Tuesday – Today we power clean!  Working up to a heavy 1 rep.  Then, some rowing intervals + more power cleans against a 4 minute clock.

Wednesday – Tempo front squats for our strength portion!  Get ready for sore legs, because after you have some 3 rounds of wallballs and chest to bar pull-ups.  Simple, not easy!

Thursday – It’s a cardio long EMOM kind of day!  Some pull-ups (strict + kipping), burpee dumbbell box step overs, and dubs + thrusters.  Thank goodness for a minute rest built in!!

Friday – A few heavy deadlifts in our metcon today.  Working up to that DL weight, then, a 24 minute AMRAP of DL, t2b, walking farmer’s lunges, and push-ups.

Saturday – Join us for our See Ya Later ‘Aguayo Gymnardio’ WOD as we send Jose and Esther off to Chapel Hill!

Sunday – Open Gym at it’s new time – 11am-12pm.  Then Oly with Becca at noon, per usual!

RISE Look Ahead

It’s Shark Week!!!!!  Aka Burpee Week!!!

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

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

Wednesday – Strength Day!!!

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

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

Saturday – Shoulder focus!  1:05 on/25 sec off

The CrossFit Games start this week!!!  Head to games.crossfit.com to check out how you can stream all the action live!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/22

Virtuosity – doing the uncommon uncommonly well – our mission.  What an awesome week we have ahead of us to work towards our goals, in and outside the gym!

This Saturday, join us as we remember CFP member, Amanda Strous!  We will complete the Flyhigh 22 Partner WOD in our classes this coming Saturday in her memory.  We carry Amanda’s light with us always and remember to live, laugh and love just as she would <3

Here’s your look ahead…

Monday – Shoulder press and push press work up first.  Then, time to test Helen!  Hope your grip can hold on!

Tuesday – Deadlift day!  Sets of 5 mixed with a little accessory work.  Afterwards, we’ll complete a little chipper of bar facing burpees and power cleans!

Wednesday – Low hang snatch + snatch.  That should warm your shoulders up nicely for Nancy 😉 running and overhead squats!

Thursday – Alllll the gymnastic work!  Some accessory stuff, getting upside down, and working on the rings.  Then, some rowing, strict handstand push-ups, and pull-ups!

Friday – Back squat day!  Working up to some heavy singles.  After, 12 mins of doubles and dumbbell work.

Saturday – Flyhigh 22 Partner WOD!  Wear your purple and help us remember our friend, Amanda!

Sunday Oly with Becca is on!  Join us!

RISE Look Ahead

Monday – Glycolytic Interval – 40 sec on/20 sec off

Tuesday – Strength day!!

Wednesday – Spartan-ish Training!

Thursday – 3 mins on/1 min off

Friday – Tabata!  20 sec on/10 sec off

Saturday – Strength day!!

Finish out this last full week of July nice and strong!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/08

Just running head on into a new week!!  Hope everyone had an amazing 4th of July!!  This week is back to the grind!  And lots going on…fABtastic booty & core class is on for this Wednesday at 5:30!  Info sessions for the 2nd Nutrition Coaching Collective are happening this week.  Wednesday at 4:30pm or 6pm or Saturday at

In the wake of SuperFit being cancelled this Saturday, we decided to host a little pop-up competition in it’s place, FyreFit 2019!  More details will be announced tomorrow and sign-up should go live!  We will have RX and scaled divisions with MM/FF/Co-Ed and registration fees will go towards cash prizes.  Workouts will start at 8:30am and we should be finished by 3.  We will cap each division with 5 teams, so be sure to sign up as soon as we go live!!  And if you’d like to volunteer to judge, let us know ASAP!

We still have 3 spots open in the handstand clinic for this Sunday at 1:30pm with Coach Jen!!  $20 and a spot can belong to you!  We will have Open Gym from 10:30-12 Sunday since the handstand clinic is after Oly.  Be sure to note that switch!

Lastly, Dr. Amy is running her small group Functional Fitness Focus Camp starting Tuesday, July 30th!  The class will meet Tuesday and Thursday mornings (6:45-7:45am) for 8 weeks, focusing on understanding the need for strengthening the foundation of human movement by utilizing some aspects of therapeutic exercises (as seen in physical therapy) mixed with single arm/leg training for enhancing movement balance, all while preparing you for the CrossFit Games 2019 Open this fall.  Amy is limiting the group to the first 5 to join, so contact her today to secure your spot!

Here’s your look ahead…

Monday – Some tempo bench pressing to start our week out!  Then, a quick burner of doubles and dumbbell snatch!

Tuesday – More tempo work today, this time, front squats!  Eight sets of triples.  Afterwards, 3 rounds of running, hang squat cleans, and pull-ups.

Wednesday – Allll the AMRAPs today….well, just 2, really.  Rowing, doubles, and strict handstand pushups.  Also, biking, pushups and wallballs.

Thursday – A sweaty 30 minute alternating EMOM awaits.  Deadlifts, farmer’s walking lunges, bar muscle ups, parallette shoot throughs, and elbow plank.

