Announcing : CFP/RISE Partnership with The Fuel Method

At CrossFit Pineville and RISE Charlotte, we strive to offer the very best service!  We specialize in group fitness, offer programs for all ages and fitness levels, and two different training programs: CrossFit methodology as well as high intensity interval training.  We aim to please each individual athlete and offer add on programming, individual program design, and personal training.  We offer specialty classes and skill classes.  We also have a Physical Therapist in house, Dr. Amy Bullock of Fortress Physical Therapy, to offer support for your musculoskeletal system and help you train smart and pain free.

The area we truly have felt we are lacking : Nutrition.  Our coaches have a great knowledge of nutrition, however none specialize in this area, nor have extensive training in it.  We can discuss the topic with our athletes, make recommendations on small changes they can make in regards to food choices and habits, recommend supplements, etc.  However, we haven’t been able to provide the one on one nutrition coaching that many athletes are looking for and need.

Enter Alex Bladek and The Fuel Method.

Brandon and Michelle actually met Alex a few years ago through Brandon’s best friend, Paul.  Paul has a CrossFit gym in Michigan where (small world!) Alex would train when visiting home.  After circumstances changed, Alex and her fiance Hannes became members of CrossFit Pineville last year and thus began a conversation of how we can better serve you, our members!

A little more about Alex and The Fuel Method : Alex has her Masters in Counseling with a specialization in sport and health psychology.  She has completed her Precision Nutrition Level 1 certification and is also a CrossFit Level 1 Trainer.  Alex grew up an athlete, but once she stopped playing organized sports, unhealthy habits started to emerge and the weight started to creep on.  At the end of her senior year of college, she decided to make a change not only for her health, but her self-confidence as well.  She started taking control of her fitness and diet again.  It took years for her to discover something that was not restrictive and could be maintained long-term.

Through her school studies, working with mentors, and studying the field, she developed The Fuel Method.  Using The Fuel Method, Alex aims to assist others in navigating through the excess of information so they can achieve and maintain their goals!  The Fuel Method is a habit-based approach to health and nutrition, tailored to the individual, counseling you to a healthy relationship with food.  The Fuel Method takes all aspects of YOU into account – from your lifestyle to your food preferences to your body type, it all plays a role in achieving your goals.  The Fuel Method provides one-on-one accountability and guidance, goal setting, newsletters loaded with recipes, resources and tips, progress metrics (like measurements and weekly check-ins) and access to an ‘Active Members’ Facebook group.  After working with Alex and The Fuel Method, you will walk away with the tools, skills and knowledge to fuel your body and mind, for life!

We are so excited to partner with Alex and looking forward to all she will bring to the table!  If you are interested in a consult with Alex, don’t hesitate, contact her ASAP!  We are working with Alex to plan a nutrition challenge open to any CFP or RISE athletes starting in just a few weeks!  Details are being finalized now, so stay tuned for more info!!!

Welcome Alex and The Fuel Method to CFP and RISE!!

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.

It’s Open Season!!!

The 2019 CrossFit Games Open Season is here!!!  Join us this year for the CFP Open Team Challenge as we participate in 5 weeks of fun, community, anticipation, adrenaline, pain, PRs, new bests, did I mention fun!?

Wondering what the Open is?  In short, it’s one way to earn a ticket to the CrossFit Games!  Although most of us probably aren’t Games bound, it’s still fun to participate and compete each year.  CrossFit will release a workout each week starting Thursday, Feb. 21.  You have until Monday to complete the workout (either RX or Scaled) and submit your score.  You can officially sign up at games.crossfit.com.

The top in the world get invited to the Games.  You can see how you stack up against them, those in your state, your profession, yourself in years past, others in the gym, your age division, etc.  And this year, we’ll be competing as Teams to earn your names hung on a banner as the 2019 CFP Open Team Champions along with bragging rights around the gym for a whole year!!  Here are all the details…

CFP Open Team Challenge

  • Buy a CFP 2019 Open T-shirt to be on a team!  (Sign ups will be at the gym tomorrow and the order will be placed 2/11!)
  • Team Captains (some of your coaches!) will draft players of everyone that signs up (we will make sure teams have a mix of all fitness levels and abilities!).
  • Each week, each person can earn 4 potential points for their team:
    1 for completing the WOD
    1 for doing it RX
    1 for checkin/posting a picture on social media
    1 for a PR or first… like first pull-up or muscle up, etc
  • At the end of the week, the teams will be ranked 1 to however many teams we have like a competition (first place gets 1 pt, second gets 2 etc…)
  • After the five weeks, the team with the lowest number of points wins an Open Banner with all their names to hang in the gym for a year!!!
  • We will run the Open WODs on Saturday’s except for the final week, Friday, March 22nd, when we will hold Friday Night Lights!!  Stay tuned for more details to come.
  • If you need to complete the Open WOD other than Saturday’s, just let us know.  We’ll make sure you get it done!

