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!

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!

Go for Longevity!

This time of year we see so many clients asking for nutritional advice, trying out a round of the Whole 30, or as of late, trying out the Keto diet.  Trying new things isn’t bad and often times people learn a lot about themselves, their bodies, their eating habits, etc through food experimentation with such diets.

But, and it’s a big BUT, that’s exactly what those are….diets.  Again, hear me when I say Whole 30 and Keto are not bad, but they are not maintainable long term.  My question to any client that comes to me and says, “I’m thinking about trying Whole 30 (or fill in the blank with any other diet name),” is “What happens after 30 days?”  When the diet time frame is over, what happens next?

If you cut out carbs and are only eating about 20 carbs a day (which is less than the amount of carbs found in an apple, btw!) and then want to have carbs again one day (maybe not even cake kind of carbs, maybe just an apple or rice or oatmeal)….what happens then?

If the goal is nutrition and proper fuel for you body (which it should be!  Not just a quick fix), then we should be asking ourselves how can I get the maximum amount of nutrition in my body without maxing out my cals or my wallet or my prep time?

Enter Isagenix!  This is why Isagenix shakes and nutritional rebalancing system is an amazing solution to this problem and is what we recommend for all our clients.  It’s a super easy lifestyle to follow and you don’t have to cut out major food groups or exclude the foods you love!  It’s not a diet, it’s simply adding in the highest quality, most absorbable nutrition coupled with monthly or weekly cellular cleansing/intermittent fasting (depending on your goals) to get the results you want!

Isagenix shakes
•have nutritionally complete amino acid profiles
•are balanced, macro complete meals
•and are gluten, nut and soy free (with dairy free and vegan friendly options)!

In just one scoop of the Isagenix greens and fruits, you get the antioxidants and phytonutrients from
•over 30 premium fruits {like açaí, apple, papaya, pineapple, and more!}
•phytonutrients from over 30 vegetables, herbs, and botanicals {like ginkgo biloba leaf, green tea extract, broccoli, kale, spirulina, and more!}
•and the antioxidant equivalent of 20 servings of veggies
All without having to buy, chop or juice any of those fruits and veggies!

There’s no better or more cost effective way that we’ve found to get all of this nutrition and these vitamins, minerals and micronutrients in our bodies every day!  There is tons of research available if you want to read up on Isagenix and intermittent fasting.  Not to mention the many times we’ve covered it’s importance on this blog (like here, or here, or here, or here).

But don’t take my word for it!!  If you’re tired of dieting or having something work & then the moment you stop, rebounding, it’s time to chat about this lifestyle and see if it’s the change that could benefit you!!  Go for longevity!!  Find something that is maintainable long term and not just for 30 days.  Because, again, what happens after 30 days is over?

Our inbox is ALWAYS open!  info@pinevillecrossfit.com or FB us!!  We would LOVE to chat!

Wellness Wednesday – Healthy for the Holidays – Week 8!

Welcome to the final week of our 8 week Wellness Wednesday series – Healthy for the Holidays!  We sure hope you’ve enjoyed the series!!  It is our hope you’ve found these tips helpful in order to achieve a more balanced Holiday season!  The goal, of course, is to still enjoy yourself at all those fun holiday parties while not blowing all the hard work you’ve done all year in the gym and with your nutrition.  Balance can be achieved, I promise!

If you’ve missed any posts, here’s what we’ve covered so far:

Week 1 – Have a nutrition plan & stick to it!

Week 2 – A healthy mindset towards food!

Week 3 – Nutrient Supported Intermittent Fasting!

Week 4 – BYOD : Bring Your Own Dish!

Week 5 – Get your protein!!

Week 6 – Drink up & stay hydrated!

Week 7 – How to fill your plate!

This week’s tip….incorporating alcohol!  Obviously, we all know the negative effects of alcohol.  So with that said, always drink responsibly!!  And depending on your goals (big weight loss goals, strict macro goals, competitive, etc) you may want to skip the booze altogether.  After all, alcohol is simply empty calories and doesn’t provide you with any quality nutrition.  And, as we know, it will aid in dehydrating you.

But enough of the debbie downer news about alcohol!  As adults, many of us choose to partake in a beverage (or a few) from time to time and especially around the holidays!  So yes, there are ways you can have your alcohol and drink it too 😉

Similar to the theme of this whole series, the idea is to have a plan!  Plan ahead on what you want to drink and how much.