Friday – Lots of gymnastic practice today.  Working on rope climbs, handstands, and ring muscle up progressions.  After, some interval work of biking, dumbbell squat sntaches, rowing, and ring dips.

Saturday – FyreFit 2019 is going down!!  We hope you’ll join us to compete, judge or spectate!  Beers and Burpees will be bringing some brews by and it should be a fun day, for sure!

Sunday Oly with Becca is on for noon!  And remember, Open Gym is early from 10:30-12 due to the handstand clinic at 1:30pm.

RISE Look Ahead

Monday – Strength Day!!  Boulder shoulder focus!

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

Wednesday – Spartanish Training!  40 sec on/20 sec off

Thursday – Alternating EMOM fun!

Friday – Strength Day!!  Legs and Core!

Saturday – No class due to FyreFit 2019!

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/01

Little eyes are always watching 🙂  We had so much fun this weekend working out with everyone Saturday morning and relaxing and celebrating 6 years of fitness, family, and fun at the Blount’s pool!  Thank you again to Gary and Stephanie for hosting us!!!

We’re excited to celebrate America this Thursday!!  Be sure to join us at 9am for one big CrossFit +RISE group 1776 WOD.  We will be closed early morning hours Friday and resume a normal schedule Friday at 9am.

We’re 2 weeks out from the start of our Small Group Nutrition Coaching Collective, Round 2!!  Coach Alex of The Fuel Method will be leading our small group once again, working with you individually and in a small group setting, using her background in counseling to help you develop a better relationship with food and establish what fueling method is best for you!  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.  Join Alex on Wednesday July 10th or Saturday July 13th to get more info, ask any questions you may have, fill out your intake form and get your measurements taken!

Here’s your look ahead…

Monday – Low hang snatch work to start off our week!  Then, a 12 minute AMRAP of power snatches, burpees over the bar, and toes to bar.  Time to work on some barbell cycling!

Tuesday – Allll the back squats today.  Back squat triples up first and then a little chipper of running, back squats, and running.  See ya, legs!

Wednesday – Some accessory shoulder and core work to start us out, today.  Afterwards, 5 rounds of doubles, push-ups and strict pull-ups (rx+ strict ring muscles ups)!

Thursday – Happy 4th of July!!  7/4/1776 Parter WOD!!  Power cleans, burpees, buddy carries, and wallballs…fun fun!!

Friday – (No early AM classes!)  A clean + front squat complex up first.  After, an alternating EMOM of strict pull-ups, front rack lunges, and a burpee + double combo!

Saturday – Lucky us, 2 partner WODs this week!  Come get your weekend WOD in!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead

Monday – It’s Thruster Thursday, but on Monday 😉 45 sec on/15 sec off

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

Wednesday – Strength Day!!  All of the things, legs, and maybe some death!

Thursday – Happy 4th of July!!  7/4/1776 Parter WOD!!  Power cleans, burpees, buddy carries, and wallballs…fun fun!!

Friday – Tabata!  20 sec on/10 sec off

Saturday – Birthday Burpees for Sarah’s 29th (again) birthday!!! (On Sunday, that is)  1:05 on/25 sec off

We can’t wait to see you at the box!

A Look Ahead : Programming Week of 06/24

Throwing it back to early August 2014 when we tore down a wall on the RISE side of the gym!  We’ve sure come a long way & we’re so excited to celebrate 6 years of this amazing community this Saturday, June 29th!!  Bring the whole family and join us at member, Gary Blount’s house, from 4-8pm for some swimming, dinner, dessert, drinks & good company.  New Wrap Order food truck will be there selling food and we’ll be supplying some drinks & dessert.  The weather is looking perfect for the pool 🙂

We can hardly believe next week is July 4th!!!  Holy moly, where is this year going!?  We will have one big group WOD Thursday, July 4th at 9am.  We will reopen Friday morning at 9am and resume a normal schedule from there.  So be sure to join us before you hit the pool or the lake as we get sweaty and celebrate America!!

Here’s your look ahead…

Monday – The infamous Fran is how we will start our week!! Followed by some accessory work or back rack split squats, jumping lunges, and barbell rollouts.

Tuesday – Snatch doubles today! Then, 10 minutes of chest to bar pull-ups (Rx+ BMU) and doubles.

Wednesday – Deadlift day! Working up to a heavy 5-rep for the day. Afterwards, some running, deadlifts, and t2b for time.

Thursday – Station work today – ski calories, burpee box jump overs, wallsits, wallballs, and double unders. Oh my!

Friday – Some gymnastic practice today on the rings and getting upside down! Then, 18 minutes of strict handstand push-ups, strict pull-ups, and pistols.

Saturday – Come get your partner WOD on in the morning and meet us at the Blount’s for our anniversary party in the afternoon!!

Sunday Oly with Becca is on for noon! Come work on those lifts!

RISE Look Ahead

Monday – Little bit of everything! 40 secs on/20 secs off

Tuesday – Strength day!! Core and Shoulder focus!

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

Thursday – Spartan-ish Training! 40 sec on/ 20 sec off

Friday – Functional Fitness at it’s finest! 1:05 on/25 sec off

Saturday – Strength day!!

Make it a great one! As always, we’ll 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!

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!!