A Look Ahead : Programming Week of 05/25

What a great day!!!  It may have been different than years past.  Outdoors, no Murph.  But we were TOGETHER!!  And for that, we are so thankful!  More to come guys.  This morning we gave it our all in honor and memory of those who actually gave all.  Blood, sweat, and tears and still nothing compared to those who made the ultimate sacrifice.  This will be a Memorial Day we will not soon forget!

Here’s your look ahead…

Monday – Memorial Day Maupin – In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004.

Tuesday – If you’ve got rings, another hero WOD is in store today.  Hero WOD Nate, 20 minutes of muscle ups, handstand push-ups, and kbs.

At Home WOD – We metcon first, followed by some core accessory work.  15 mins of weighted lunges, db stepups, and handstand walks (or wall walks).

Wednesday – Back squat day!  After, some intervals of bike cals, front squats, and deadlifts, oh my!

At Home WOD – Tempo goblet squats, feel the burn!  After, 3 3-min AMRAPs with some built in rest, so push it during the work intervals!  Finally, a little bent over row and single leg glute bridges to finish you off 😉

Thursday – A 30 minute AMRAP of rowing, double unders, suitcase carries, db/kb thrusters, and strict knees to elbow.  Steady as she goes!

At Home WOD – Every 5 minutes for 6 rounds – running, hspu, and wallballs.  The faster you go the more rest you get!

Friday – Floor press + strict pull-up work to start us off.  Then, a little chipper of doubles, push presses and push-ups.

At Home WOD – RISE up!  4 stations, 5 rounds.  1:05 on/25 sec off

Saturday – Another socially distanced outdoor WOD!!  Woohoo…we’re so glad to WOD with y’all again!

Sunday Endurance – Running for some different distances today with some rest built in!

We’re thankful for each and every one of you, the freedoms that we have in this great country, and as always, we can’t wait to see you at the box!

A Look Ahead : Programming Week of 05/18

Happy Sunday athletes!  We’re entering week 2 of Phase 1 here in NC and we’re hopeful that means Phase 2 is set to begin this coming weekend and we can reopen as of next week!!!  Woohoo!!  We’re not holding our breath just yet, but we do have preparations under way for reopening as of Monday, May 25th…Memorial Day!  And you. know what that means…Memorial Day Murph!!

We can’t wait to share a workout with you guys!  Y’all have been an incredible support and source of motivation for us during these weeks of “At Home” workouts.  Have no fear, if you’re not ready to come in yet we will continue to supply “At Home” WODs for a while once we do open, but we’re ready to sweat it out in the gym like old times 😉  Fingers crossed we’re only a week out!!!

Here’s your look ahead…

Monday – It’s a strict kind of day…working some strict press first, working up to a heavy 3 rep.  Then, 15 minutes of running, strict pull-ups and strict hspu!

At Home WOD – Db/kb z-press to start us off!  Then, a few rounds of single arm db/kb thrusters, V-ups, single arm db snatches, and lateral hops over the db/kb with some built in rest.  A little shoulder/back accessory work to close things out.

Tuesday – Back squat day!  Then, some wallballs and burpee box jump over fun!

At Home WOD – Some interval work of wallballs and burpees!  Then, double Tabata work of flutter kicks and hollow rocks.

Wednesday – Starting off with some gymnastic work – pull-ups/ring rows + push-ups, then strict muscle up or chest to bar.  After, 90 sec intervals of a devil’s press, db clean and thruster complex or a burpee, clean and jerk, front squat complex!

At Home WOD – Interval work today – 1:20 on/30 sec off!  Full body!  Go hard and enjoy that rest!

Thursday – First up, a little clean complex to begin with, followed by a couplet of power cleans and push-ups!

At Home WOD – 5×400 m runs today!  Followed by some renegade rows and toes to kb.

Friday – Weighted step-ups, strict hspu and strict chin-ups up first.  Afterwards, 2 rounds of a rowing, t2b, and suitcase walking lunge triplet!

