Announcements – Coming Soon at CFP!!!

3 fun announcements for you today!!  Get your order in, mark your calendars, and get signed up ASAP!!

First up… New t-shirts and tanks coming atcha!!

We’re pumped for a little tye-dye action this summer.  We have men’s tanks and tees as well as women’s cropped tanks, tanks and flowy cropped tees.  Hopefully, something for everybody 😉  Be sure to sign up for your preferred style and size on the box by the Wodify kiosk or send us a message with your order!

Second… Mark your calendars for Saturday, July 25th.  Body Fat Test of NC will (finally, thanks Covid) be back at CFP & RISE!  Their hydro-static dunk tank is THE gold standard for measuring body composition!  In a short 15 minutes, you’ll receive so much valuable information that can help take your training and nutrition to the next level…

  • Resting Metabolic Rate
  • Basal Metabolic Rate
  • Lean Mass vs Body Fat
  • Body Fat Percentage
  • And more!

Secure your spot today!  Get signed up here!

Lastly… AMRAP 4 Autism is Saturday, August 1st!!  We are excited to be a satellite host for their fundraising workout at our gym with heat times at 8am, 9am, and 10am.  Pick your preferred heat time and get signed up here!  Registration is just $32 and all proceeds go to the Autism Strong Foundation, supporting local families impacted by Autism.

Share some donuts and mimosas with us (socially distanced and outside) post WOD, all for a good cause!  You’ll be making an impact, sharing in an awesome workout, and receive a t-shirt for participating!

We will have indoor or outdoor workout space, plenty of social distance with 20 participants per heat, and scaling options as well.  We’re looking forward to a great day and being able to give back!

A Look Ahead : Programming Week of 03/16

But seriously!  It’s been a weird week and weekend, no?  Just a week ago we were so pumped for Battle of the Ages this weekend, only to have to make the extremely difficult decision to postpone (right now to Saturday, June 13th).  We’ve decided to do away with partner WODs for the time being.  We’re asking that you wash/sanitize on the way in and the way out and that you wipe down every little thing you touch.  We’re spraying and cleaning and sanitizing…door handles, faucets, water fountains, equipment, etc.

We will be sending out more notices ASAP so stay tuned.  At home workout options will be posted daily in Wodify and our private Facebook page.  Staying active, being healthy and fit is the best way to boost one’s immune system and counter stress.  We want to remain a constant in your life, even if that means from a distance for a little while.  We’re all in this together (from afar)!

Here’s your look ahead…

Monday – Some accessory work up first – muscle up transition work + power cleans.  Then, working against a 3 minute clock, a little running paired with strict pull-ups (rx+ ring muscle ups) and running paired with power cleans.

Tuesday – Front squat day!  Followed by rowing, wallballs, and t2b!

Wednesday – Longer metcon day – alternating every 2 minutes you’ve got biking, goblet lunges, db snatches, burpee box jump overs and single leg t2b.

Thursday – Going overhead, working those split jerks today.  Then, some intervals of strict pull-ups, db floor press and du.

Friday – A new-ish girl benchmark WOD, Christine!  3 rounds of rowing, deadlifts, and box jumps!  After, barbell bridges and plank work.

Saturday – A bodyweight (ie no shared equipment) partner WOD!  Woohoo!

Sunday – Open gym from 11-12 and Oly class with Coach Becca at noon!

RISE Look Ahead

Monday – Strength Day!!  All about those shoulders and core!  And burpees 🙂

Tuesday – Up against a 5 minute clock!  Skiing, kbs, goblet squats, and abmat situps AND rowing, db thrusters, and db snatch.

Wednesday – Alternating EMOM – wallballs, jump rope, wreck bag squats, some running and a little built in rest!

Thursday – All the things!  1:20 on/30 sec off

Friday – Full body, baby!  40 sec on/20 sec off

Saturday – A bodyweight (ie no shared equipment) partner WOD!  Woohoo!

Please be smart and use your best judgement on coming into the gym right now!  Test some of our at home workouts and let us know how they are!  We’re looking forward to when things go back to normal (because we have faith, they will!), we can’t wait to see you at the box!

A Look Ahead : Programming Week of 09/09

Meet Dr. Connor and Dr. Dalynes, the owners and doctors at Outbound Chiropractic!

