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!

A Look Ahead : Programming Week of 10/28

Too much candy followed by burpees leads to that pic above 😉  Hard to believe we’re entering the last 2 months of the year.  Are you closer to achieving your goals for the year?  We sure hope so!  If not, think back to your goals and about why you started.  The year isn’t over!!  There is still time to make progress.  Don’t slash your other 3 tires just because you got 1 flat.

You still have over 60 days to keep working towards your goals.  Talk to your coaches, make a plan, take it one day at a time and stay consistent!  Need to change things up, go try a RISE class and get your butt kicked in a whole new way 🙂

Here’s your look ahead…

Monday – Who’s ready to PR your shoulder press?  Working up to a heavy single, possible new 1RM, then 2 drop sets of max effort push press.  Afterwards, 8 minutes of double unders, kbs, and pull-ups.

Tuesday – Back squat day!  Working up in percentages.  Then, a 12 minute triplet of double unders, wallballs, and t2b.

Wednesday – Snatch singles for our Halloween weightlifting.  CrossFit’s favorite rep scheme in our metcon of bar facing burpees and hang squat snatch before you’re off for tricks or treats!

Thursday – If you eat too much candy, your gymnastics work today will be much harder!  Pull-up work, handstand work, and l-sit practice.  Afterwards, a little interval work on the rower, the bike and in the rope.

Friday – Time to deadlift!  Hopefully we see a lot of gold stars and PRs!  Then, a 12 minute AMRAP of running, pistols, and pull-ups.

Saturday – A fun partner WOD of rowing, lunges, and running!  Let’s work off all the candy from the week….you know you’re going to eat some!

Sunday Oly with Becca is back this week!  We’ll see you there!

RISE Look Ahead

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

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

Wednesday – Strength day!!

Thursday – Tabata cardio day – 20 sec on/10 sec off

Friday – Glycolytic Interval – 40 sec on/20 sec off

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

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/24

We’re missing a few from this picture, but we had an awesome turn out this Saturday at Beers & Burpees!!  We had 17 teams, helped the Dream on 3 Foundation raise over $140,000, and Coach Sarah & Chris even took 1st place in the competitive heat!  You guys do so much for our community and we’re grateful to get to do it along side you!!

It’s officially fall, and we’re into the last 100 days of 2018!!  Whoa!  Yep, this means the holidays are right around the corner and people start living that “December life” for a whole quarter of the year.  Don’t fall into that trap and start making “Oh well, it’s almost the holidays, I’ll eat/drink this…fill in the blank…” choices for 3 long months!

We encourage you to stay consistent in your gym routine!  Continue to make it in for a WOD 4-5x a week, make the best food choices you can, and you won’t need to “restart” anything in January!  You’ll just be checking off crushed goals and adding more to the list!

Here’s your look ahead…

Monday – Did someone say Jackie?  Oh, yes they did 🙂  Who will PR or try Jackie for the first time today?  Afterwards, a little accessory work of Bulgarian split squats & strict hspu.

Tuesday – Broing out with a little bench press up first, followed by 5 minutes of burpee box jump overs, then some accessory shoulder and core work.

Wednesday – Deadlift day!  After, a 12 min AMRAP of kbs, wallballs, & t2b!

Thursday – Break out your long socks or pants, we’re starting with some rope climbs, handstand holds, and L-sits today.  Your metcon is 3 intervals of rowing, strict hspu & strict pull-ups!

Friday – Tempo back squat is up first!  Second, get ready for a sore booty.  You have a couplet of running + farmer’s carry walking lunges.

Saturday – 2 15-min partner AMRAPs!  Bring a friend and come  get an awesome WOD in!

Sunday Oly with Becca is on as usual!  Come get strong 😉

RISE Look Ahead

Monday – Time for Boulder Shoulders!  Glycolytic Interval – 1:05 on/25 sec off

Tuesday – Strength Day!

Wednesday – All the core on Tabata day!  20 sec on/20 sec off

Thursday – Spartan-ish Training!  Glycolytic Interval – 40 sec on/20 sec off

Friday – Aerobic Interval – 3 minutes on/1 minute off

Saturday – Strength Day!

