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 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 01/07

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

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

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

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

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

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

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

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

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

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

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

RISE Look Ahead

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

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

Tuesday – Strength Day!!  And Karen 🙂

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

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

Friday – Strength Day!!

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

We can’t wait to see you at the box!

A Look Ahead : Programming Week of 12/31

That time is almost over, athletes!  Hahaha, 2019 is knocking on the door and we are ready!!  Are you ready?  Take some time this week to set some intentions for the new year.  Not resolutions necessarily, but time to refocus, write out some goals, and then plan out your ACTION steps to get you there.  You’ll never get pull-ups if you’re not practicing them.  You’ll never hit a 1.5x bodyweight clean if you’re not doing pulls.  You won’t talk positively to yourself if you keep allowing the negative self talk.  You won’t drink more water if you don’t make it into a habit.  You won’t eat better if you don’t meal plan.  See where I’m going… 😉

If you have goals inside or outside the gym, let us know!!  We want to help you get there!  Any of our coaches would be so happy to help you set out some ACTION steps!  We can help you add some individual programming, talk nutrition, etc.  We’re here for you!  Let’s make 2019 the year of RESULTS!

Have any friends, co workers, neighbors that are interested in CrossFit?  If they sign up for 6 months, we’ll waive our $100 Foundations fee!  Tell them to act fast, this deal is only available through Tuesday, Jan 15th!  And remember, if you see new faces in the coming weeks, give them some encouragement!  Everyone starts somewhere and a lot of time, half the battle is showing up!!

Here’s your look ahead…

Monday – The gym is open til 1pm!  Happy NYE!!!  Plenty of time to send 2018 out with a good sweat session.  You’ll need a rower or a bike for today’s metcon, and that’s about it.  After, a little accessory core and shoulder work.  Have fun ringing in the new year & PLEASE don’t drink & drive!!

Tuesday – Happy New Year!!!  Open gym from 10am-12pm today.

Wednesday – A few rounds of biking, wallballs, and chest to bar pull-ups against a running clock!  Get ready to work!

Thursday – A little front rack sotts press to warm up, then working up to a heavy power clean and jerk! Keep your barbell, you’ll need it for Grace!

Friday – Back squat day!  Then, a 12 min AMRAP of thrusters, t2b, and box jumps, oh my!

Saturday – A fun partner WOD awaits…a little jump rope, some kbswings, a little wreck bag and burpee fun, and some pull-ups!

Sunday Oly with Becca is always a good time!  If you’ve never been to Oly, add this to your list of intentions for sure!!

RISE Look Ahead

Monday – Sending 2018 out with a STRENGTH DAY!!  We’re open all morning until 1pm!  Happy NYE!!  Please be safe tonight!!

Tuesday – Open Gym from 10am-12pm!  Come sweat out the booze 😉

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

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

Friday – Cardio day!  1:05 on/25 sec off

Saturday – Strength Day!

I love a fresh start!  Here’s to 2019!!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/24

We’re missing a few from this picture, but we had an awesome turn out this Saturday at Beers & Burpees!!  We had 17 teams, helped the Dream on 3 Foundation raise over $140,000, and Coach Sarah & Chris even took 1st place in the competitive heat!  You guys do so much for our community and we’re grateful to get to do it along side you!!

It’s officially fall, and we’re into the last 100 days of 2018!!  Whoa!  Yep, this means the holidays are right around the corner and people start living that “December life” for a whole quarter of the year.  Don’t fall into that trap and start making “Oh well, it’s almost the holidays, I’ll eat/drink this…fill in the blank…” choices for 3 long months!

We encourage you to stay consistent in your gym routine!  Continue to make it in for a WOD 4-5x a week, make the best food choices you can, and you won’t need to “restart” anything in January!  You’ll just be checking off crushed goals and adding more to the list!

Here’s your look ahead…

Monday – Did someone say Jackie?  Oh, yes they did 🙂  Who will PR or try Jackie for the first time today?  Afterwards, a little accessory work of Bulgarian split squats & strict hspu.

