AMRAP 4 Autism : Sat May 2nd

We’ve saved the date, and we certainly hope you will as well!! CrossFit Pineville & RISE Charlotte are excited and honored to participate once again in the 6th Annual AMRAP 4 AUTISM (A4A) benefitting the Autism Strong Foundation on May 2nd!!
We are committed to join the cause and help raise autism awareness by having teams (2ppl = 1 team) register to participate in this charity event.

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A Look Ahead : Programming Week of 12/02

It’s Naughty or Nice week!  Join us this Saturday as we give back to Operation Christmas Child, use our fitness for good, and celebrate the season with some brunch!  Please bring a small-ish toy (that could fit in a shoe box) for a 2-14 year old boy or girl and join us for a big group WOD (CF + RISE) at 9am, brunch to follow!  Get all the details here.

Hope you all had a wonderful Thanksgiving!  We’re back to regular programming this week (outside of Saturday 😉 ) and we’re ready to end the year strong!  Holiday parties and get togethers are frequent this time of year.  Don’t let your workouts and your nutrition fall to the way side!!  You’ve worked hard all year long, so here’s the game plan…control what you can control!

Look at your calendar each week and schedule those workouts in.  Block it out on you calendar!  Eat at home when you can since there will be lots of parties and more eating away from home than usual.  Drink your water.  Get your rest.  That’s it!  Oh yeah, enjoy the season!!

Here’s your look ahead…

Monday – We’ve got a few short AMRAPs to begin our week.  All couplets, squat snatches + burpees, power cleans + pull-ups, then box jumps + wallballs.  Work hard while the clock is running and enjoy the rest in between.

Tuesday – Back squat day!  Then a chipper of running, wall walks (rx+ handstand walks), and t2b.

Wednesday – Dumbbell shoulder press and floor press up first.  After, 5 rounds of doubles, db hang cleans, and db shoulder to overhead.

Thursday – Every 2 minutes…some running, renegade rows, biking, burpee box jump overs and front leaning on rings.

Friday – Today we metcon first!  It’s a burpee sandwich with front squats in the middle, for time!  Afterwards, kb bulgarian split squats + jump lunges.

Saturday – Naughty or Nice WOD!  View it here and decide if you’ll be naughty (rx) or nice (scaled) this year!

Sunday – Open gym at 11 followed by Endurance class at noon!

RISE Look Ahead

Monday – Strength day!!

Tuesday – EMOM!  Biking, wall walks, burpees, renegade rows, 100m sprint, & hollow holds!

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

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

Friday – 3 rounds, working against a 10 minute clock…a fun chipper of biking, burpees, db hang clean and jerks, box jumps, db snatches, and rowing!

Saturday – Naughty or Nice WOD!  View it here and have no fear, we will have a RISE version with dumbbells instead of barbells!

Let’s end the year on a high note!  As always, we can’t wait to see you at the box!

A Look Ahead : Programming Week of 11/11

If you’re not having fun, you’re doing it wrong!!  😉  We had so much fun with you all during the 2020 Open!  From PR’s to firsts to Bingo cards to Friday Night Lights!  We’re so thankful for this community and love sharing all the fitness with you!  Congrats to everyone who participated in the WODs and gave it there all!!  That’s what it’s all about!  Stay tuned this week as we announce the Bingo winners!  As for now…we’re back to regularly scheduled programming!

In case you missed the announcement, join us for our Naughty and Nice WOD on Saturday, Dec. 7th!  You can get all the details here, but in short, we’ve partnered up with Faith RX’D & Operation Christmas Child!!  We’ll be helping Operation Christmas Child by collecting toiletries and toys for their gift boxes, donating all our hoodie/sweatshirt proceeds to help ship boxes, and celebrating the holidays with a fun WOD and brunch!  RSVP to our event in our private group page so we can have enough food and start collecting your toiletries & toys!

Here’s your look ahead…

Monday – We’re starting our week off with an alternating EMOM of some accessory work!  Then, it’s time to be fast…a quick sprint on the bike and dumbbell box step overs!

Tuesday – A longer metcon today…descending reps of rowing, burpees, and pull-ups!

Wednesday – Power cleans!  Working triples today!  Then, 12 mins of power cleans, front rack reverse lunges, and toes to bar.

Thursday – Today we bench!  Then, strict JT…strict hspu, strict ring dips & push-ups.  Oh my!

Friday – A fun chipper awaits!  Some barbell mixed in with some running, good times!

Saturday – Partner WODs are back!!  Grab a friend and come workout!

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

RISE Look Ahead

Monday – Strength Day & RISE 20.5!!

