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A Look Ahead : Programming Week of 02/24

Under the lights, top of the podium!!!  That’s right, our CFP team Blood, Sweat & Beers brining home a 1st place finish in the RX division of WODapalooza!!!  Against 100 teams, they brought the heat, were relentless, took home two event wins and overall 1st place!  To say we are proud is an understatement!!  Congratulations Cory, Brandon, Sarah & Jen, you freaking crushed it!!!

Coach Amy did us proud as well taking home 7th in the scaled women’s division!!!  She was up against 30 women and battled it out through 6 workouts this weekend!  All weekend long back home in North and South Carolina, you better believe you could find CFP family and friends standing around yelling at their phones watching live streams…mid workout, at their desks, while driving (whoops), at lunch, etc.  We were cheering loud and proud back home and we are so incredibly proud of all 5 of you!  You inspire us and make us want to be better!  You all are coming home WINNERS!!!

Should we just shut the gym down next year and all go!?  Sounds good 😉  Here’s your look ahead…

Monday – You’re up against a 6 minute clock today…a little rowing, deadlifting and biking for 5 sets!

Tuesday – Working on those split jerks day, first some doubles, then heavy singles.  Afterwards, a quick 5 rounds of push press and chest to bar!

Wednesday – Starting off with some accessory work today…bent over rows and banded pull aparts.  Then, a 15 min AMRAP of dumbbell snatch, push-ups (rx+ strict hspu), and pistols!  **No fABtastic class today as Coach Alex is in Mexico for her wedding!!  She’ll be back next week!**

Thursday – Today we have 2 longer metcons.  First up, rowing, doubles, and wall walks (rx+ handstand walks).  Second, running, abmat sit-ups (rx+ t2b), and wallballs.  Just keep moving!

Friday – We start of with a hang clean + clean complex.  After, a fun chipper of rowing, pull-ups and hang squat cleans!

Saturday – As always, a fun partner WOD.  Three 6 minute AMRAPs, so keep that intensity up when it’s your turn to work!

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

RISE Look Ahead

Monday – Strength day!!  And a fun parter workout to follow!

Tuesday – Working that posterior chain today with a fun chipper x 3!

Wednesday – Spartanish Training – 1:30 on/30 sec off  **No fABtastic class today as Coach Alex is in Mexico for her wedding!!  She’ll be back next week!**

Thursday – Cardio & Core – 40 sec on/20 sec off

Friday – 2 minute intervals, 4 fun workouts!

Saturday – A fun partner workout!  Three 6 minute AMRAPs, so keep that intensity up when it’s your turn to work!

Who’s ready to close out February!?  Keep moving!  We’ll see you at the box!

A Look Ahead : Programming Week of 02/03

Need some determination!?  Just borrow some from Coach Sarah in this pic 😉  That is the look of some fierce determination, am I right!?!  Can you believe it’s February!!  January has come and gone!  How are you feeling?  Did you set any resolutions this year?  Did you stick to them?  Did you start too big and already threw in the towel?  Or did you implement some small changes and you’re still going?

Hopefully it’s the latter!  Remember, the magic is in the consistency.  It’s in the day to day, showing up to workout, planning ahead on your meals, drinking your water, getting a good night’s rest, finding balance on the weekends!  You are what you do consistently, not every now and then.  So have no fear, if you feel you already blew it this year….you still have 11 months to go!  You don’t ever need a Monday or a new month to restart, but you basically get both of those things tomorrow.  So don’t quit now…keep going!!

Here’s your look ahead…

Monday – Starting the week off with a looong metcon! Rowing or biking, doubles, farmer’s carries, db thrusters, and strict t2b. Nice and steady!

Tuesday – Going overhead today, finding a heavy push press, then max reps at 80-85% of that number. After, Helen 🙂

Wednesday – Some hang clean + cleaning fun! Then, a little interval work of biking and more cleans.

Thursday – Heavy dumbbell lunges up first, followed by three short and sweet AMRAPs – doubles + air squats, devil’s presses + box jumps, and t2b + push-ups.

Friday – A fun snatch complex to start! Then, a couplet of pull-up bar and barbell (not Fran, promise 😉  ).

Saturday – Grab a partner for a fun WOD!  This one’s a burner!

Sunday – Open gym from 11-12 and Endurance class at noon!

RISE Look Ahead

Monday – Tabata day!  20 sec on/10 sec off

Tuesday – All the shoulders!  1:20 on/30 sec off

Wednesday – Cardio and Core!  45 sec on/15 sec off

Thursday – Feel the burn!  1:30 on/30 sec off

Friday – Strength day!!  Leg day!

