A Look Ahead : Programming Week of 08/12

This is how we all might be walking after Monday’s WOD!!  Yikes!  Leg day can getcha 😉  Be sure to mark your calendars for Saturday, Nov. 2nd – Body Fat Test of NC will be back at CFP and RISE for body composition testing!  Their premier mobile hydrostatic body fat testing unit is the most accurate and trusted method of body composition testing. It’s a great measure to have done a couple times a year to keep tabs on how your body is adapting to the workouts you do, your nutrition, etc.  You can read more on their website and you can get signed up for a time slot here!!

We’re also super pumped for Middle James Brewing’s Grand Opening next Friday, August 23rd!!  I’m sure you’ll be able to find many CFP members next door after a good Friday sweat session!  We definitely plan to be there!

Here’s your look ahead…

Monday – Weight wallsits, thrusters, and burpees against a running clock!  Oh my!

Tuesday – In case Monday wasn’t bad enough, today we back squat!!  Sets of 8 followed by 4 rounds of running and suitcase walking lunges.  See ya, legs!

Wednesday – Today we’ll give the legs a break and smoke our arms!  Push press up first, then a quick sprint (I use that term loosely, haha) of strict hspu, string ring dips, and push-ups!

Thursday – Finding a heavy single hang clean!  Then, a chipper of rowing, hang squat cleans, and pull-ups.

Friday – Deadlift day!  With some tall box jumps mixed in.  Our metcon is 10 mins of doubles, deadlifts, and bar over burpees.

Saturday – Partner WOD Saturday, of course!!  Grab a friend and let’s workout!

Sunday – Open Gym at 11 and Oly with Becca at noon!  Come get your lift on!

RISE Look Ahead

Monday – AMRAP day!  All the legs, baby!!

Tuesday – Strength day!!  Shoulder and core focus!

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

Thursday – Strength day!!

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

Saturday – Aerobic Interval – 1:30 on/20 sec off

Who’s ready to work this week!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 08/05

Happy Sunday!  Who’s ready for a new week ahead!?  Monday’s aren’t scary…they’re simply an opportunity to start fresh, a clean slate, a new week, lots of promise, and a chance to work on those goals!  Whether you think you can or you think you can’t, it all starts between your ears.  So start speaking positivity over your week!!

Brandon and I are in the middle of moving and I need to share one thing that has saved our butts this past week (and will continue to do so this week as we finally move)…our Fit Fresh Kitchen meals!!!  Meal prep time is slim in between packing and it’s super hard to meal prep once you’ve packed away your kitchen!!  We roasted broccoli and fries on plain tin foil tonight because all the pans are packed away!  LOL…Brandon will pick up our meals from the gym Monday morning and that will probably be our lunch and dinner for the next days (again!) as we finally get moved!  So thank goodness for yummy meals that fit our macros, are delish, and EASY!

Order as little as one meal or 20+ meals each week by Thursday at 1pm and have them delivered straight to CFP the following Monday!  Sometimes, you just need to press the easy button and Fit Fresh Kitchen is worth it!

Here’s your look ahead…

Monday – Back squat day!!  Sets of 8 may set your legs on fire!  Then, a fun triplet of thrusters, burpees and chest to bar pull-ups.  Happy Monday!

Tuesday – All the push presses this Tuesday!  First up, building to a heavy 2 rep.  After, a little chipper of running, push presses and running.

Wednesday – Starting off with some accessory work…some single leg deadlifts, barbell glute bridges, and reverse snow angels.  Afterwards, 12 minutes of bar muscle ups, dumbbell hang clean and jerks, and goblet squats.

Thursday – Today we’ll metcon first…doubles, t2b, and kb swings!  We’ll finish off with some midline conditioning…ring rows, plank work, and hollow holds!

Friday – Long metcon Friday.  All the gymnastic work, scale as needed!

Saturday – Partner WOD Saturday!  Grab a friend and let’s get sweaty!