Tuesday – Shoulders!  1:20 on/30 sec off

Wednesday – All the things!  25 sec on/15 sec off

Thursday – Strength Day!!

Friday – Cardio!  1:05 on/25 sec off

Saturday – Mini-metcons against a 5 minute clock!

You guys are the best part of what we do!  We’ll see you at the box!

Naughty or Nice WOD + Operation Christmas Child

I think we can all agree that as members of CFP/RISE, living and working where we do, we’re all extremely fortunate, very blessed, and technically some of the richest in the world!  As we know, there are people all over the world that struggle far more than us, especially around the holidays.  This year, we are so excited to be teaming up with Faith RXD Queen City and Operation Christmas Child to help bring some joy to those less fortunate this holiday season.  For those of you who have never heard of it, Operation Christmas Child is a Christian organization that collects and distributes gift boxes to kids who have very few possessions in life, and possibly have never even had a toy of their own.  These boxes include toys, a Bible, toiletry items, school supplies, and possibly some small pieces of clothing/accessories. More information about their mission can be found here.

Every year, Faith RXD does a toy drive that includes a Naughty or Nice WOD, and gives back to an organization of choice based on the local chapter.  We are planning to have the Naughty (Rx) or Nice (Scaled) WOD on Dec 7th followed by a holiday brunch at CFP.  As a way to give back, we are asking that everyone bring a SMALL toy, pick your best option, get your sweat on, and then CFP will provide brunch!  Leading up to this event, we will have a box set up to collect toiletry items as well.  Lastly, we will be doing a Christmas hoodie/sweatshirt order with all proceeds going to this amazing cause!!  (Our generous screen printers have offered to print the shirts at cost for us!)  Money collected from hoodie sales will be spent on buying any extra supplies we can, as well as paying the $9/box shipping that is needed for the shoe boxes.

Things to DONATE:

  • SMALL toys: doll, stuffed animal, jump rope, things that light up (with extra batteries)
  • Toiletry items: non-liquid, such as bar soap, tooth brushes, wash clothes, combs
  • Accessories: socks, hats, sunglasses, hair clips
  • School Supplies (pens, pencils, notebooks, coloring books and crayons)

PLEASE DO NOT INCLUDE: candy, toothpaste, gum, food, liquids, seeds, lotions, medications, vitamins, breakable or glass items, aerosol cans, war-related items

We’ve created an event page in our private FB page, so please RSVP so we have enough food!  The more the merrier, feel free to bring friends, spouses, neighbors, kids – just encourage everyone who wants to workout to bring a small toy.  Reach out to Coach Sarah for gift box/Naughty or Nice questions or Michelle and Brandon for party questions.  We can’t wait to celebrate the season with our fit fam and give back a small portion!!

A Look Ahead : Programming Week of 11/04

Week 4!!!  Who’s leg’s are sore!?  Shooooweee mine are!  But 20.4 is in the books…on to 20.5!  Speaking of 20.5, this Friday is Friday Night Lights!!!  We’ll run 20.5 all day in Friday classes, but the real fun begins at 6pm!  Your coaches will kick off the first heat, and then we’ll run heats as late as we need!  We’ll provide some pizza and beer from Middle James, feel free to bring your own drink and a dish or dessert to share!  Cheers to finishing out the 2020 CrossFit Games Open!!

And since we’re talking about celebrating, mark your calendars for Saturday, December 7th!  More details are coming this week, but CFP/RISE will be partnering with Faith Rx’d & Operation Christmas Child as we celebrate the holidays this year!  We’re excited to give back and of course, celebrate with our favorite gym family <3

Everyone seems to be loving Endurance WOD Sundays, so we’re happy to bring you more!  Becca will still coach 2 Oly classes a month and the other Sundays will be Endurance classes.  Same time, 12 noon.  This month Endurance Sundays will be 11/3 and 11/17, Oly will be held 11/10 and 11/24.

Here’s your look ahead…

Monday – Row, snatch, bike, snatch, repeat!

Tuesday – A little cluster + thruster complex to start us off.  Then, a sprint chipper of thrusters and doubles for time!

Wednesday – Bench press day!  Working doubles up through your percentages.  After, 3 rounds of dumbbell shoulder to overhead, t2b, and strict handstand push-ups.

Thursday – Cardio interval work today…hopefully nothing gets too sore before 20.5 😉

Friday – 20.5!!  Friday Night Lights at 6pm!

Saturday – Back to our regularly scheduled partner WODs!  Can I get an AMEN!?

Sunday – Open gym at 11 & Oly with Becca at 12!

