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!

April 2019 Athlete of the Month – David Perkins!!!

Meet our April 2019 Athlete of the Month – Dave Perkins!!!

Dave has been a member of CFP & RISE for almost 15 months now!  He is a busy husband and proud dad of twin girls now in college.  Dave has come so far in his time with us.  He first joined wanting to get healthier and in better shape, and I would say he has definitely accomplished both!  He has shed some body fat, added lean muscle, and keeps improving month after month on those lifts and metcons!

Dave trains smart and has made sure to check his ego at the door.  He’s focused on form and has continued to get stronger, most recently PRing his snatch at our Battle of the Ages competition!  Dave has an encouraging word every time you see him and never leaves without a few fist bumps after the WOD.  We’re so thankful to have you as part of our community at CFP, Dave!

Keep up the great work, the best is yet to come!  Read more about Dave below…

  1. Tell us about yourself in a few sentences.  Raised in a military family so moved around a bit but grew up primarily in FL – proud to say there are no “Florida Man” stories about me.  In May, my wife and I celebrate our 25th anniversary; we are the proud parents of twin girls who currently attend Furman University.  Love to laugh and watch sports – my favorites are the Florida Gators, Miami Dolphins and the USA in any, and all, international competitions.
  2. What do you hope to achieve through CrossFit?  In 2020, I will turn 50 so I’m hoping CF will help me develop the physical foundation to actively enjoy the later years of my life.  After a year, I’ve already seen improvements with my physique, knees and back.  I’m now able to play golf without needing a day to recover from knee and back soreness and have started an annual surf trip with friends down in FL (I can’t guarantee there may not be future “Florida Man” stories resulting from these trips).
  3. What is your favorite CF exercise?  The Power Clean but I really enjoy the creativity of the holiday-themed metcons – I especially enjoyed the 12-days of Christmas and the recent Easter-themed metcon with my CFP class.
  4. What CF exercise do you least like?  The Burpee, especially the burpee over bar.  It’s crazy that I have no problems with the 24-inch box overs but get so tired “jumping” over a 6-inch bar after doing a burpee; I say “jump” but it’s more like a skip…ugh.
  5. What would you tell someone considering trying CFP?  Honestly, I don’t think I can fully articulate what this box means to me.  It’s so much more than just a gym; I know this is a cliché but it truly feels like family.  The coaches are personable, super attentive, offer suggestions to improve technique and provide scaling options to help members dealing with ailments or who can’t complete the workouts as prescribed.  The coaches and members are so welcoming to new members and are full of encouragement – everyone truly wants to see you succeed in achieving your personal goals.  I can’t tell you how many workouts I’ve been proud to complete but know that I wouldn’t have gotten through it without hearing a word of encouragement from someone when I was at the brink.  As if this type of environment wasn’t enough, a brewery will soon be opening right next door; looking forward to some future post-workout “cooldowns” there.

March Athlete of the Month – Emily Parker

It may be April 2nd, but we still owe a huge congrats to our March Athlete of the Month, Emily Parker!!!

Emily has been a member of CrossFit Pineville for just over a year, but she’s been doing CrossFit for much longer, about 6 years actually!  She and her husband Joe joined the gym once they moved to Charlotte and we love having them at CFP!!  They like to switch it up between the early AM and the evening classes, so tell Emily congrats next time you see her 🙂

You would think after 6 years of CrossFit, your progress would slow, but Emily proves that wrong!  Just this year in the Open, Emily got her first bar muscle ups and her first strict handstand push-ups!!!  The whole gym erupted in cheers for her first bar muscle up, it was a really cool moment!  Emily has become a regular in CrossFit competitions (as seen above) and continues to get stronger and more fit with each passing month.

Excited for you Emily, keep up the awesome work!  The best is yet to come!!

