A Look Ahead : Programming Week of 04/22

Man, the Easter Bunny sure has good form!  We hope you all enjoyed the mandatory rest day since the gym was closed.  Or at least enjoyed some sunshine outside!  We’re looking forward to the heat returning and are ready for an awesome week ahead!

There’s still time to sign up for Dr. Amy’s Stack-em High Hip Seminar happening Saturday, May 4th!  Tight hips, pain, issues squatting, knees caving in?  Come learn about your hips and get some practical, working, hands on advice for how to train through these things and make them better!  Contact Dr. Amy ASAP to get signed up!

Memorial Day Murph is coming up, too!  Join us for Murph and Mimosa’s!  We’ll be completing the Hero WOD Murph to remember the fallen, then raising our glass to them as we enjoy some brunch!  Be sure to RSVP in our private group page so we can have enough pancakes for everyone 🙂

Here’s your look ahead…

Monday – We’re kicking off the week with some back squats!!  Finishing some percentage work with 2 sets of 6-8 reps at 80%.  After, a muscle fatigue kind of WOD…12 min AMRAP of strict hspu, strict pull-ups and pistols!

Tuesday – A little interval work…biking, wallballs, dumbbell snatches, burpee box jump overs, and side planks.

Wednesday – Working those shoulders, dumbbell z press and floor press.  Then, 5 rounds of a fun triplet…DU, push press, and T2b!

Thursday – Some more interval work against a 3 min clock…400m runs + 3 c2b (rx+ ring mu) + cleans.  This one is for weight, so go heavy!

Friday – Some running intervals up first followed by some accessory work to make you better!

Saturday – A partner WOD is on tap!  Grab a friend and let’s get sweaty!!

Sunday Oly with Becca is on after a 2 week hiatus!!

RISE Look Ahead

Monday – Shoulders and cardio!  45 sec on/15 sec off

Tuesday – All of the things and legs (and a little dying? 😉 ) 1:20 on/30 sec off

Wednesday – Strength Tabata/Wallball Wednesday!!  I mean, it sounds like a good time!

Thursday – More Tabata – 20 sec on/10 sec off

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

Saturday – Aerobic Interval – 1:05 on/25 sec off

Let’s be thankful we GET to workout and are able bodied this week!  What are you going to do to make you proud of you??  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 04/15

What. A. Weekend!!!  Battle of the Ages 4 was one for the record books!  With a record number of competing athletes (around 260!!!), monsoon level rains, and an insane amount of spectators (that braved said rain!)!!  It was a amazing and we are so thankful to have hosted another amazing day of competition among the ages!

HUGE thanks to all our volunteers and judges, without them the day would not run.  And they sacrificed their Saturday to provide stellar, consistent judging and even stayed to clean up the royal mess after!  Finally, a big thanks to Kelly and Staci for their friendship and for once again brining BOA on the road to Charlotte!  Cheers to next year!

Mark your calendars for Saturday, May 4th and reach out to Dr. Amy to be part of her Stack-em High Hips Seminar from 11am -12:30pm.  The one and a half hour hands on session will educate you on your hips, how to keep you healthy, and give you lots of tools (stretches and movements) to keep those hips feeling right!  The cost is $40, so reach our to Dr. Amy to get signed up ASAP!

We will be closed this Sunday in observance of Easter, so come get a sweat with us Saturday morning!  Here’s your look ahead…

Monday – Today we are snatching!  Working up to 80%.  Then, a fun twist in your metcon…your score is the total weight you snatch each round after your row or bike!

Tuesday – Back squat day!!  After those back squats, more back squats in our metcon!  Pull-ups, chest to bar pull-ups, and ring muscle ups with some back squats sandwiched in between!

Wednesday – All the cardio….every 10 minutes some biking, running and doubles for 4 rounds.

Thursday – Bench press day!  Then a tough WOD of 50s…burpees over the bar, barbell lunges, push press, and t2b.  Yikes!

Friday – Snatch balance up first, working to a heavy single.  Afterwards, a 15 minute AMRAP of doubles, wallballs, chest to bar pull-ups, burpee box jump overs, and strict handstand push-ups!

Saturday – A partner WOD is on for this weekend!  Come get your sweat on before the Easter Bunny pays his visit!

Sunday – Happy Easter!  We are closed!