Saturday – Grab a partner for a fun WOD!  This one’s a burner!

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 01/20

You are what you repeatedly do!  Not what you do occasionally or what you do every now and then or do once in a while.  You are what you do day after day after day, most of the time!  So just focus on one day at a time, one decision at a time, and keep working towards your goals!  Choosing the healthy meal, working out on a day you didn’t want to, drinking more water, getting to bed earlier.  Slowly the little decisions add up to BIG changes!

Coach Jen led an awesome muscle-up clinic this past weekend and Coach Becca has a sold out weightlifting clinic scheduled for next month!  What clinic would you like to see next at CFP and RISE?  Let us know and we’ll see what we can do!

Looks like it’s finally decided to be winter this week.  Our new hoodies have been ordered and should be in soon!  Let’s make it a great week!  Here’s your look ahead…

Monday – A little ol’ lady named Cindy!  Have you ever tested Cindy before?  Let’s see all those gold stars!!  A little accessory work to follow.

Tuesday – Working against a 6 minute clock today…5 sets of a little running, some barbell cycling, burpees, and strict pull-ups (rx+ ring MU).

Wednesday – DL day, some heavy singles!  Then, 10 minutes of box jumps, t2b, and barbell front rack lunges.

Thursday – Barbell z-presses and weighted strict pull-ups up first.  Afterwards, a little chipper of doubles, push presses, push-ups, push jerks & more doubles!  See ya arms!

Friday – Today we hang clean!  Then, a few sets of rowing and wallballs!

Saturday – Partner WOD Saturday!  Grab a friend for this mostly bodyweight workout…should be fun!

Sunday – Open gym from 11am – 12pm & Endurance Class at noon!


Monday – Strength day!!

Tuesday – Up against a 5 minute clock…skiing slamballs, & push-ups + biking, goblet squats, and v-ups.

Wednesday – A fun alternating EMOM today!

Thursday – Cardio!  1:05 on/25 sec off

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

Saturday – Partner WOD Saturday!  Grab a friend for this mostly bodyweight workout…should be fun!

We can’t wait to see you at the box!

Athlete(s) of the Month : End of 2019 Edition!

It’s been an incredible year at CFP and RISE Charlotte!!  Our athletes are the very best…you show up dark and early, late night, in the rain, in the cold, in the heat.  No excuses and your dedication and consistency pay off!!  While there are SO many of our athletes that deserve celebrating, we’re excited to end the year on a high note and show out these 2 amazing ladies!

— Jackie Cansler — and — Alyssa Carlson —

These 2 women have made leaps and bounds in the gym this year!  They show up, put in the work i  n the gym AND out of the gym (ie – what they’re eating), and they don’t make excuses.  Read more about each of these awesome ladies below, be sure to look for them on the leaderboard and tell them congrats next time you see them!!

Jackie Cansler

Jackie just celebrated her 5 year anniversary with CrossFit Pineville!  She and her husband, Jason, are both members and they have an adorable 1 1/2 year old son, Jaxon!  This past year Jackie was finding her new normal in the gym, starting 2019 about 6 months postpartum.  She has worked with The Fuel Method to fuel her body for her goals!!  Not only has she lost all the baby weight and is down to her “wedding weight”, she’s getting stronger, hitting new lifetime PR lifts, getting her bar muscle ups back and topping the whiteboard!  Congrats on an amazing year!!  We’re so proud of your hard work and are excited to see where 2020 takes you!

  1. Tell us about yourself in a few sentences.  I’m not originally from Charlotte, I grew up in a town on the other side of Raleigh called Clayton.  I moved out here after college (ECU) because my family moved here.  I work at a school as a Literacy Coach.  I’ve been married 3 years to my husband Jason and we have an almost 18 mo old, Jaxon.  This is my 6th year doing CrossFit, 5 years here at CFP.
  2. What is your proudest moment in CrossFit?  Can’t think of an exact moment, but I’m pretty proud of sticking with CrossFit my whole pregnancy (thanks to a lot of modifications)!  My last workout before having Jaxon was over 40 weeks along (4 days before he was born).
  3. What is your favorite CrossFit exercise?  Anything with legs; squats, thrusters, wall balls. I’m definitely stronger with my lower body than my upper body.
  4. What CrossFit exercise do you like least?  Strict handstand push ups and that’s just because I can’t use my legs at all and they are so hard for me.
  5. What would you tell someone considering trying CrossFit?  You can modify anything and don’t be scared to do so!