Emily’s Athlete Profile

1. Tell us about yourself in a few sentences.  My husband Joe and I started at CFP in January 2018 after moving to Charlotte. I’ve been doing CrossFit for about 6 years. We have two dogs; Layla a Mutt and Quincy a Pekapoo. I’m a User Experience Designer at RedVentures. 
2. What do you hope to achieve through CrossFit?  I do CrossFit for general health and fitness. I’ve always been active in something – cheerleading growing up, then group fitness in college. CrossFit is the only activity that has kept me physically and mentally challenged. 
3. What is your favorite CF exercise?  Snatch
4. What CF exercise do you least like?  Running
5. What would you tell someone considering trying CFP?  Give it a chance! I was intimidated by CrossFit before I started, but it’s the most welcoming gym environment I’ve ever been a part of. The coaches of CFP will ensure that you’re safe, modifying the right exercises and challenged. The community is always there to cheer you on and encourage you. 

The Fuel Method + Small Group Coaching Collective

Ok, so by now you’ve heard about our exciting partnership with The Fuel Method in order to offer our athletes incredible nutrition coaching!  And hopefully you’ve heard about our Small Group Nutrition Coaching Collective that we’re launching in just a few weeks!  I know many of you are ready to get started, and some of you may still have questions.  So here are all the details…

More on The Fuel Method…

“First, we form habits. Then, they form us.”  Your habits, thoughts and actions shape who you are.  The Fuel Method helps you become aware of your current habits and provides education and guidance on how you can improve, adapt and grow beyond them to achieve who you want to become!

Also, this is habit-based… You will also learn how to fuel your body for your goals, how to meal prep like a champ, what the deal is with current fads (like does celery juice actually cure all the things?) and so much more!

Small Group Coaching Collective

  • Mon April 8 – Sunday Jun 2 – 8 week commitment
  • 8 week individual and group nutrition coaching with Alex
  • Focus on changing and adapting old habits and adding new habits to create maintainable and sustainable long term change!
  • Private group page to share info, recipes, etc
  • Daily newsletters to provide guidance, recipes, tips, and education to learn how to fuel your body and mind to thrive!
  • Weekly Check-Ins
  • Weekly Challenges
  • Prizes!!!  Did someone say Lululemon?  What about an additional month of nutrition coaching?

If you’re on the fence or wondering if this could be for you, just think…where could you be sitting in 8 weeks if you decide to join?  At the end of this first 8 week cycle it will be June and warm weather will be here to stay.  You could be feeling more confident in your skin, in your clothes, in your bathing suit!  You could be feeling less guilt when eating your favorite foods and more equipped to tackle those summer BBQs!  You could be hitting the goals in the gym that seemed like they just weren’t going to happen despite your constant training!

Alex will be working with you 1-on-1 and using her background in counseling to help you develop a better relationship with food and establish what fueling method is best for you!  Macros, food journal, intermittent fasting, paleo, vegetarian, etc.  No two people are the same, no two bodies are alike, and no one fueling method fits all.

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.

If you’re ready to get signed up, let us know!  Alex is setting up consults this week and next with athletes that want to join!  If not now… when?

A Look Ahead : Programming Week of 03/25

What a good looking crew!  Thanks to all those who came out for our Friday Night Lights Open celebration!!  19.5 was killer and you all crushed it!!!  Now back to our regularly scheduled programming (thank goodness 😉 )

In case you missed it, we are super excited to announce our partnership with Alex Bladek and The Fuel Method!!  CFP and RISE were looking for a way to offer our athletes proper nutrition coaching and felt we were coming up short.  Enter Alex!  She uses her background of sport psychology and counseling to effectively coach her clients on changing eating habits for the better and help them create lasting change in order to fuel themselves for health, wellness, and life!

We’re kicking off our partnership with The Fuel Method by launching a Small Group Nutrition Coaching Collective!  Our Collective starts Monday, April 8th and will run for 8 weeks.  Alex will be working with this small group providing intensive nutrition coaching!  She’ll only be taking on 10 clients for this Collective, so if you’re looking to make a change, tired of not seeing the results you’ve been wanting in the gym, or struggling with what and how to eat…this is for you!!!  And yes, there will be some fun perks and prizes involved!  More details to come tomorrow!