Sunday – Just a reminder, open gym is now from 11am – 12 pm and Oly starts at 12 noon!

RISE Look Ahead

Monday – Strength Day!!  Shoulder focus!

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

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

Thursday – AMRAP kind of day 😉

Friday – Strength day!  Legs & core, baby!

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

What goals are you working towards this week!?  We’ll see you at the box!

A Look Ahead : Programming Week of 07/29

Hard to believe we are wrapping up the month of July!  Next month will bring back football (ok, preseason, but still), end of summer trips, school for many, BEER next door (not sure when we can actually drink it, but they are brewing!!!), and still plenty of hot & sweaty WODs 😉

Sadly, August means we will also say See Ya Later (NOT goodbye) to two of our favorites!  Jose and Esther Aguayo are moving to Chapel Hill.  They started with us in the fall of 2013, just months after we opened, and have been with us since.  6 whole years!!  We celebrated their engagement, their marriage, and have shared lots of life with them!  This Saturday we are saying See Ya Later with an Aguayo Gymnardio Party!  Join us for a fun WOD that Jose and Esther are sure to love and then we’ll share some brunch and cheers to their next adventure.  Check our private page for more details!

We’re less than 2 months shy of the 9th Annual Beers & Burpees Charity Event!!  It’s such a fun day completing a partner WOD and drinking a few brews (if you so choose!), all while helping to grant wishes to local kiddos with chronic illnesses, developmental disabilities, or life-altering conditions.  They even have Brownies & Burpees for the kids!  It’s a fun day for the whole family!  Follow the link above and get signed up for one of the open heats remaining (9am, 1:40, 3 3:40, 4:20, 5, 5:40, 6:20, 7).

Lastly, we will be changing our Sunday Open Gym time indefinitely to 11am-12pm.  Oly will remain at 12pm each week.  Here’s your look ahead…

Monday – We begin our week going overhead with some push press.  Afterwards, a triplet of doubles, dumbbell snatches, and single arm overhead lunges for 12 minutes (oh my!).

Tuesday – Today we power clean!  Working up to a heavy 1 rep.  Then, some rowing intervals + more power cleans against a 4 minute clock.

Wednesday – Tempo front squats for our strength portion!  Get ready for sore legs, because after you have some 3 rounds of wallballs and chest to bar pull-ups.  Simple, not easy!

Thursday – It’s a cardio long EMOM kind of day!  Some pull-ups (strict + kipping), burpee dumbbell box step overs, and dubs + thrusters.  Thank goodness for a minute rest built in!!

Friday – A few heavy deadlifts in our metcon today.  Working up to that DL weight, then, a 24 minute AMRAP of DL, t2b, walking farmer’s lunges, and push-ups.

Saturday – Join us for our See Ya Later ‘Aguayo Gymnardio’ WOD as we send Jose and Esther off to Chapel Hill!

Sunday – Open Gym at it’s new time – 11am-12pm.  Then Oly with Becca at noon, per usual!

RISE Look Ahead

It’s Shark Week!!!!!  Aka Burpee Week!!!

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

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

Wednesday – Strength Day!!!

Thursday – Anaerobic Interval – 35 sec on/25 sec off

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

Saturday – Shoulder focus!  1:05 on/25 sec off

The CrossFit Games start this week!!!  Head to games.crossfit.com to check out how you can stream all the action live!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/22

Virtuosity – doing the uncommon uncommonly well – our mission.  What an awesome week we have ahead of us to work towards our goals, in and outside the gym!

This Saturday, join us as we remember CFP member, Amanda Strous!  We will complete the Flyhigh 22 Partner WOD in our classes this coming Saturday in her memory.  We carry Amanda’s light with us always and remember to live, laugh and love just as she would <3

Here’s your look ahead…

Monday – Shoulder press and push press work up first.  Then, time to test Helen!  Hope your grip can hold on!

Tuesday – Deadlift day!  Sets of 5 mixed with a little accessory work.  Afterwards, we’ll complete a little chipper of bar facing burpees and power cleans!