So join us for some fun and a little friendly competition!!  We can’t wait!

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!

Shop Small Saturday 2018!

Happy Thanksgiving athletes!!  Have started your Holiday shopping this season?!  This Saturday is Shop Small Saturday and we would love for you to consider shopping small with CrossFit Pineville & RISE Charlotte this year!!

We are offering OVER a 15% off discount for a 1 year paid in full membership to CrossFit Pineville or RISE Charlotte for 2019!!!  Make your health a priority this next year & give this gift to yourself!  Or better yet, share this gift with friends and family, it’s good for any new members as well, and working out with friends is always more fun!

You have until December 15th to lock this deal in before it’s too late!!  For a RISE member this is a savings of $200, for the average CrossFit member, it’s a savings of $300, and a $500 savings for a couples membership!  You’re getting almost 2 full months FREE!!

**This offer is good for current or new members for unlimited memberships. The discount will be applied to our current rates. First 5 to pay receive the discounted rate.**

Cheers to your health & wellness in 2019!!!

A Look Ahead : Programming Week of 11/12

If it’s simple, you’re more likely to keep it up!  And if you keep it up, you’re more likely to get results!!  Eat whole, nutritious foods, nourish your body and fill in the gaps with supplements, workout for about an hour a day, keeping it intense and broad.  Stay consistent and you will have your health, be well, and fit!!  We sure love helping you do this!

This weekend is SuperFit!!  CFP has 7 teams competing, so after class on Saturday, head on over to our cheering section!  SuperFit weekend is always a fun time and we love taking part!  If you’re able, sign up to help judge by clicking here.  Judges make these fun competitions possible!

Break out the layers, it’s cold and wet this week!  Here’s your look ahead…

Monday – Tempo back squat day!  Your metcon is short, so keep it intense!!  3 intervals of a bike or row + ME squat cleans.  All the squats this Monday!

Tuesday – Lace up the running shoes, 4 sets of running, doubles, and pull-ups with some rest built in!  The amount is up to you, so run fast!

Wednesday – We’ll metcon first today, a little rowing buy-in followed by deadlifts and box jumps.  Afterwards, some barbell glute bridges and side plank work.

Thursday – Shoulder press, followed by 12 minutes of strict handstand pushups, ring dips and t2b.

Friday – Ready for heavy thrusters?  Thrusters and bar facing burpees, what a combo!!  Then, accessory work of split squats and bar hangs.

Saturday – Come partner WOD before SuperFit!  All the bar work today!

Sunday Oly with Becca is the best!  Be there!!

RISE Look Ahead

Monday – Legs and Core! 45 sec on/15 sec off

Tuesday – Strength Day!!  Focus is shoulders

Wednesday – Legs and Core some more! 1:30 on/30 off

Thursday – Spartanish training! 30 sec on/20 sec off

Friday – Strength day!! Legs baby!

Saturday – 1:30 on/20 sec off

Make it happen, people!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 11/05

Have you followed our new RISE Charlotte Instagram page – riseclt ?!  If not, head over and give us a follow for some inspiration, motivation, and athlete shout outs!  Have you taken a RISE class lately?  Constantly varied is the name of the game.  So feel free to pop over and get a booty kicking 😉

Get rid of all the leftover Halloween candy.  It’s been 4 days since Halloween, it’s time.  If me telling you that makes you sad or want more candy, it might be the sugar talking 😉  Brandon and I are doing a quick reset tomorrow with a nutrient supported intermittent fast!  It’s our not so secret weapon to ridding the sugar cravings, detoxing our bodies, decreasing the mental fog, shedding the fluff, among SO many other awesome benefits!  If you’d like info, let us know!  We love cleanse buddies!!

We’re ready for an amazing week!  Here’s your look ahead…

Monday – Never miss a Monday.  It’s a longer metcon, but show up anyway!  Running, ring dips and ground to overhead mashed into a fun chipper!

Tuesday – A hang snatch + snatch complex to start today.  Then, a crushing combo of thrusters and bar facing burpees!  Thank goodness for rest!

Wednesday – Working those strict pull-ups!  Gonna have lats for day!!  After, 3 rounds of a triplet – rowing, American kbs & pull-ups.

Thursday – Lots of short metcons today.  Keep the intensity up while you’re working and enjoy the rest while you’re not!

Friday – Working up to a heavy power clean first.  Then a fun chipper…30 reps each on the bike, burpees, wallballs, swings, dumbbell push press, and pull-ups!

Saturday – Partner WOD day!  Grab a friend and your favorite dumbbells for a good time!

Sunday Oly with Becca!  Come lift with us!

RISE Look Ahead

Monday – Strength day & leg day!!

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

Wednesday – Functional Shoulders – 1:20 on/30 sec off

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

Friday – Strength day!!  All the legs!

Saturday –  Cardio – 1:05/25 off

As always, we’ll see you at the box!