And finally, we’re 3 weeks away from Battle of the Ages!!!  We are looking for our last 2 judges!  If you are available to help out, sign up here ASAP!  It’s going to be an EPIC day, we cannot wait!!!

Here’s your look ahead…

Monday – Back squat day!  Who’s looking for a gold star today?  We’re getting heavy!  Then, a little chipper of cardio and barbell, fun times!

Tuesday – Starting off with some push press today, working up to a heavy single.  After, an AMRAP of some strict hspu, strict pull-ups and some pistols.  All the shoulders!

Wednesday – Today we snatch!  Working up to a 1 rep max for the day, then using 75-80% of today’s 1 rep for an alternating EMOM of rowing and snatches!

Thursday – Some gymnastic accessory work up first, then a scary looking couplet of running and devil’s press!

Friday – Overhead squats today!!  Then, grab some dumbbells for overhead lunges and front squats!

Saturday – Partner WODs are back!!  Grab a friend and come get sweaty 🙂

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

Monday – Shoulders & Cardio – 45 sec on/15 sec off

Tuesday – All of the things 😉 – 1:20 on/30 sec off

Wednesday – Strength Day!!  Shoulder focus!

Thursday – Tabata!  20 sec on/10 sec off – alllll the rounds!

Friday – Legs & Core!  45 sec on/15 sec off!

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

Calling it now, it’s going to be an awesome week!  As always, we’ll see you at the box!

February 2019 Athlete of the Month : Sherine Hathout

Meet our February 2019 Athlete of the Month – Sherine Hathout!!

Sherine just celebrated her one year anniversary at our gym back in January!  She’s a busy mom of two and was looking for a little more guidance in her workouts.  As long as she’s in the country, you can almost guarantee Sherine will be coming in for her mid-morning workout!  She does a little of both CrossFit and RISE, but lately has found her stride in our RISE HIIT classes.  She is always up for a challenge and strives to work the whole interval, giving it all she’s got.

Sherine, that hard work is paying off!  Keep it up, the best is yet to come!  Read a little more about Sherine below…

1. Tell us about yourself in a few sentences.  I am an architect who is now a stay at home mom. I’ve lived on every continent except for Australia and I love to travel.

2. What do you hope to achieve through RISE? I love fast pace and challenging workouts. RISE is all of that and more! I want to build muscle, improve my fitness and endurance and I’d also like to look good too:)

3. What is your favorite exercise? If I have to pick just one I would have to say….BURPEES!

4. What exercise do you least like? Any run over 400m

5. What would you tell someone considering trying CFP/RISE? DO IT! I have never had as much fun working out. The coaches are the BEST! I truly love coming in every day, and I feel lucky to be surrounded by so many wonderful people that encourage and motivate each other. I feel more energetic, stronger and overall the best I’ve ever felt.

January 2019 Athlete of the Month – Evelyn Karras

Meet our January 2019 Athlete of the Month…Evelyn Karras!!

Evelyn is coming up on her 18 month anniversary with us at CrossFit Pineville!!  She joined us back in August of 2017 and has been a regular at the 7pm class since.  Evelyn always walks in with a smile and gives the WOD her best effort that day.  That hard work is paying off with all kinds of gold stars on the whiteboard!!  Woohoo!

Keep up the awesome work Evelyn, the best is yet to come!!  Read more about Evelyn below…

  1. Tell us about yourself in a few sentences.  I was born and raised in Charlotte, very rare these days, but I am Greek!! Both of my parents immigrated from Greece, which means I have quite a large family. I grew up playing sports, soccer in particular, but those days are long behind me now. I even stayed local for college and went to UNCC and received my bachelor’s degree in foreign languages (Spanish). I joined CFP about a year and a half ago just after turning 30 and feel the strongest I’ve ever felt.
  2. What do you hope to achieve through CrossFit?  I hope to be at my healthiest, improve my physical performance, and to simply be a strong female athlete. I’ve always worked out, but CrossFit showed me otherwise and I never looked back. Strong is beautiful!!
  3. What is your favorite CF exercise?  Favorite would be cleans.
  4. What CF exercise do you least like?  Least favorite would be anything gymnastics as this is where I struggle the most.
  5. What would you tell someone considering trying CFP?  I would tell them to just jump in because you will surprise yourself. It’s not as scary as it looks and the coaches really do take the time to know everyone and their abilities.