Tuesday – Broing out with a little bench press up first, followed by 5 minutes of burpee box jump overs, then some accessory shoulder and core work.

Wednesday – Deadlift day!  After, a 12 min AMRAP of kbs, wallballs, & t2b!

Thursday – Break out your long socks or pants, we’re starting with some rope climbs, handstand holds, and L-sits today.  Your metcon is 3 intervals of rowing, strict hspu & strict pull-ups!

Friday – Tempo back squat is up first!  Second, get ready for a sore booty.  You have a couplet of running + farmer’s carry walking lunges.

Saturday – 2 15-min partner AMRAPs!  Bring a friend and come  get an awesome WOD in!

Sunday Oly with Becca is on as usual!  Come get strong 😉

RISE Look Ahead

Monday – Time for Boulder Shoulders!  Glycolytic Interval – 1:05 on/25 sec off

Tuesday – Strength Day!

Wednesday – All the core on Tabata day!  20 sec on/20 sec off

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

Friday – Aerobic Interval – 3 minutes on/1 minute off

Saturday – Strength Day!

Are you ready to bring it?  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/17

Aloha from Hawaii!!  We hope you all are faring well and are surviving Florence on the East coast!  Island life is pretty great, once Olivia left us alone!  This, guys.  This is why we CrossFit!!!  To be able to vacation and be active and enjoy this one life we’re given!  To explore, use and move our bodies in new, fun ways!

Definitely add the Ultimate Hawaiian Trail Run to your calendar next year!!  It has been so, so fun!  Maybe a CFP/RISE trip needs to be an annual thing!?  We think so!

This we begins our 8 week Nutrition Challenge!!  We’re so excited for all those that have hopped on board and we can’t wait to see the progress you make over these next 8 weeks!  Plus, Beers & Burpees week is finally here!!!  Join us this Saturday for a fun partner workout at CrossFit Charlotte benefitting a great cause!  It’s not to late to get signed up, grab your partner & follow the link here!

Here’s your look ahead…

Monday – All the metconning to start your week!  5 sets of running, burpee box jump overs, DU, and single arm DB overhead lunges against a 6 min clock.

Tuesday – High hang, hang, and 3-point snatches to start.  Then a quick AMRAP of power snatch, overhead squats, and chest to bar pull-ups!

Wednesday – Lots of accessory work to begin…DB shouler press, supine ring rows, skull crushers, and strict t2b.  Afterwards, 4 rounds of DU, pushups and KBS!

Thursday – Front squat day!  Heavy doubles.  Then, grab your favorite wallball, it’s time for Karen 🙂

Friday – Some gymnastic work up first – ring progressions, handstand walks or wall walks & pistol practice!  To finish, an alternating EMOM of rowing, push-ups (rx+ strict hspu), box jump overs and active bar hangs.

Saturday – Another Saturday partner WOD!  This week consists of deadlifts + pull-ups & burpee box jump overs + push-ups!  After class, head on over to Beers & Burpees to participate and/or cheer on our athletes!

Sunday Oly is back this week!  We’ll see you ready to lift!

RISE Look Ahead

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

Tuesday – Strength Day!!

Wednesday – Anaerobic Interval – 20 sec on/20 sec off

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

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

Saturday – Strength Day!!

A Look Ahead : Programming Week of 08/27

Fall down 7 times, stand up 8.

What a weekend!!  We were so honored to participate in AMRAP 4 Autism again this year and help them raise over $110,000 for the Autism Strong Foundation!  CrossFit Pineville/RISE was also awarded a Top Affiliate banner for being one of the top 5 boxes to bring the most teams!  And it’s that award means the most to us!

We can win mini events and put up big numbers, win competitive heats and titles, but we’re most proud of that Top Affiliate banner.  Because it’s you guys!  This community.  Y’ll keeps showing up and showing out.  Y’all give back, offer support, cheer each other on.  Y’all are really just the best and we are so thankful for this community <3

Lots of details about the upcoming nutrition challenge are live on the blog!!  Read up and plan to attend one of the info sessions on either Wed 9/5 at 7:30 or Sat 9/8 at 10:30.  And don’t forget to sign up for the Body Fat Testing this Saturday!!  Such a great way to track your overall fitness and progress.