If Dr. Connor looks familiar it’s because he’s a member of CFP!  We’re excited to announce CFP and RISE Charlotte’s partnership with Outbound Chiropractic!  We share a similar mission with Outbound Chiropractic and have the same mindset – we’re here to help you reach YOUR true potential so that you can live your life to the FULLEST!

Outbound Chiropractic is located just down highway 51 from the gym, which is super convenient.  Dr. Connor and Dr. Dalynes are ready to help you move better, fell better, and achieve your goals in and outside the gym!  With our partnership, all CFP and RISE members are eligible to receive a New Patient Consultation and Exam (Includes x-rays, postural screening, nervous system assessments, and muscle scans) for only $29 as well as a 25% Discount of all chiropractic care!

We’re excited to share more about Dr. Connor and Dr. Dalynes in the coming weeks so you can get to know them better.  You can book an appointment with them at www.outboundchiro.com.

Here’s your look ahead…

Monday – We’ll metcon first today!  3 rounds of running, strict pull-ups, and kettlebell swings.  After, barbell bulgarian split squats!

Tuesday – A mixture of rowing and biking with shoulder to overhead.  8 sets with some rest mixed in!

Wednesday – 3 rounds of t2b, bodyweight deadlifts and box jumps…for time!  Then some accessories and barbell bridges and plank work.  **Don’t forget, fABtastic core & booty class at 5:30pm!**

Thursday – Some gymnastic interval work first…static holds, getting upside down, etc.  Afterwards, alternating every 90 seconds, some rowing, burpee box jumps overs, pull-ups, doubles and lunges.  Yikes!

Friday – Paused front squats up first, followed by running, thrusters and running!

Saturday – Grab a wreck bag and a partner for this WOD!  And maybe wear long sleeves, wreck bags are known to leave some raspberries 😉

Sunday – Open Gym at 11 and Oly with Becca at 11!  You won’t see Becca again until the 29th, so come get your lift on!

RISE Look Ahead

Monday – 1:20 on/30 sec off – Shoulders and legs!

Tuesday – Strength day!!  Leg burner!

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

Thursday – Strength Day!!  All the things!

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

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

As always, we’ll see you at the box!

August 2019 Athlete of the Month – Linda Pagano!!

Meet our August 2019 Athlete of the Month…Linda!!

Linda joined RISE back in June of 2017.  Two years later, now in her early 50s, and she’s the fittest she’s ever been!  Linda is totally goals!!  She is certainly getting better with age and it shows!  She has been so consistent over the past 2 years and it’s paying off, for sure.  You can always find Linda out on the weekends going for bike rides, yoga at local breweries, or volunteering for her favorite organizations!

She comes in each day with a can do, ready to go attitude!  And she can definitely crush some burpees!  Linda, we are so proud of you!!!  Keep up all the great work, the best is yet to come!

Read more about Linda below…

1. Tell us about yourself in a few sentences.  I’m originally from Upstate NY, and have been in Charlotte for 20 years. I am 100% Italian and love to eat, Mexican and sushi are probably my favorite. Some of my hobbies are Carolina Panthers Football, live music, volunteering and now…. coming to RISE, lol.

2. What do you hope to achieve through RISE?  When I first joined RISE over 2 years ago, I was getting ready to go to Aruba for my 50th B-day and like everyone else…was looking to lose a few pounds. Since then, I have lost close to 20 lbs. and am probably in the best shape I have ever been in. Now it’s all about maintaining the level of fitness that RISE has helped me achieve over these past couple years.

3. What is your favorite RISE exercise?  That is hard to say…..I pretty much like them all, even the dreaded burpees!! DB snatch, wall balls and kettle ball swings are probably my top 3.

4. What RISE exercise do you least like?  If I have to pick a least favorite exercise, I guess it would be the Ski Erg–seems boring to me compared to everything else.

5. What would you tell someone considering trying RISE?  I would tell them to give it a shot. When I started, I figured I would stop coming after my 3 month trial period was over and my Aruba trip was complete. Now, it’s second nature for me to make sure I get a workout in almost every day. The variety of programming is one of the things I like best about RISE. I never get bored, always something different every class. I am not one of those that can do it on my own and the trainers at RISE have been great motivators. They are one of the other things that I like best about RISE. They are always attentive to ensure proper technique, offer good options to modify when needed, and are all around awesome people. A great, friendly atmosphere is an added benefit at CrossFit Pineville/RISE too!!