Monday – Let’s just say…it’s a surprise!!!  And rhymes with Shmurpees 😉 45 sec on/15 sec off

Tuesday – Cardio!  1:05 on/25 sec off

Wednesday – Strength day!!  Legs & back!

Thursday – Endurance day!  Bring your lungs!

Friday – Strength day!!

Saturday – Spartanish training!  1:30 on/20 sec off

Don’t mind the chalk stains from BOA, hopefully they’ll be up in a few weeks times!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 04/08

Do yourself a favor and click through the picture above to read a quick article about self-care!  It’s so much less about spa days and naps…while those can be forms of self-care…it’s so much more about doing what is good for us and not what necessarily feels good.  “It requires tough-mindedness, a deep and personal understanding of your priorities, and a respect for both yourself and the people you choose to spend your life with.”  Next time you opt to head in early on a Friday so you can make your Saturday AM WOD or you choose the heatlhy option while out to eat or decline that 2nd drink…remember you’re exhibiting self care and you’re loving yourself enough to respect your priorities and not indulge!

Battle of the Ages week is here!!!  Just a reminder, no CrossFit or RISE classes this Saturday morning, as we host 240 competing athletes, hundreds of spectators and amazing vendors!  We hope you’ll be out to support all our teams, volunteer or judge to keep the day running, and enjoy a great day of competition!  We also do not have Oly this Sunday as we recoup from BOA!

Here’s your look ahead…

Monday – Deadlift day!  Working some deadlifts and tall box jumps.  Then, 10 minutes of deadlifts, bar facing burpees, and chest to bar pull-ups!  What a Monday!

Tuesday – Working some ring muscle up progressions today!  Afterwards, a little interval work biking, strict hspu, rowing, and ring dips.

Wednesday – Back squat day!  Then grab a wallball and a box, you have 12 minutes to finish a couplet of wallballs and burpee box jump overs!

Thursday – Bench press up first.  Second, 4 rounds of doubles, single arm dumbbell push press and goblet reverse lunges!

Friday – Today we’re overhead sqatting!  Then, your metcon is descending reps of double dumbbell snatch and chest to bar pull-ups!

Saturday – BOA!!!  No classes!

Sunday – Open gym only!

RISE Look Ahead

Monday – It’s leg day!  1:05 on/ 25 sec off

Tuesday – Strength day!!  Crazy 8!

Wednesday – Aerobic Interval – 1:30 on/30 sec off

Thursday – Spartanish Training!  40 sec on/20 sec off

Friday – Burpee Friday!!!  1:05 on/25 sec off

Saturday – BOA!!!  No classes!

As always, we can’t wait to see you at the box!

A Look Ahead : Programming Week of 04/01

Happy Birthday (tomorrow!) to the one and only, hard working, WOD crushin’, most enthusiastic woo-girl, Coach Jen!!!  And as this picture predicts, there just might be thrusters to celebrate her birthday 😉

Body Fat Test of NC will be back at CFP/RISE this weekend!!!  (Saturday April 6th!)  Their mobile unit has a hydrostatic tank and is considered the most accurate of all body fat testing methods!  If you’ve never had your body fat tested, this weekend is the perfect time to get your baseline.  Especially right before we start our Small Group Nutrition Coaching Collective with The Fuel Method!  For those of you who have tested, now is your chance to retest and see where you are headed into this next season!  Follow this link to secure your spot this coming weekend!

We’re 2 weeks away from Battle of the Ages!!!  Just a reminder, we will not have CrossFit or RISE classes Saturday morning, April 13th as we host 240 competing athletes, hundreds of spectators and amazing vendors.  We hope you’ll be out to support all our teams, volunteer or judge or keep the day running, and enjoy a great day of competition!

Here’s your look ahead…

Monday – This is not an April Fool’s joke…some deadlift work with some KBS practice in between.  Then, a spicy metcon starting off with a row buy-in, followed by 3 rounds of thrusters & pull-ups, ending with a run buy out!

Tuesday – It’s an EMOM kind of Tuesday!  Some conditioning mixed in with accessory work.

Wednesday – Testing that power clean today!  Working up to a heavy single.  After, a quick sprint of power cleans and chest to bar pull-ups (rx+ ring MU).

Thursday – Some push jerk work to start off today.  Working up through some percentages.  Then, a fun triplet of doubles, DB snatch, and strict HSPU.