This coming weekend is Labor Day weekend.  We will be closed Sunday and have one big CFP/RISE WOD next Monday at 9am!  Here’s your look ahead…

Monday – Alllll the clean & jerks today, starting with a power c&j + c&j E2MOM and then, Grace 🙂

Tuesday – Working against a 5 minute clock for 5 sets, a little running, strict pull-ups, T2B and push-ups.  Finish off the day with some accessory work for those shoulders and core.

Wednesday – Deadlift day!  Working through some percentages up to 80%.  Then a 12 min AMRAP of DU, goblet lunges and DB snatch!

Thursday – Floor pressing today!  The metcon should finish your arms off nicely with a 15 min AMRAP of ring dips, push press and bureeps over the bar.

Friday – Front squat day!  Afterwards, a fun couplet of rowing and wallballs, oh my!

Saturday – A sweaty partner WOD awaits!!  Come on out!

Sunday close for the long weekend.  Search the blog for a fun travel WOD to do, swim, bike, run, go be outside, we’ll see you Monday 😉

RISE Look Ahead

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

Tuesday – Strength day with a focus on core!

Wednesday – Tabata!  20 sec on/10 sec off

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

Friday – Functional Fitness – Aerobic Interval – 3 mins on/1 min off

Saturday – Strength day!  Focusing on shoulders and arms, but also legs and core 😉

Remember, you don’t have to workout, you get to.  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 04/02

Happy Easter!! We hope you’ve enjoyed celebrating and the GORGEOUS weather today!!  Hopefully that’s a peak of what’s in store for this month as March’s weather was less than stellar.  Just in time for warmer temps & spring/summer weather…new tank order forms are out!  We have 2 crop top or muscle tank options for the the ladies and a t-shirt/tank option for the fellas.  Sign up sheets are by Wodify & the RISE board, so get signed up ASAP!

Who’s ready for an awesome week ahead!?  We deloaded a bit last week, this week is back to training!  Here’s your look ahead…

Monday – Ready to test some 1 rep maxes??  It’s CrossFit Total day!  No metcon today.  Today, we test our 1RM Back Squat, Shoulder Press, and Deadlift.  Can’t wait to see all the gold stars!

Tuesday – Supersetting some kb Bulgarian split squats with some pull-up work.  Then, all the rowing and running conditioning!

Wednesday – We have some station work to start off today – biking, kbs + thrusters, a little running & some pull-ups.  After, all the core work.

Thursday – Push jerk work today, working through some percentages up to a heavy single.  Our metcon today is 12 mins of DU, dumbbell snatch, and t2b.  Fun times!

Friday – Time for a girl WOD!  Today is Christine – rowing, deadlifts and box jumps!  Some accessory work to follow.

Saturday – Partner WOD Saturday!!  Grab a friend and get ready to sweat!

Sunday Oly with Becca is back!  So be there or be sad 😉

RISE Look Ahead

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

Tuesday – Strength Day!!

Wednesday – Anaerobic Interval – 20 sec on/20 sec off

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

Friday – Glycolytic Interval – 30 sec on/15 sec off

Saturday – Strength Day!!

It’s a great week to have a great week….as always, we’ll see you at the top!

A Look Ahead : Programming Week of 01/01

Happy New Year & Happy 2018!!!  We hope you had a safe & happy evening ringing in the New Year!  We are expectant and excited for the year ahead!  It may be day 1 of the new year, but for us, it’s another way to get to work and make progress towards those goals!  We’re excited for classes today at 11 am & 1215pm and we’re ready to kick off the year the best way we know how….with an awesome WOD!