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!

Nutrition Challenge Winners & December Check-In Contest!!

Huge congrats to our Nutrition Challenge Winners!!!  These 3 winners stayed committed the whole 8 weeks, checked in weekly with their coach, and made strides to shed fat, get stronger, and learn how to properly fuel their bodies!

1st Place – Todd McDaniel!  Todd, you’ve won a 1-on-1 gymnastics coaching session with Pamela Gagnon & a gift card to Whole Foods!  We’ll be in touch about getting you your prizes!

2nd Place – Jackie & Jason Cansler!  Congrats guys, your next date night is on us with a gift card to a Whole Foods Salude! Cooking Class!  Plus, you’ve each won a pair of Bear Komplex Grips!  We’ll be in touch about your prizes 🙂


Alright, with the hustle and bustle of the season, we want to keep you focused on your goals!  And that means keeping you in the gym!  We’re excited to announce our December Check-In Contest!!

The Deets:

  • The Check-In Contest begins today, December 4th and runs until Tuesday, January 1st.
  • Check in at CFP or RISE on FB and/or Instagram whenever you come to workout!
  • Post a picture or video pertaining to your workout, the gym, your workout buddy, etc.
  • Use the hashtag #cfpholidayhustle18 or #riseholidayhustle18 so we can search and tally your posts! (Instastories doesn’t count since we cannot see them beyond 24 hours.)
  • Then, in January we will compile the most check-ins and draw a winner!
  • The prize – a $100 Gift Card to your favorite restaurant!!!

Pretty simple, stay consistent in your workouts over the next month, check-in on social media whenever you’re at the box, win prizes!!  What’s not to love!?

Alright, check-ins officially count starting today, 3…2…1…GO!

A Look Ahead : Programming Week of 11/25

It’s the most wonderful time of the year!!!  But don’t let that mean your workouts take a backseat.  Remember, this is a lifestyle!  Write your workouts into your calendar just like you write in all those holiday parties!  Last year we shared 8 tips for staying Healthy for the Holidays and they are still so applicable!!  We shared how to approach the holiday season with a healthy mindset, tips and tricks to keep you on track, and our not so secret weapon to zap cravings, bloat and unwanted body fat (visceral – aka belly fat)!!  Be sure to check them all out here for tips and ideas on ways to avoid the holiday fluff!

It’s looking like some cold temps this week!  Don’t worry, we’ve turned the heat on at the box 🙂  But wear your layers!  Here’s your look ahead…

Monday – 3 point snatches to start our week off!  We’re looking for perfect reps, not ugly ones 😉  Then, a chipper of rowing, power snatches and t2b for time!

Tuesday – Back squat day!  Working through some percentages and finishing off with a set of 10, yikes!  Afterwards, 4 sets every 3 minutes of burpee box jump overs and dumbbell walking lunges.  Might have some sore buns this week!

Wednesday – Get your lungs ready…4 sets of running, rowing, kbs & pull-ups!  The faster you go the more rest you get!

Thursday – Smoking the shoulders with some strict hspu and DU work.  Then, 15 minutes of DB push presses, DB goblet squats and v-ups!

Friday – Accessory work up first!  After, dumbbell box step overs and rowing for max cals to start your weekend.

Saturday – Grab a partner & your favorite barbell!  So much barbell!

Sunday Oly with Becca!  All the cool kids are doing it, you know you want to!

RISE Look Ahead

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

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

Wednesday – Strength day!!  Shoulder & back!

Thursday – Cardio aka Tabata day!  20 sec on/10 sec off

Friday – Spartanish Training – 45 sec on/15 sec off

Saturday – Leg day!  1:05 on/25 sec off

Just over 5 weeks to finish writing 2018.  Make it a great ending!!  As always, we’ll see you at the box!