Friday – Today we metcon first!  Strict Cindy, oh my!  Afterwards, a little accessory work.

Saturday – Come get a partner WOD in before or after your body fat testing!!

Sunday Oly with Becca – come lift this week!!  We will not have Oly the 14th following Battle of the Ages!

RISE Look Ahead

Monday – Spartanish – 40 sec on/20 sec off

Tuesday – Strength day!!  Core and Shoulder focus!

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

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

Friday – Burpee Friday!!!  1:05 on/25 sec off

Saturday – Strength Day!!

Let’s make it a great week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 03/25

What a good looking crew!  Thanks to all those who came out for our Friday Night Lights Open celebration!!  19.5 was killer and you all crushed it!!!  Now back to our regularly scheduled programming (thank goodness 😉 )

In case you missed it, we are super excited to announce our partnership with Alex Bladek and The Fuel Method!!  CFP and RISE were looking for a way to offer our athletes proper nutrition coaching and felt we were coming up short.  Enter Alex!  She uses her background of sport psychology and counseling to effectively coach her clients on changing eating habits for the better and help them create lasting change in order to fuel themselves for health, wellness, and life!

We’re kicking off our partnership with The Fuel Method by launching a Small Group Nutrition Coaching Collective!  Our Collective starts Monday, April 8th and will run for 8 weeks.  Alex will be working with this small group providing intensive nutrition coaching!  She’ll only be taking on 10 clients for this Collective, so if you’re looking to make a change, tired of not seeing the results you’ve been wanting in the gym, or struggling with what and how to eat…this is for you!!!  And yes, there will be some fun perks and prizes involved!  More details to come tomorrow!

And finally, we’re 3 weeks away from Battle of the Ages!!!  We are looking for our last 2 judges!  If you are available to help out, sign up here ASAP!  It’s going to be an EPIC day, we cannot wait!!!

Here’s your look ahead…

Monday – Back squat day!  Who’s looking for a gold star today?  We’re getting heavy!  Then, a little chipper of cardio and barbell, fun times!

Tuesday – Starting off with some push press today, working up to a heavy single.  After, an AMRAP of some strict hspu, strict pull-ups and some pistols.  All the shoulders!

Wednesday – Today we snatch!  Working up to a 1 rep max for the day, then using 75-80% of today’s 1 rep for an alternating EMOM of rowing and snatches!

Thursday – Some gymnastic accessory work up first, then a scary looking couplet of running and devil’s press!

Friday – Overhead squats today!!  Then, grab some dumbbells for overhead lunges and front squats!

Saturday – Partner WODs are back!!  Grab a friend and come get sweaty 🙂

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

Monday – Shoulders & Cardio – 45 sec on/15 sec off

Tuesday – All of the things 😉 – 1:20 on/30 sec off

Wednesday – Strength Day!!  Shoulder focus!

Thursday – Tabata!  20 sec on/10 sec off – alllll the rounds!

Friday – Legs & Core!  45 sec on/15 sec off!

Saturday – Glycolytic interval – 1:05 on/25 sec off

Calling it now, it’s going to be an awesome week!  As always, we’ll see you at the box!

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!!

A Look Ahead : Programming Week of 03/18

We fought for every. dang. rep. in 19.4!!!  So proud of all our athletes fighting for those bar muscle-ups, pull-ups, and to get those last burpees in before the clock ran out.  Such a fun weekend!  We’re excited for 19.5 and Friday Night Lights this Friday!  Be sure to RSVP in our private page.  Excited to celebrate everyone’s hard work over these past 5 weeks!  And to get back to regular life and training 😉

We’re just under 4 weeks out from Battle of the Ages!!!  We could still use a few judges as we have an incredible 60 teams participating!!!  So if you’re available Saturday, April 13th, follow this link and get signed up.  You’ll get a free t-shirt, lunch from the delicious New Wrap Order, and other fun surprises!

Here’s your look ahead…

Monday – Today, we clean and jerk!  Afterwards, a chipper of rowing, t2b, and ground to overhead!

Tuesday – Back squat day!  Then, 10 minutes of wallballs and dumbbell burpee box step overs (yikes)!

Wednesday – Longer metcon day!  Bring your lungs and keep moving!