Wednesday – Low hang snatch + snatch.  That should warm your shoulders up nicely for Nancy 😉 running and overhead squats!

Thursday – Alllll the gymnastic work!  Some accessory stuff, getting upside down, and working on the rings.  Then, some rowing, strict handstand push-ups, and pull-ups!

Friday – Back squat day!  Working up to some heavy singles.  After, 12 mins of doubles and dumbbell work.

Saturday – Flyhigh 22 Partner WOD!  Wear your purple and help us remember our friend, Amanda!

Sunday Oly with Becca is on!  Join us!

RISE Look Ahead

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

Tuesday – Strength day!!

Wednesday – Spartan-ish Training!

Thursday – 3 mins on/1 min off

Friday – Tabata!  20 sec on/10 sec off

Saturday – Strength day!!

Finish out this last full week of July nice and strong!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/08

Just running head on into a new week!!  Hope everyone had an amazing 4th of July!!  This week is back to the grind!  And lots going on…fABtastic booty & core class is on for this Wednesday at 5:30!  Info sessions for the 2nd Nutrition Coaching Collective are happening this week.  Wednesday at 4:30pm or 6pm or Saturday at

In the wake of SuperFit being cancelled this Saturday, we decided to host a little pop-up competition in it’s place, FyreFit 2019!  More details will be announced tomorrow and sign-up should go live!  We will have RX and scaled divisions with MM/FF/Co-Ed and registration fees will go towards cash prizes.  Workouts will start at 8:30am and we should be finished by 3.  We will cap each division with 5 teams, so be sure to sign up as soon as we go live!!  And if you’d like to volunteer to judge, let us know ASAP!

We still have 3 spots open in the handstand clinic for this Sunday at 1:30pm with Coach Jen!!  $20 and a spot can belong to you!  We will have Open Gym from 10:30-12 Sunday since the handstand clinic is after Oly.  Be sure to note that switch!

Lastly, Dr. Amy is running her small group Functional Fitness Focus Camp starting Tuesday, July 30th!  The class will meet Tuesday and Thursday mornings (6:45-7:45am) for 8 weeks, focusing on understanding the need for strengthening the foundation of human movement by utilizing some aspects of therapeutic exercises (as seen in physical therapy) mixed with single arm/leg training for enhancing movement balance, all while preparing you for the CrossFit Games 2019 Open this fall.  Amy is limiting the group to the first 5 to join, so contact her today to secure your spot!

Here’s your look ahead…

Monday – Some tempo bench pressing to start our week out!  Then, a quick burner of doubles and dumbbell snatch!

Tuesday – More tempo work today, this time, front squats!  Eight sets of triples.  Afterwards, 3 rounds of running, hang squat cleans, and pull-ups.

Wednesday – Allll the AMRAPs today….well, just 2, really.  Rowing, doubles, and strict handstand pushups.  Also, biking, pushups and wallballs.

Thursday – A sweaty 30 minute alternating EMOM awaits.  Deadlifts, farmer’s walking lunges, bar muscle ups, parallette shoot throughs, and elbow plank.

Friday – Lots of gymnastic practice today.  Working on rope climbs, handstands, and ring muscle up progressions.  After, some interval work of biking, dumbbell squat sntaches, rowing, and ring dips.

Saturday – FyreFit 2019 is going down!!  We hope you’ll join us to compete, judge or spectate!  Beers and Burpees will be bringing some brews by and it should be a fun day, for sure!

Sunday Oly with Becca is on for noon!  And remember, Open Gym is early from 10:30-12 due to the handstand clinic at 1:30pm.

RISE Look Ahead

Monday – Strength Day!!  Boulder shoulder focus!

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

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

Thursday – Alternating EMOM fun!

Friday – Strength Day!!  Legs and Core!

Saturday – No class due to FyreFit 2019!

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 07/01

Little eyes are always watching 🙂  We had so much fun this weekend working out with everyone Saturday morning and relaxing and celebrating 6 years of fitness, family, and fun at the Blount’s pool!  Thank you again to Gary and Stephanie for hosting us!!!

