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 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 with any questions!

A Look Ahead : Programming Week of 09/04


Happy Labor Day!!  We so enjoyed working out with all of you this morning!  And, good news, tomorrow is already Tuesday 😉  You have a short week ahead!  Just a reminder, we will be taking donations for #HarveyRecoveryRX & Houston box owners until the end of the week!

We love the above quote from John C Maxwell!  How much truth is in that?  What is one daily task or thing you need to change?  Maybe it’s your self talk, instead of self hate start with some affirmations.  Maybe it’s your choice to workout, instead of hitting happy hour at the bar, come to our barbell for happy hour 😉  Maybe it’s your breakfast choice?  I know when I start the day out on a healthy note, with my superfood shake, the rest of my food choices that day tend to be healthier!  Our 30 Day Routine Reset starts next Monday & it’s not too late to get on board!!

Short week or not, we’re ready to put in the work at the gym…we’ll see you at the box!  Here’s your look ahead…

Tuesday – Staring the week with some handstand progressions!  Afterwards we have a chipper of rowing, double unders and running, oh my!

Wednesday – Back squat day!  Working through some percentages up to something pretty heavy!  Then, all the movements, 2 rounds of rowing, wallballs, c2b pull-ups, burpee box jump overs & slamballs.

Thursday – Today we metcon first, 4 rounds of some shuttle runs, pull-ups+ring dips (or rx+ muscle ups), strict hspu & du!  Then some ground conditioning to finish up!

Friday – Our weightlifting today is push press, followed by a fun alternating EMOM of power cleans & rowing for cals!

Saturday – As always, a fun partner WOD today of thrusters, box jumps & running!  Grab a friend & come on out!!

Sunday Oly with Becca – Becca is back this week, come give your lift on!!

RISE Look Ahead…

Tuesday – Aerobic interval – 3 min on/1 min off

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

Thursday – STRENGTH Day!

Friday – Aerobic interval – 1:20 on/:25 off

Saturday – Anaerobic interval – :20 sec on/:20 sec off

30 Day Routine Reset Nutrition Challenge!


There’s just something about the change of seasons and welcoming Fall! A little chill in the morning air, kids go back to school, a fresh start, a clean slate. It’s the perfect time to set goals, change bad habits, and reset your routine! 📓📝🍁🍂

After a whole summer of fun, we are running a fun 30 Day Routine Reset fall nutrition challenge!! And the exciting news – it’s open to any and everyone who is ready to say YES to CHANGE. We will be goal setting, sharing recipes, health tips, and motivating each other for 30 days to help everyone fall back into a routine, gain natural energy and have fun along the way!

So grab some friends and let’s get started!  Oh, and did I mention there are prizes!?  Here are all the details:

  • WHO:  Athletes of CFP/RISE Charlotte, friends & family
  • WHAT:  A nutrition challenge to help refocus our routine on our health goals after a summer of fun
  • WHEN:  Begins MONDAY, SEPT 11th and ends TUESDAY, OCT 1Oth
  • WHY: Well really, that’s up to you…but if you’re after better health, more energy, weight loss, lean muscle gain, better performance in (and out of) the gym, a better lifestyle…then this is for you!!
  • HOW:
    • Isagenix product purchase required! Contact Coach Michelle for more info.
    • Take “Pre” pictures and measurements
    • Added to Private 30 Day Routine Reset Nutrition Challenge Page
    • Weekly prizes!!
    • Grand Prize of $100 Lulu Giftcard!!!

It starts just 2 weeks from today! Say YES and say hello to a healthier you before the holidays even begin!!

You’re Invited…


Happy Wednesday athletes!

You are cordially invited to our Isagenix Sip & Sample, this Saturday, August 26th at 10:30am!

We’re excited to share more with you about this simplistic nutrition for your whole family!  You will be able to taste the delicious shakes, bars and other food offered from Isagenix, as well as learn more about our upcoming 30 Day Routine Reset Nutrition Challenge!

The hour a day you’re in the gym is the easy part, controlling what you eat the other 23 hours is the hard part and often where progress gets lost!  No matter your goal – whether overall better health, energy, or better performance in the gym, this nutrition can fuel it all!

And, Fall is right around the corner – no time like the present to Energize Your Life, Recharge Your Routine, and AMP Up Your WODs!  More details on our 30 Day Routine Reset Challenge to come this Saturday, but we’ve got a fun, supportive group full of motivation to help you refocus on those health goals this fall!

So are you in!?  Contact Coach Michelle ASAP with any questions or to be added to the group once it goes live!

We can’t wait to see you Saturday!  30 Day Routine Reset…3…2…1…Go!!!