Are you ready to bring it?  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 09/03

Hope you didn’t labor too hard this labor day!  We had a busy, sweaty class this morning and expect more of the same all week 😉  So many of you opted in to the Body Fat Testing this past weekend!  How cool was that experience?  Mark and Yevette were so impressed with how our gym tested overall!  With continued hard work and the upcoming Nutrition Challenge, we can’t wait to see the improvements when they come back for round 2 of testing in December!  So stay tuned for dates!

If you didn’t like your body fat results, if you’re feeling stuck in the gym, if you want to take your performance up to the next level, lose weight, build more muscle, or just need more accountability, we hope you can make it to an info session about our upcoming Nutrition Challenge this week!  Sessions are Wednesday night at 7:30pm and Saturday morning at 10:30.  Doesn’t matter your goal, I feel certain we can help you achieve it!!  Let Coach Michelle know if you can’t make it we’ll get info over to you this week!

Here’s your look ahead…

Tuesday – Back squat day!  Tempo back squats that is.  Then a variation of Fran, so good times all around!!

Wednesday – Time to grind…4 movements every 90 seconds for 30 mins!  Biking, burpee box jump overs, running, and overhead dumbbell walking lunges.

Thursday – Lots of accessory work to begin!  Then an AMRAP of doubles, swings, and pistols!

Friday – All the shoulders today!  First shoulder press, then 3 rounds of running, t2b and strict hspu.

Saturday – Partner WOD fun!  Grab a friends and come ready to work!

Sunday Oly with Becca!  Come get your lift on!

RISE Look Ahead

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

Wednesday – Strength Day!!  Legs & Core!

Thursday – Tabata!  20 sec on/10 sec off

Friday – Glycolytic Interval – 40 sec on/20 sec off

Saturday – All the shoulders!  Aerobic Interval – 1:05 on/25 sec off

Happy September!  As always, we’ll see you at the box!

CFP/RISE Fall 2018 Nutrition Challenge

Big news athletes!!  Mark your calendars – we’re back with another nutrition challenge!  Our 8 Week Fall 2018 Nutrition Challenge starts Monday, September 17th!!! Coaches Michelle, Amy & Sarah are excited to head this up and share their knowledge of nutrition, how to properly fuel your body, & help you achieve those health & fitness goals you’ve been wanting to hit!

These 3 ladies have been working on their nutrition to achieve their own goals and are absolutely confident that they can help you do the same over our 8 week Fall Nutrition Challenge!!

Here are all the details you need to know to join the Fall Nutrition Challenge:

  • It is highly encouraged (but totally optional!) to sign up for the most accurate body fat testing, coming to CFP/RISE NEXT SAT, SEPT 1st!!!  See all the details here and follow this link to get signed up!
  • This is NOT a paleo/whole 30 challenge – this is a nutritional rebalancing, flexible dieting challenge!  No foods are “off limits”.
  • The challenge will run from Mon, Sept 17th through Sun, Nov 11th setting you up for a successful Holiday season!
  • We will have 2 informational sessions the first week of September!  Lots of great info will be shared (what are macros, what is cleansing/intermittent fasting, what you should be eating) so do all you can to make it to an info session!!  Wed 9/5 at 7:30pm & Sat 9/8 at 10:30am  **If you absolutely cannot make it to one, let one of us know & we will do what we can to get you the info needed to participate!
  • You will be assigned a coach – either Michelle, Amy or Sarah – who will guide you the entire challenge & who you will check in with weekly.
  • You will take measurements pre & post challenge to track your progress including your weight, body measurements as well as 2 benchmark workouts!
  • You will complete your pre measurements, metcon and weight lift by Mon, Sept 17th.  Post measurements and retesting of the metcon & wight lift must be completed by Sun, Nov. 18th.
  • You will take progress photos throughout the challenge and share them with your coach.
  • There are AWESOME prizes up for grabs!!!  Make it to an info session to learn what sweet prizes you could win!
  • A buy in is required to be eligible for prizes.

We are SO excited to see you guys take control of fueling your bodies and all the amazing results you’ll get out of it!!  We can’t wait to see you at the info sessions!  Email Coach Michelle at info@pinevillecrossfit.com with any questions!