RISE Look Ahead

Monday – Strength day + 20.4!!

Tuesday – EMOM fun!

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

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

Friday – Strength day!!

Saturday – Tabata!  20 sec on/10 sec off

There are 8 weekends left in the year!  Decide now how you plan to close it out and how you can get closer to your goals!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 08/19

Good news!!  Yoga + Brews is officially back Friday, September 6th at 6pm!  Join us for 30-40 mins of some yoga and stretching, followed by brews with our new (and finally open as of this Friday!!) neighbors, Middle James Brewing!  Free for members and $5 for friends and family.  RSVP in our private event page.  We hope to see you there!

Here’s your look ahead…

Monday – Time to snatch!  Hang snatch + snatch complex to begin our week.  Afterwards, a triplet of KBS, push-ups and t2b!

Tuesday – Getting upside down today!  Working on handstand progressions for a bit.  Then, 4 rounds of rowing, running, strict handstand push-ups and goblet step overs.

Wednesday – Tempo front squat doubles to start us off.  After, a fun metcon of cardio (athlete choice each round of bike, row or doubles), front squats, and burpees over the bar!

Thursday – Bench press day, sets of 10!  Our metcon is 4 rounds of running, single arm DB push presses, and ring dips.

Friday – We have a new benchmark workout to try…Airforce!  So grab a barbell and get ready for some burpees 🙂  Then, some accessory work of bulgarian split squats and jumping squats!

Saturday – Great body weight partner workout today!  So grab some body and let’s do it!!

Sunday – Open Gym at 11 and Oly with Becca at noon!

RISE Look Ahead

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

Tuesday – Strength day!!  Shoulders & Core!

Wednesday – Cardi-O and Legs!  3 mins on/1 min off

Thursday – Tabata!  20 sec on/10 sec off

Friday – Functional Fitness Focus!  1:05 on/25 sec off

Saturday – Strength day!!  Legs baby!

Here’s to a great week ahead!!  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 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!

A Look Ahead : Programming Week of 06/17

Have you RSVP’d to our 6 Year Anniversary Pool Party yet!?  The Blounts are so graciously hosting us at their pool, Saturday, June 29th starting at 4pm.  New Wrap Order will be there, selling some delish food, CFP will provide some beverages and dessert, and fun will be had by the whole (fit) family!  Just be sure to RSVP to our event in our private FB page.  And if you’re not part of group, let us know so we can add you!!

The results are in!!  We will be announcing our Small Group Nutrition Coaching Collective winner this week!  In about 8 weeks time, the 9 participants who worked with The Fuel Method collectively lost almost 70 inches and 50.5 pounds!!!  What!?!?  This is SO amazing because these were all members of our gym.  They already had the exercise part down, they come in consistently and get their workouts done.  But now, they took charge of their nutrition, were fueling their bodies, and the successes followed.  We can’t wait to highlight our winner, the runners up, and all the successes and takeaways that had nothing to do with the scale!!  So stay tuned!

We will be launching our next Small Group Nutrition Coaching Collective in 4 short weeks, on Monday July 15th!!!  More details to come, including dates for info sessions, and steps to get signed up with Alex and The Fuel Method.

If you ordered meals with Fit Fresh Kitchen last week, they are ready for pickup starting first thing tomorrow morning!  Remember, you can order every Monday-Thursday at 1pm for pickup the following Monday.  Make your life/meal planning/meal prep a little easier and grab a few meals for sure!!  Your taste buds will be very pleased!

Here’s your look ahead…

Monday – Snatches are the name of the game!  Some snatch lift off + hang snatch work up first.  Then a 10 minute AMRAP of rowing (rx+ biking) and, you guessed it, more snatches!

Tuesday – Some accessory work up first of single leg RDLs and snow angels.  Afterwards, 12 minutes of bar muscle ups, single arm dumbbell hang power cleans, and goblet reverse lunges!

Wednesday – Conditioning day….some interval work of running, wallballs, pull-ups & burpee box jump overs.

Thursday – Shoulder press for our strength training.  Then, some intervals of biking, push-ups, and rowing!

Friday – Clean and jerks!  Working up to a heavy rep for the day.  After, a few more clean and jerks…about 30 squat clean and jerks…for time!

Saturday – Partner WOD Saturday in full effect!  Come get sweaty!

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

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

Tuesday – Strength day!!

Wednesday – EMOM Wednesday!!  Rowing, skiiing, and sprinting!

Thursday – Strength day!!

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

Saturday – Spartan-ish training – 1:30 on/20 sec off

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!