At Home WOD – 20 minute AMRAP of single arm sumo deadlift high pulls, slam balls and Russian twists!  Afterwards, a little jumping lunge finisher.

Saturday – A fun full body workout awaits!  We’ll see you on zoom!

Sunday Endurance – More running intervals!  Always feel free to adapt to bike, rower, burpees, jump rope, whatever you fancy 😉

***If you are planning to perform Murph Monday (either with us in person *hopefully* or at home), maybe make Sunday a light recovery day and a rest day!  Be smart!!***

We cannot WAIT to see everyone at the box!  It’s feeling closer than ever!!

A Look Ahead : Programming Week of 05/27

What a crew!!  Almost 70 people showed up and out this Memorial Day to take part of the Hero WOD Murph with us!  Y’all spent your morning on your day off enduring a tough workout in memory of Lt. Michael Murphy and in the memory of all of the fallen.  Such an honor to workout along side of you, to enjoy the freedoms earned by those who made the ultimate sacrifice, to sweat it out together as we remember!!  Thanks to everyone who came out today!!!

It’s a short week thanks to our 3 day Memorial Day Weekend.  And it looks like the 90 degree weather is here to stay, so stay hydrated people!  Stay tuned this week for announcements about our Summer CrossFit Kids classes, our 6 Year Anniversary Party, and the results of our Nutrition Coaching Collective!!

Here’s your look ahead…

Tuesday – Shoulder Press today!  Working through some percentages up to doubles.  Afterwards, a 20 min AMRAP of devil’s presses, strict hspu, and burpees with some built in rest after each round!

Wednesday – Lace up the tennis shoes…3 rounds of an 800m run, dumbbell clusters, and t2b…oh my!

Thursday – Barbell bridge work and some banded accessory work to start out.  Then, 10 mins of double unders + dumbbell snatches & overhead lunges.

Friday – Working overhead…tall jerks, push jerks and split jerks.  After, some intervals of dumbbell box stepovers, strict hspu, HR push-ups and strict pull-ups.

Saturday – A fun partner WOD awaits…let’s just say wear your long socks and be ready for some rope climbs!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead

Tuesday – Strength Day!!  A little Murph recovery for you!

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

Thursday – Glycolytic Interval – 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 05/29

What a good looking crowd we had for Memorial Day Murph!!  Thanks to all who came out, even in the rain, to participate today!  It’s the least we can do to remember those who paid the ultimate sacrifice for all our freedoms, to enjoy long weekends like this!

So sorry for all the anxiety created by no look ahead last week.  We’re back in action over here though, and ready for an awesome week of WODs.  Here’s your look ahead…

Tuesday – If you’re not too sore from Murph, join us for a fun 21 min alternating EMOM of rowing, bar over burpees + DU, and bar over burpees + heavy deadlifts!

Wednesday – Overhead squats today!  Working up to a heavy 2 rep today.  Then, 3 rounds of wallballs, strict hspu & chest to bar (or rx+ bar MU) straight into a 1k row or a 2k bike!

Thursday – Power snatches today!  Working through some percentages up to 95% if we’re able!  After, a max effort 500m row.

Friday – Paused front squats + front squats for our weightlifting today.  Our metcon is a little chipper of running, thrusters and pull-ups, oh my!

Saturday – Partner WOD Saturday!!  Power cleans, pull-ups & bar over burpees await!  Join us to get your sweat on!!

Sunday Oly with Becca is on this week!  Hope you’re ready to lift!

RISE Look Ahead

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!!

As always, we’ll see you at the box!

Memorial Day Murph

Memorial Day is right around the corner!!  In fact, it’s about 2 1/2 weeks away.  Many view this day as the kick off to summer, a reason to have bbq’s and pool parties and get togethers.  And while that is all well and good, it’s important to remember the real reason we observe Memorial Day – to remember those that have paid the ultimate sacrifice fighting and serving our great nation and to honor their family members left behind.

CrossFit does a great job of remembering our fallen heroes by creating Hero WODs for them, and perhaps, the most famous of them all is Murph, named for Navy Lieutenant Michael Murphy.