  • If a party is having a signature cocktail, decide ahead of time if you’ll be partaking in that.  Cocktails are often sugar laden, so stick with one and follow it with a water!
  • Maybe you want to indulge in one of your favorite drinks you don’t get to have too often…a glass of eggnog, your favorite craft beer, a margarita, etc.  Go ahead and enjoy one!  But leave it at one and switch to a lower calorie drink (or water!) afterwards.
  • Look for a glass of a dry wine.  In general the drier the wine, the lower the sugar and calories it has, so look for that option if you can when choosing a drink.  A wine spritzer is also a great way to cut the calories!
  • If you know you’ll be having serval beverages, maybe skip the dessert table.  Or trade a less desired dessert for a more desired drink.

Living a healthy, balanced lifestyle doesn’t mean all or nothing!  Make a plan and stick to it!  Remember one healthy meal won’t make you skinny and one cheat meal won’t ruin your gains!  Try out an intermittent fast pre or post holiday party to reset that calorie intake and a whole other host of benefits!!  Bring your own dish you won’t feel bad about eating and make sure you’ve gotten all your protein in for the day.  Stay hydrated, fill your plate the right way, and don’t over do it with the booze!

8 weeks, 8 tips, and the rest of your life to master incorporating them! 😉 Cheers and wishing you a happy, healthy holiday season!

Wellness Wednesday – Healthy for the Holidays – Week 3!

healthy holidays

Welcome to Week 3 of our 8 week Wellness Wednesday – Healthy for the Holidays series!!  If you missed the first two weeks, you can catch up here where we talked about having a nutrition plan & sticking to it!  And here where we talked about your mindset surrounding food.

This week, I’m going to divulge my not so secret weapon to zap cravings, bloat and unwanted body fat (including visceral – belly- fat!!).  Are you ready for it!?

Nutrient Supported Intermittent Fasting!!!

Have you heard of Intermittent Fasting (IF)?  We’ve discussed it a few times on the blog as it’s become quite the trend in the fitness world.  You can read up here on the Benefits of IF or here on Other Health Benefits of IF – included, but not limited to – reduced cravings, detoxification, reduced inflammation, enhanced immunity, increased hgh levels and weightloss all while maintaining lean muscle mass!!

Isagenix has been using 24-48 hour nutrient supported intermittent fasting (often called cellular cleansing) for 15 years now!  This system has amazing successes as well as clinical research studies to back it up.

The best part about incorporating this into your arsenal is that it is the perfect secret weapon to have on hand during the holidays!  Have your husband’s work Christmas party this weekend and need to feel good in that dress?  Splurge a little too much at the neighborhood holiday party and need a quick little detox before the next party?  Feeling sluggish and a little run down and want to up that immunity before your holiday travels?  Need to drop 5lbs to rock a sparkly dress this new years?  Nutrient supported intermittent fasting addresses ALL of these!!!

A once a week 24 hour nutrient supported intermittent fast is the perfect way to maintain during the holiday season!  It allows you to have a few of your favorite treats at fun events with friends and families without that terrible food guilt and without having to let out a notch in your belt.  Plus, all of the amazing results listed above (hello better immunity during cold & flu season, goodbye toxins & cravings!!).

If you think you’d like to add in a nutrient supported intermittent fast this holiday season, reach out to me (Coach Michelle) ASAP at info@pinevillecrossfit.com!!  My inbox is always open & I would be so excited to help you get started in order to have a Happy Healthy Holiday season this year!  Why not you, why not this year, why not now??

If you’re enjoying our series, please feel free to share it on social media or send on to any friends or family who may benefit from it as well, after all – sharing is caring!  We’ll see you back next Wednesday for Week 4!

Wellness Wednesday – The Newest Protein Bar On Our Shelf!


You may have seen the newest Isagenix AMPED Protein Bar on our shelves at CFP & RISE!  Have you tried it?  We’ve shared before, but we are proud to be partnered with Isagenix as they have a no compromise policy on ALL of their products and now their AMPED Sports Performance Products are all Informed Sport Certified!

These new bars are the best of the best!!  With 28 grams of protein, they are perfect for athletes, those following a daily protein pacing regimen (protein every few hours throughout the day), and those partaking in extended training (longer workouts or multiple workouts in a day).