Alyssa Carlson

Alyssa has been a CFP member for 2 1/2 years!!  When she first joined, she was battling some plantar fasciitis and was looking for a change in her workout routine.  I think it’s safe to say she found a change she loved!  Alyssa has been so dedicated.  She’s worked around other injuries – so many ski calories while wearing a boot (remember those good times, Alyssa? 😉 ) or all the lower body work while resting her shoulder.  She’s made it a consistent habit to show up and work on her weaknesses and she’s probably the fittest, healthiest and leanest she’s ever been!  Incredible!!  Way to rock this year, Alyssa!  We’re so proud and are excited to see what’s in store for the new year ahead!

  1. Tell us about yourself in a few sentences.  By day, I work in Human Capital Practice consulting, but at night (or sometimes 530 am) my favorite thing to do is throw on my sweats, do a WOD, then stay at the box for an extra hour to work on all my weaknesses.  I didn’t play sports growing up.  I was generally pretty shy, unathletic and I hated to sweat.  I would always find a way to be excused from gym class.  Now I get excited to check the WOD and look forward to training.
  2. What is your proudest moment in CrossFit?  Finishing my first competition, 65 Roses. I don’t like being in the spotlight and having all eyes on me, so this really took me out of my comfort zone.
  3. What is your favorite CrossFit exercise?  Dumbbell snatch and squat cleans (it’s a tie)
  4. What CrossFit exercise do you like least?  Thrusters
  5. What would you tell someone considering trying CrossFit?  1 – Anyone can do CrossFit because everything can be modified!  2 – Take a rest day.  3 – Being a scaled athlete Rx is cool too

A Look Ahead : Programming Week of 12/16

Hard to believe we’re posting the final holiday hours for 2019!  Above are the hours for the weeks of Christmas and New Years!  Wodify will of course be updated, but you can save this picture to your phone or save this blog post, as well.  We certainly hope you’ll be spending a lot of time with your loved ones, but we know how needed a good sweat session is for your sanity 😉 so have no fear, we’ve still got plenty of class times for you!

As you close out the year and look ahead to new goals, take a second to remember how far you’ve come, all the progress you’ve made, and what you’ve accomplished!  Are you at your end goal yet?  Maybe not, but you had the courage to START, the discipline to keep showing up, and that’s what matters!!  Finish off strong and let’s get ready for an amazing new decade!

Here’s your look ahead…

Monday – Retesting a benchmark today!  Our gymnastics interval test…strict pull-ups, t2b, push-ups, and wallballs against a 6 min clock!

Tuesday – Deadlift day!  Then, 5 rounds for time of kbs, goblet reverse lunges, and box jumps!

Wednesday – Overhead work up first, building to a heavy complex of push press + push jerks + split jerks!  Afterwards, 12 minutes of strict hspu, dumbbell thrusters, and chest to bar!

Thursday – Pick your favorite…rower, bike or ski erg…and get ready to spend some quality time with that machine 😉

Friday – Interval work today!  Shoulder to overhead, front squats and burpees over the bar!

Saturday – A fun partner WOD awaits…deadlifts, chest to bar and running!  Come get sweaty before all your Christmas fun begins!

Sunday – Open gym at 11 and Endurance Class at 12!

RISE Look Ahead

Monday – Cardi-O and Core!  3:00 on/1:00 off

Tuesday – Legs and lungs!  40 sec on/20 sec off

Wednesday – Strength day!!  Shoulders and legs!

Thursday – Tabata!  20 sec on/10 sec off

Friday – Boulder Shoulders!  1:05 on/25 sec off

Saturday – EMOM!

Stay committed to your workouts this week!  As always, we can’t wait to see you at the box!

October Athlete of the Month – Sarah Brogden

Meet Sarah Brogden, our October 2019 Athlete of the Month!!

Sarah joined CrossFit Pineville just over a year ago!  Shortly after joining she found out she was pregnant and was sidelined from working out from her doctors.  In early September, when her sweet Sawyer was 8 weeks old, she decided our RISE Wellness Challenge was the perfect start back to working out after having to take about 9 months off.

Sarah has been doing an amazing job!!  Rarely is working out easy and convenient, especially with a newborn 😉 but Sarah has been putting forth the effort and it is paying off!  Sarah wheels Sawyer around from station to station during her workouts and coaches take turns giving snuggles when needed so mama can get some endorphins (they are SO real & beneficial!) and get back to feeling her best so she can be her best for Sawyer!