We perform Murph every year on Memorial Day, CrossFitters and RISErs alike, all in one big class at 9am.  It’s a grueling workout (that you can scale as needed, partner up for, partition the reps, or face it all alone), but we workout because we’re grateful to be alive, in this country, on this day and we have Michael Murphy, among so many others, to thank for that!!

We so hope you’ll join us for Murph this Memorial Day!

“It is foolish and wrong to mourn the men who died.  Rather we should thank God that such men lived.” -Robert Patton

A Look Ahead : Programming Week of 05/30


What an amazing turnout we had for Memorial Day Murph this morning!!!  We spent all weekend remembering our fallen heroes with our first Heroes Weekend.  It’s such an honor and privilege to complete these workouts and we do not take our freedoms for granted!  We remember, today and everyday, that all gave some and some gave all!

“It’s foolish and wrong to mourn these men who died.  Rather we should thank God that such men once lived.” George S Patton

We hope you had a wonderful Memorial Day Weekend, and if you’re like us, it was full of good food and drinks.  So it’s time to get back to it!!  Many participated in our 9-Day Reset and had amazing results….losing 5-10lbs, fluff and inches, and gaining SO much energy!  It’s time to get back to work this week!  We’ll see you at the box 🙂

Tuesday – Starting our week off with some push press – 5×2, working up in weight.  Then we have a little chipper of abmat sit-ups (rx+ t2b), ring dips, and burpees!

Wednesday – Today’s a double metcon kind of day!  First up, wallballs, kbs, and pull-ups to start.  Second, burpee box jump overs, strict hspu & bar muscle ups.  A little afterbash awaits of some handstand work if your shoulders still have anything left 😉

Thursday – Time to find our 1RM back squat!!  Time to see if all those max effort sets have paid off!  Afterwards, 3 4-min AMRAPs with 2 minutes rest in between!

Friday – Deadlift day!  Superset with some plank work.  Then, we have an alternating EMOM of rope climbs, thrusters, and DU.

Saturday – A fun partner WOD awaits!!  Grab your partner & get to the gym!

Sunday Oly – Time to work on those lifts.  Be there!

A Look Ahead : Programming Week of 05/22


Very important hobbies 😉 Hope you all have had an awesome weekend!  Today, and every day, we remember and celebrate the life of our sweet friend Amanda!  Taken from us far too soon, she would have been 28 today.  Happy Birthday Amanda!  We miss your smile and your laugh, but we will keep spreading your light! Fly high!


Memorial Day Heroes Weekend is coming up this week!  The weather is supposed to be a little cooler and we have a great week ahead!!  Here’s what’s on tap…

Monday – Starting our week off with some halting snatch grip deadlift.  Then, 3 rounds of everyones favorite things – running, wallballs and burpees!  Woohoo!

Tuesday – Back Squat Day!!  See if you can match or better your max effort lift at 85% of your 1RM.  Then a 12 minute AMRAP of push-ups, t2b, and 100m run!

Wednesday – We metcon first today, just a few rounds of slamballs, mountain climbers and DU.  Finishing the day with some ground conditioning.

Thursday – Power clean and front squat complex today.  Your metcon is a quick burner of dumbbell thrusters and burpees!

Friday – We begin our heroes weekend with Barraza!  “U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.”

Saturday – Today’s hero WOD can be done individually or with a partner, Hero WOD Horton!  “U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard.”

Sunday – No oly class today…just open gym from 9-11!

Monday – Memorial Day – we only have our 9am class today for CrossFit and RISE!  Today we will complete Murph!  “In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

See you at the box!

Memorial Day Heroes Weekend!!


Next weekend is already Memorial Day Weekend!  Most people consider it the kick off of summer, and while we’re super excited to welcome pool and beach season, we’re also gearing up for our first Heroes Weekend at CFP!

Join us Friday, Saturday and Monday as we complete a weekend of Hero WODs to remember those brave men and women who have fought and died for our freedoms!  We will end the weekend on Monday with Memorial Day Murph!