A Look Ahead : Programming Week of 08/21

Screen Shot 2017-08-20 at 10.07.26 AM

Who’s ready to play Bingo!?!  No, no, this isn’t a CrossFit Kids game, this game of Bingo is for all CFP & RISE members and you can win CASH!!!  Starting this week, you can purchase your Bingo board for $10.  Collect as many Bingos as you can during the month of September (Fri 9/1 – Sat 9/30) to be entered to win cash!!  The more people that play, the more cash to be won 🙂

As in regular Bingo, a Bingo consists of 5 straight blocks in a row, diagonals included.  Blocks must be completed during the challenge and must have a coach’s signature & date to be valid.  So grab your board and get ready to collect your blocks & Bingos by completing fun little challenges, like bringing a friend, coming to yoga or Oly, etc.  How many Bingos can you get!?!

We’re excited for a great week ahead!  Saturday morning immediately after classes, join us for a Sip & Sample of our newest products at the gym!!!  We have some new bars, energy shots & shakes we’ll be sampling!  We will also be sharing details about our 30 Day Jumpstart starting Monday 9/10!  You do not want to miss this!!!

Also, AMRAP 4 Autism is this Saturday!!!  Remember, it’s not too late to sign up.  You can participate as an individual or partner!  It’s all to benefit some amazing kids with Autism and help support their therapy, so come on out!!

Here’s your look ahead…

Monday – Front squat day!  Working through some percentages up to a heavy single at 95%+ if you’re able!  Then, it’s a bar fight!!  Bring your game face – we’re completing one of the Masters/Teens CrossFit Games 2017 workouts of pull-ups, t2b & clean & jerks!

Tuesday – Tall jerks & split jerk work to start off today!  Afterwards, we’re retesting a workout from late June – 2 rounds of rowing, c2b (or rx+ bar MU), and push press.

Wednesday – Snatch grip RDLs superset with single arm dumbbell strict presses are up first.  Then your metcon is 3 rounds of doubles, wallballs & c2b!

Thursday – Getting gymnasty today working on our ring muscle up progressions.  Afterwards, 5 rounds of kbs & hand release pushups!  Go fast!

Friday – Pick your favorite kettlebells, we have some front rack reverse lunges and suitcase carries to complete.  Then, an alternating EMOM of rope climbs, strict handstand pushups & DU!

Saturday – Another Saturday another great Partner WOD!  Lots of pullups, box jumps & DB snatches today, so grab a partner & get to the gym!!  We hope to see you at our Sip & Sample & at AMRAP 4 Autism that night!

Sunday Oly – come work on those Olympic Lifts with us!

RISE Look Ahead

Monday – Glycolytic – :20 on/:10 off

Tuesday – Aerobic – :45 on/:15 off

Wednesday – STRENGTH Day!

Thursday – Aerobic – 1:20 on/:30 off

Friday – Anaerobic – :20 on/:20 off

Saturday – STRENGTH Day!

As always, we’ll see you at the box!!

A Look Ahead : Programming Week of 02/13


Happy Valentine’s Week!!  Doesn’t matter if you’re single, taken or a little complicated, CrossFit will always be here for you 😉  We’ve got an awesome week of programming ahead as we’re less than 2 weeks out from the Open!  Woohoo!!  We’ve got 16 people already signed up to partake in the week 5 weeks of fun!  And try to win some sweet prizes in our Open Challenge of course!!

Also, don’t forget…this Thursday at 7pm is our first info session on our Get Lean in 2017 Nutrition Challenge!  Come chat with Coaches Michelle & Amy as they share details of the 8 week challenge, sample some yummy shakes & bars, as well as some amazing food from Project Lean Nation!

Alright, here’s your look ahead…

Monday – Who’s ready for more barbell cycling!?  This week is 5 sets of 7 power clean & jerks every 4 minutes at 60-70% of your 1RM.  After that, you have 3 minute, 4 minute and 5 minute AMRAPs of burpee box jump overs, shoulder to overhead and t2b.  Short spurts of work with rest built in, so go hard!

Tuesday – We’ll start with an alternating EMOM of calorie rowing, hand release push-ups and rope climbs.  Then, you have a spicy chipper of DU, thrusters and bar facing burpees to finish!

Wednesday – Hope your shoulders are ready for a roasting!  We’ll metcon first with a long AMRAP of OH lunges, c2b pullpups and hspu.  We’ll close out with some deadlift work.

Thursday – Back Squat day!  Who’s been loving the sets of 10!?  You have more coming up today 😉  Then running and bar muscles ups to close out the class.  Don’t forget – 7pm – the first info session for Get Lean in 2017!!

Friday – Bring you lungs, some biking, rowing and DU are in the forecast!

Saturday – Grab a partner & get to the gym for our last Saturday Partner WOD before the Open begins!!  Some running, KBS, thrusters, and pull-ups await.

Sunday Oly with Becca!  Come get your lift on!

Here’s to an awesome week!  We’ll see you at the box!