Sarah, you are such an inspiration!  Keep up the amazing work, the best is yet to come!!  Read more about Sarah below…

Sarah’s Athlete Profile

1. Tell us about yourself in a few sentences.

I am a stay at home wife and mom of a three month old. I love watching comedies, baking, spending time with my family, online shopping, wood working, and going to the beach!

2. What do you hope to achieve through RISE?

This last year of my life has been full of changes. We contracted the build of our first home and we had our first child! Needless to say my stress levels were high and I treated it with food! I am hoping that with the help of RISE I can get back into shape and love my body again! Seems to be working since I’m almost 6 weeks in and down almost 9 pounds!

3. What is your favorite RISE exercise?

It’s a close call between the battle ropes and sledgehammers! They both make me feel like a beast! Haha

4. What RISE exercise do you least like?

Burpees! Without a doubt I hate burpees!

5. What would you tell someone considering trying RISE?
Don’t be afraid to go for it! I was nervous to get back in the gym after not being able to workout through my entire pregnancy but the coaches and other members are so encouraging and help push me through every workout!

September 2019 Athlete of the Month – Hannah Moore

Meet our September 2019 Athlete of the Month, Hannah!!

Hannah has been a member at CFP for just over 3 months!  She is constantly improving week after week!  Hannah has been consistent in her workouts, coming in 4-5 times a week, listening to her coaches, and working on goals like pull-ups before or after class.  Her strength has greatly improved and she’s been getting lots of gold stars on the white board!

If you see Hannah around, definitely tell her congrats!  Keep up the great work, Hannah, the best is yet to come!

Hannah’s Athlete Profile

1. Tell us about yourself in a few sentences.
I was raised in Fort Mill. I graduated from Charleston Southern last year with a degree in Psychology and am trying to figure out what’s next. I love to hike, cook, and read in my downtime.
2. What do you hope to achieve through CrossFit?
I just want to stay healthy and active. I also want to improve everyday.

3. What is your favorite CrossFit exercise?

Squats or deadlift

4. What CrossFit exercise do you least like?

I think this changes depending on the WOD, but I don’t love the bike.

5. What would you tell someone considering trying CrossFit?

Just go for it! I said for a few years that I would never try CrossFit and now I really enjoy it. It’s a lot less scary than it seems. I love that the workouts are challenging and change everyday so it’s hard to get bored.

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!!

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!

July 2019 Athlete of the Month – Mark Houston

Meet our July 2019 Athlete of the Month – Mark Houston!!

Mark joined CFP just 6 months ago after he moved here from Florida!  He regularly attends our evening classes after work and is making huge strides in all areas of his fitness, health and wellness!  Mark grew up playing baseball, but since graduating was looking for something to give him that competitive edge.  He has definitely found it at CrossFit!  Mark is regularly putting up PR’s, getting stronger, and even completed his first competition recently!

Mark also knew that his nutrition wasn’t exactly on point.  He started working with The Fuel Method at the beginning of June and is down 15 lbs in just 8 week’s time, his body composition is changing, and he feels amazing in and out the gym!

We’re so excited for you Mark!!!  Keep up the great work, we know the best is yet to come!  Read more about Mark below…

1. Tell us about yourself in a few sentences.  I’m a Florida native and just moved to Charlotte in the past 8 months. Growing up I was always playing baseball from the time I was two years old until I graduated high school. Ever since then I’ve been itching to find a new sport to be passionate about. I found CrossFit about 6 months ago and I’ve drank the cool-aid. CrossFit is changing my life in the best possible way.

2. What do you hope to achieve through CrossFit?  I hope to achieve a new level of fitness that I never thought was possible for myself.

3. What is your favorite CrossFit exercise?  My favorite CrossFit exercise at this time has to be T2B. This is something I’ve achieved recently and am eager to do any WOD that incorporates it.

4. What CrossFit exercise do you least like?  Least favorite is definitely burpees. I think I can speak for a lot of people on this one.

5. What would you tell someone considering trying CrossFit?  I would tell them to just jump in and go for it. When I was considering CrossFit I was super intimidated by it and had thought about participating for over a year. When I finally had the courage to go, I realized that it is built for everyone, regardless of your fitness level. Also, there’s nothing like the bond you create with your fellow CrossFitters. We come from different backgrounds and interests, but CrossFit brings you together as a family.