Friday and Saturday we will have normal hours for both CrossFit and RISE!  Sunday we will have open gym from 9-11am (no Oly class) and Monday morning we will have one CrossFit and RISE class at 9am.  Everyone will complete Murph (individual or with a partner).

We’re honored and blessed to be in a FREE country, able bodied and have the privilege of remembering those that paid the ultimate price!  Join us for Heroes Weekend!

A Look Ahead : Programming Week of 01/09


Happy Sunday Athletes!!  We hope you all survived sno-pocalypse this weekend! 😉 Thankfully, we didn’t get as much as predicted (shocking, right!?) and things are back to normal around here.  Normal hours, normal classes…there are gains to be made!  No time off!

It should be an awesome week ahead!!  Team SuperFit is this Saturday, and then our CFP/RISE After Holiday Party at the Shuck residence!!!  Join us for apps, drinks & quality community time in normal people clothes, outside of the box!  We’ll post more info & our address in our private FB group.

Here’s your look ahead…

Monday – Time to power clean!  Working to a technically sound heavy rep today!  Then, we’ll complete The Chief!  More power cleans, pushups and air squats.  Fun, fun!

Tuesday – Working RDLs today with some L-sit work in between.  Afterwards you have 5 sets of KBS and box jumps to complete!  Go fast, you get a minute rest between each set.

Wednesday – Thrusters and pull-ups today!  But don’t worry, it’s not Fran 😉  You’ll also complete 3 mins of max effort double unders.  All the metconing.

Thursday – Some floor press superset with hand release pushups to start!  Then, grab your favorite KB for waiters walks, suitcase, and goblet carries.  Your shoulders will be feeling the burn!

Friday – Deadlift and strict ring dip work!  Bring your running shoes, you have a few rounds of running and chest to bar.

Saturday – As always, a fun partner WOD awaits!  Grab a friend & get to the box to get in a good sweat!!

Sunday Oly – Come work on your Oly lifts with Coach Becca!

Who’s ready to kick butt this week!?

A Look Ahead : Programming Week of 05/30


We had an epic crew come out this morning for Memorial Day Murph!!!  You guys did an amazing job on a super tough WOD, we are so proud!  And of course, we’re extremely thankful for all those who gave the ultimate sacrifice so we can continue to WOD in freedom!  Thank you Michael Murphy and others…all gave some, some gave all!

If you completed Murph today, it’s definitely ok to take a rest day tomorrow (perhaps encouraged, especially if you completed it solo!)!  We are not all Rich Fronings.  Programming is a little lighter tomorrow anyways.

This Thursday, June 2nd, coach Michelle will be taking a CFP goody basket to the Pineville Fire Department in honor of fallen fire fighter Richard Sheltra’s 21st birthday.  We will fill the basket with waters, FitAids, bars and are taking $3-5 donations to cover the cost.  Thanks in advance!!!

Let’s make it a great week at CFP!

Tuesday – Some strict press today, from the split jerk position.  This will not be maximal, just focus on your split positioning and overhead!  We’ll follow up with some gymnastic/handstand work and a strict handstand push-up EMOM.

Wednesday – Our weightlifting today is finding a heavy squat clean + front squat!  Your metcon today is for time – lace up those tenny-bops for 4 rounds of a 200m run, 15 pull-ups & 9 headcutters.

Thursday – Some conditioning intervals starting with DU, then using a barbell for some thruster intervals.  After the conditioning, you’ll finish off with a 10 min sumo DL EMOM.

Friday – Working some power clean speed and technique today!  Should feel light, focus on hitting those positions.  Your metcon will begin with a rowing buy in, then 21-15-9 of KBS & burpees to a plate.  Fun stuff!

Saturday – Grab a partner for Hero WOD “The Seven”!  There’s a little bit of everything in this WOD 🙂

Sunday Oly – All the clean & jerk work!!

Who’s excited for all the fun ahead!?  See you at the box!