Stay tuned this week for some exciting announcements about a revamped Yoga and other fun things going on this year!  And very soon we’ll be talking about Open Season!  Here’s your look ahead…

Monday – Happy New Year!!  We have a fun partner WOD to kick off 2018.  You and a partner will lift 2018 lbs ground to over head and then go right into 20 rounds of 1 power clean + 8 bar over burpees.  See what we did there!? 😉

Tuesday – Starting the day off with some deadlifts, dumbbell z-press & some DU practice.  Then, a simple couplet of rowing and kbs to finish the day!

Wednesday – First up, some dumbbell bent over row.  After, a fun 10 min AMRAP of 10 push press, 10 overhead reverse lunges, and 10 bar over burpees.  Oh my!  Then, a little cool down accessory work of some snow angels.

Thursday – Rowing, strict pull-ups, t2b & hr pushups…every 5 minutes for 7 sets!

Friday – 5 sets of 4 power cleans + 12 front rack reverse lunges, working up in weight to start!  Testing a girl benchmark WOD today, Elizabeth!

Saturday – A partner WOD awaits of rowing, thrusters and burpees!!  It could definitely hurt, but it’s time to put in work!

Sunday Oly with Becca – Oly is back and so is Becca!  Come get your lift on with us!


RISE Look Ahead

Monday – Anaerobic Interval – 20 sec on/20 sec off

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

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

Thursday – Anaerobic Interval – 30 sec on/20 sec off

Friday – STRENGTH Day!!

Saturday – Glycolytic Interval – come get your fitness on!

A Look Ahead : Programming Week of 12/04


Have you RSVP’d to our CFP/RISE Christmas party yet??  It’s NEXT Saturday & we are super excited to celebrate with all you wonderful people!!!  We will be ordering Salsarita’s for dinner, so if you plan on eating, be sure to RSVP!  We’ve also deemed it an ugly sweater party, so wear your ugliest if you dare!  AND, bring a $10 gift if you want to participate in our white elephant gift exchange!

SuperFit is also this coming Saturday & CFP has 5 teams competing!!  Head on out to CrossFit Steele Creek to cheer everyone on after your Saturday morning WOD!

Don’t forget, our Shop Small Saturday deal for CFP & RISE is still available until the 15th of this month!  It’s not too late & you haven’t missed out, so don’t delay!  Make the commitment NOW to make your fitness, healthy & wellness a priority in the coming year!  You will not regret it!!

Here’s your look ahead…

Monday – Back squat day!! Working through some percentages & then finishing off with a set of 10!  Your WOD today is 3 rounds or running, burpee box jump overs & chest to bar pull-ups (rx+ bar muscle ups).

Tuesday – We start off with a fun clean + hang clean complex today!  After, some rowing, running & DU mixed in with some shoulder to overhead.  Fun times for sure!

Wednesday – Getting upside down today & working on our handstand progressions.  Then, a long chipper to finish you off!

Thursday – Today we have some work rest ratios – 2 mins on, 2 mins off for a few rounds of shoulder to overhead, front squats & bar facing burpees, oh my!!

Friday – 6 sets of some hang power clean work for our weightlifting today.  Then, another chipper today of running, burpee box jumps, pull-ups (rx+ c2b) & wallballs.

Saturday – Deadlifts, toes to bar & sandbag runs will make a fun partner WOD for sure!!

RISE Look Ahead

Alright RISErs….some benchmark testing starts this week!  If you’ve ever wanted to test your fitness & see if you’re really getting better, benchmark workouts are the way to go!  We encourage you all to participate in the coming benchmark workouts this month, log your results in Wodify, and retest those results in a few months.  You’ll see all that hardwork & dedication paying off with a big fat gold star on Wodify!!

Monday – Anaerobic interval – 20 sec on/20 sec off!

Tuesday – Glycolytic interval – 40 sec on/20 sec off!

Wednesday – Aerobic interval – 1:20 on/30 sec off!

Thursday – Anaerobic interval – 30 sec on/20 sec off!

Friday – Strength Day! And 1st Benchmark – Karen!!

Saturday – Glycolytic interval – 45 sec on/15 sec off!

As always, we’re excited to see you at the box!