We’re excited to celebrate America this Thursday!!  Be sure to join us at 9am for one big CrossFit +RISE group 1776 WOD.  We will be closed early morning hours Friday and resume a normal schedule Friday at 9am.

We’re 2 weeks out from the start of our Small Group Nutrition Coaching Collective, Round 2!!  Coach Alex of The Fuel Method will be leading our small group once again, working with you individually and in a small group setting, using her background in counseling to help you develop a better relationship with food and establish what fueling method is best for you!  It’s not about giving up your favorite foods, it’s not about overhauling your diet or never eating out again.  It’s about building habits that will create lasting results.  Join Alex on Wednesday July 10th or Saturday July 13th to get more info, ask any questions you may have, fill out your intake form and get your measurements taken!

Here’s your look ahead…

Monday – Low hang snatch work to start off our week!  Then, a 12 minute AMRAP of power snatches, burpees over the bar, and toes to bar.  Time to work on some barbell cycling!

Tuesday – Allll the back squats today.  Back squat triples up first and then a little chipper of running, back squats, and running.  See ya, legs!

Wednesday – Some accessory shoulder and core work to start us out, today.  Afterwards, 5 rounds of doubles, push-ups and strict pull-ups (rx+ strict ring muscles ups)!

Thursday – Happy 4th of July!!  7/4/1776 Parter WOD!!  Power cleans, burpees, buddy carries, and wallballs…fun fun!!

Friday – (No early AM classes!)  A clean + front squat complex up first.  After, an alternating EMOM of strict pull-ups, front rack lunges, and a burpee + double combo!

Saturday – Lucky us, 2 partner WODs this week!  Come get your weekend WOD in!

Sunday Oly with Becca is on!  Come lift!

RISE Look Ahead

Monday – It’s Thruster Thursday, but on Monday 😉 45 sec on/15 sec off

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

Wednesday – Strength Day!!  All of the things, legs, and maybe some death!

Thursday – Happy 4th of July!!  7/4/1776 Parter WOD!!  Power cleans, burpees, buddy carries, and wallballs…fun fun!!

Friday – Tabata!  20 sec on/10 sec off

Saturday – Birthday Burpees for Sarah’s 29th (again) birthday!!! (On Sunday, that is)  1:05 on/25 sec off

We can’t wait to see you at the box!

June 2019 Athlete of the Month – Rahul Rathan

Meet Rahul, our June 2019 Athlete of the Month!

Rahul has been a member of RISE Charlotte for 6 1/2 months now and he is quite literally in the process of changing his life!  Rahul has had diabetes and taken insulin for several years now, but he was ready to make a change!  He joined and hasn’t looked back.  In just 6 months time, he’s down several pounds, inches, and pant sizes and has consistently lowered his blood sugars!!  He is working to get off insulin and has made great strides to do so!

Rahul, you are setting an amazing example for your family, your kids, and everyone who meets you!  You show us what is possible with some hard work and discipline!  Congratulations on all you’ve achieved so far and keep up the great work!  The best is yet to come!

Read a little more about Rahul below.

Rahul’s Athlete Profile

  1. Tell us about yourself in a few sentences.  I was an athlete during my school and college days, but that was 15 years ago. Since then I tried to get into a routine workout program but couldn’t get much success. But thankfully, I found it with RISE.
  2. What do you hope to achieve through RISE?  I want to get my blood sugars under control and lower my BMI.
  3. What is your favorite RISE exercise?  I like the 1:05 min intervals because you get a full 25 seconds to chill out right after. I have a love-hate relationship with burpees.
  4. What RISE exercise do you least like?  Skipping rope
  5. What would you tell someone considering trying RISE?  The best part of RISE is that you are in and out in 45 minutes and easy to scale to make the workouts easier or harder for any level.