CrossFit Kids : Fall 2019

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Fall Session will begin Wednesday, September 18th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Fall Session 2019

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Sept 18th – Wed, Nov 20th
  • Wednesdays – Jr Kids 4:30 – 4:55pm, Big Kids – 5:00 – 5:45pm 
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much: Big Kids – $65 for the full 10 week session!!  Jr Kids – $55 for the full 10 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 15% off 1st sibling, 20% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

A Look Ahead : Programming Week of 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!

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 06/17

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 06/10

SO many exciting announcements coming up!!!  Ok, actually, just 2 major announcements…but they’re both SUPER exciting!!  So check them out…

First up, our fABtastic – Core & Buns class begins this Wednesday at 5:30pm!!!  That’s right, we’re adding a fun 30 minute burn session to target those problem areas – those abs and that booty – to our roster!  Alex Bladek will be our fearless booty-ful leader and will help us chisel out some more defined abs, develop an overall stronger core, and a better butt!  This class is of course included in your membership and open to all CF and RISE members, so meet us on the turf.  Due to space, we are capping the class at 12 people.  So if you’re planning to come, sign in ASAP!  And if you love the class and there seems to be some demand, we will look into adding more class times 🙂

Second, you may be wondering what the new fridge is for over by the couches?!?  Well wonder no more, starting next Monday, June 17th, you can pick up your Fit Fresh Kitchen meals right at CFP!!!  We are so excited to be a pick up location for Fit Fresh Kitchen meal prep service!  Their food is so delicious, the best of all the meal prep services, in our opinion!  We hope that by being a pick up location we can help make life a little easier for YOU, our athletes!!  Fit Fresh Kitchen offers 25 meals with 70 customization options each week (all the macros listed out, can be low carb, gluten free, extra protein, etc) and always comes fresh, not frozen.  They can take away a little bit of the stress of meal planning, grocery shopping, prepping, etc. and keep you on track and eating healthy all week long!  We are now live on their website which means you can place an order for your meals each week (Monday – Thursday at 1pm), select CFP as your pick up location, and get your meals the following Monday!  Can’t wait to get our meals starting next week!

That’s it for all the exciting announcements, unless you forgot that CrossFit Kids starts back this week!!  Still enrolling (especially Big Kids!), so check out all the details here!  And did you hear about our 6 year anniversary pool party at the Blount’s!!  Mark your calendar for Saturday, June 29th and be sure to RSVP in our private FB page!  Ok, that’s really it for the announcements, I promise.

Here’s your look ahead…

Monday – Some barbell work to start the week out…barbell bridges and bent over row.  Then, a sprint chipper of deadlifts and running!

Tuesday – Today consists of a 30 minute alternating EMOM…biking, burpee box jump overs, chest to bar, front rack reverse lunges, and strict handstand pushups.  Sounds sweaty!

Wednesday – Bench press up first, working up throughs some percentages and finishing off with a burner set of 8.  Afterwards, 12 minutes of ring dips, push press, and burpees over the bar.  See ya triceps!

Thursday – A little hang clean + clean complex to start off, followed by 10 minutes of doubles, t2b, and power cleans.

Friday – Back squat day!  3 sets of 4 between 80 and 85%.  Then, 3 sets of biking, running and dumbbell overhead walking lunges every 8 minutes.

Saturday – Lots of burpees, rowing and ground to overhead, so grab a partner & come WOD with us!!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead 

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

Tuesday – Strength Day!!  All the shoulders!

Wednesday – It’s an EMOM kind of day…burpees kbs, hollow holds, biking, squats, and sprints!

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

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

Saturday – Strength Day!!

See you at the box!!

A Look Ahead : Programming Week of 05/13

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

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

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

Here’s your look ahead…

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

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

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

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

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

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

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

RISE Look Ahead 

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

Tuesday – Strength Day!!

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

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

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

Saturday – Strength Day!!

As always, we’ll see you at the box!