Thursday – Push press up first, then we finish up with some intervals or rowing and handstand push-ups.

Friday – 19.5!!!  All day baby!!  We’ll be running 19.5 in class all day, and of course, Friday Night Lights starting at 6pm!

Saturday – TBD once 19.5 is announced.

Sunday Oly with Becca is on this week!  See you there!

RISE Look Ahead

Monday – Strength Day!!  Legs and back!

Tuesday – Glycolytic Interval – 1:05 on/25 sec off

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

Thursday – You’re up against an 8 min clock for 4 rounds!

Friday – Strength day!!

Saturday – Spartanish training day!  1:30 on/20 sec off!

Looking forward to the week ahead!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 03/11

Marching into the week ahead!  19.3 was humbling for many 😉 but also super exciting for many too!!  Lots of first strict handstand push-ups and first scaled strict handstand push-ups!  I think coach Cory summed it up well when he said, “What is life without working to become better.”  So cheers to getting better and 19.4 coming up this week!

We have 2 weeks left of the Open!  And don’t forget, Friday, March 22nd we’ll complete 19.5 Friday Night Lights style!  We’ll celebrate 5 weeks of fun, hard work, and PRs by finishing 19.5, having a drink or two and enjoying pizza and other yummy food!  Be sure to RSVP in our private Facebook page.

No Oly this coming Sunday!  Just Open Gym from 12-1:30.  Here’s your look ahead…

Monday – Today, we snatch!!  Working some doubles and working up through some percentages.  Then, 2 sets of rowing (or rx+ biking), bar facing burpees, and power snatch with a little rest built in.

Tuesday – Back squat day!  Decreasing reps with increasing weight, then a final max set around 80%.  Afterwards, a little interval training of rowing (rx+ biking) and thrusters (eww.)!

Wednesday – A little bench press work to start.  Then, 13 minutes of doubles, dumbbell push press and strict pull-ups.

Thursday – Cardio day…5 rounds of running, wallballs, hang kettlebell snatches, and burpees!

Friday – TBD once 19.4 is announced!

Saturday – 19.4!!!

Sunday Open Gym only from 12-1:30pm.

RISE Look Ahead

Monday – Legs baby!  45 sec on/15 sec off

Tuesday – Strength Day!  All of the things.

Wednesday – Aerobic Interval – 1:30 on/30 sec off

Thursday – Spartanish Training – 40 sec on/20 sec off

Friday – Strength Day!  Shoulders!

Saturday – Glycolytic Interval – 1:05 on/25 sec off

Let’s make it a great week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 03/04

Were you boss of the barbell in 19.2?  Or did it boss you around?  Definitely a fun workout this week!!  And a chance to PR from 2016 if you did Open WOD 16.2.  Although I don’t think anyone really wants more toes to bar this week, am I right!?

If you missed Dr. Amy’s body tempering this weekend, don’t worry, you have another chance 3/16!  Be sure to sign up for a slot, only $1/minute.  The first session of our Girls Who Lift class is coming to an end next week.  It’s been an amazing session and we will definitely be back for more!!  Stay tuned for details 🙂

Here’s your look ahead…

Monday – Back squat day!!  Because no one raps about small butts 😉  Also, a dumbbell/chest to bar version of Fran.  Sorry about that one!

Tuesday – All the cardio today!  Every 2 minutes you have one of the following: rowing, ring dips, running, toes to bar (too soon!), or renegade rows.

Wednesday – A little hang clean + clean + jerk complex to start.  Then, 12 minutes of db sntaches, burpee box jump overs, and chest to bar.

Thursday – Some bench press today, triples.  Afterwards, 5 rounds of pistols, db push press, and strict hspu!  See ya, shoulders!

Friday – TBD once 19.3 is announced.

Saturday – 19.3!!

Sunday Oly with Becca is always a good time!

RISE Look Ahead

Monday – Shoulders and Cardio – 30 sec on/20 sec off

Tuesday – Strength Day!!  Core and shoulders galore!

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

Thursday – Legs and Cardio (and maybe a little death 😉 ) – 40 sec on/20 sec off

Friday – Spartanish/Burpee Friday!  1:05 on/25 sec off

Saturday – Strength Day!! Legs and back baby!

What will 19.3 have in store!?  Can’t wait to find out!  As always, we’ll see you at the box!

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.