They contain:

  • 28 grams of a whey-based protein blend
  • Excellent amino acid profile
  • No artificial colors, flavors, or sweeteners
  • 8 grams of net carbs
  • 5 grams of sugar

And have amazing features and benefits, including:

  • Excellent taste
  • Supports lean muscle building and maintenance
  • Gluten-free and soy-free
  • Individually wrapped for convenience
  • Informed-Sport certified

You can read a little more in depth about the AMPED Protein Bars and why they’re the best here.  But don’t take our word for it, try the cookie dough or chocolate brownie next time you’re in & stay tuned this winter for the strawberries & cream flavor to be released!!

Wellness Wednesday – Benefits of Intermittent Fasting

Unless you’ve been living under a rock, you’ve probably heard the term Intermittent Fasting get thrown around a lot lately!  It’s become quite the buzz word in the fitness world, and with good reason!!

An itermittent fast (IF) is simply periods of eating and not eating.  Most people typically fast naturally for 12-14 hours after dinner, while sleeping and until they eat again the next day.  Some fast for 16 hours and consume all their calories in the other 8 hours of the day.  But the real bang for you buck comes from a 24-48 hour fast!  Check out all the benefits below in this graphic…


Intermittent fasting is THE best way to cut body fat while maintaining lean muscle mass!!  Isn’t that what everyone wants!?  Plus, all those amazing benefits listed above!  If detoxification, more energy, less inflammation, & better immunity sound good to you (among the other benefits), why wouldn’t you want to give IF a try!!?

The health & wellness company we’re partnered with, Isagenix, has been using a nutrient supported intermittent fast paired with protein pacing for 15 years now with wild success!!  Not only do they have the hundreds and thousands of success stories, but they have legit science and clinical research to back it up!  We love that our company was on trend before it was a trend 😉

Remember, be stubborn about your goals, but flexible about your methods!  If you’re not seeing the results in the gym that you want, it comes down to your nutrition.  And it just might be time to give this whole intermittent fasting thing a try!!

September 2017 Athlete of the Month – Nikki Kirsch

Meet our September 2017 Athlete of the Month – Nikki Kirsch!!


Nikki has been a member of CFP since January and she has been killing the fitness game!!  She’s had big goals from the start and hasn’t let anything stand in her way!  Not only has she gotten stronger, PRing lifts every week, but in a short 9 months, Nikki has lost 20lbs and two pant sizes!!!  She participated in our nutrition challenge last spring and through the use of intermittent fasting/nutritional cleansing, meal replacement shakes and counting macros, she’s maintained her weight loss while adding on lean muscle mass!

Celebrating fitting back in a size Small Scrubs!!

Nikki is a rockstar single mama to 3 awesome kiddos as well as a nurse anesthetist, often working 10+ hour days.  So to say she’s busy is an understatement!  But she makes no excuses and is generally in the gym 4-5x a week getting after those goals.  She can generally be found at the 9am class on her days off, smiling & sweating.  On Saturday WODs she’s not above bribery to get her kids to stay in the kid room so mama can get a workout, and that is one reason we love you Nikki! 😉

Nikki, you are an example to us all, showing your kids that health & fitness is important and making it a priority in your life.  We have no doubt that 40 will have never looked or felt so good!  We’re so glad that you’re apart of our amazing CFP community!  Keep up the great work, the best is yet to come!

Nikki’s Athlete Profile

  1. Tell us about yourself in a few sentences.  I’m a Christian, Mom, and CRNA.  I go to church at Forest Hill and lead a women’s life group there.  I’m a single Mom to three children that most of you have seen around the box, and stay super busy with them.  I have my Master’s of Nursing in Anesthesia and work as a CRNA at CMC Main/Levine.  In non medical terms, I put kiddos to sleep for surgeries and procedures.
  2. What do you hope to achieve through CrossFit?  I turn 40 next year and have some bucket list trips planned.  (Havasu and Kilimanjaro) I knew I couldn’t do those in the shape I was in, and decided CFP was a good place to get in shape!  The kids room and family friendly atmosphere were just what I needed to get healthy and be able to do these trips.
  3. What is your favorite CF exercise?  Anything barbell.  Back squats, front squats, squat cleans. #allthesquats
  4. What CF exercise to you like least?  Wallballs.  Yuck!
  5. What would you tell someone considering trying CFP or CrossFit in general?  You do NOT need to get in shape to start coming. Show up, the coaches will teach you all the modifications, and it will be fine!  And you won’t find a more supportive group of people to cheer you on!

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!!!