A Look Ahead : Programming Week of 06/24

Throwing it back to early August 2014 when we tore down a wall on the RISE side of the gym!  We’ve sure come a long way & we’re so excited to celebrate 6 years of this amazing community this Saturday, June 29th!!  Bring the whole family and join us at member, Gary Blount’s house, from 4-8pm for some swimming, dinner, dessert, drinks & good company.  New Wrap Order food truck will be there selling food and we’ll be supplying some drinks & dessert.  The weather is looking perfect for the pool 🙂

We can hardly believe next week is July 4th!!!  Holy moly, where is this year going!?  We will have one big group WOD Thursday, July 4th at 9am.  We will reopen Friday morning at 9am and resume a normal schedule from there.  So be sure to join us before you hit the pool or the lake as we get sweaty and celebrate America!!

Here’s your look ahead…

Monday – The infamous Fran is how we will start our week!! Followed by some accessory work or back rack split squats, jumping lunges, and barbell rollouts.

Tuesday – Snatch doubles today! Then, 10 minutes of chest to bar pull-ups (Rx+ BMU) and doubles.

Wednesday – Deadlift day! Working up to a heavy 5-rep for the day. Afterwards, some running, deadlifts, and t2b for time.

Thursday – Station work today – ski calories, burpee box jump overs, wallsits, wallballs, and double unders. Oh my!

Friday – Some gymnastic practice today on the rings and getting upside down! Then, 18 minutes of strict handstand push-ups, strict pull-ups, and pistols.

Saturday – Come get your partner WOD on in the morning and meet us at the Blount’s for our anniversary party in the afternoon!!

Sunday Oly with Becca is on for noon! Come work on those lifts!

RISE Look Ahead

Monday – Little bit of everything! 40 secs on/20 secs off

Tuesday – Strength day!! Core and Shoulder focus!

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

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

Friday – Functional Fitness at it’s finest! 1:05 on/25 sec off

Saturday – Strength day!!

Make it a great one! As always, we’ll see you at the box!

The Fuel Method Coaching Collective Winners!!!

We shared the exciting group results from our very first Small Group Nutrition Coaching Collective with The Fuel Method this past week – 9 athletes, 8 weeks, and a whopping 70 inches and 50.5 pounds lost!!!  Really incredible!  Mostly because each of these athletes was already a member of our gym and participating in workouts!  They weren’t new to exercise, to CrossFit or RISE, just learning how FUEL their bodies in order to achieve better performance, to find better balance, and to achieve their aesthetic goals!

Not everyone that works with Alex and The Fuel Method is looking to lose weight.  Sometimes its more about overall health, a healthy relationship with food, and sometimes the non-scale victories are an even bigger deal!!  So be sure to read up on our winners and all their successes!

Today, we highlight our top 3 winners!!!  Without further adieu…

In FIRST PLACE – CASSIE STECK

Weight: -5 lbs
Inches: -7.5 inches
Non-scale victories reported: improved sleep, increased energy levels, increased self-confidence, improved workouts and recovery, clothes fitting better, self-monitoring portion sizes / alcohol while on vacation, decreased cravings, paying closer attention to habits and triggers, paying attention to hunger/fullness cues, friends noticing, inspiring others too!
“I have tried fad diets and would lose some weight but it was never maintainable. I went into this challenge not expecting result right away but once I started working with Alex, it all became so easy! I feel satisfied throughout my day (and I can actually eat more than what I was having before!) and still eating all my normal foods with a few tweaks to make it healthier. I work nights and my energy level has been great, I’ve noticed a huge difference after my night shifts! My sleep has improved dramatically, I wake up feeling more rested. After 5 years of Crossfit, I feel stronger in my workouts and that I’m recovering better. This is definitely something I can see myself doing long-term!!!”

SECOND PLACE – ELIZABETH PATTERSON

Weight: -10 lbs
Inches: -12 inches
Non-scale victories reported: improved energy levels and strength in the gym, decreased cravings, self-control / self-monitoring, paying closer attention to triggers and healthy/unhealthy habits, paying closer attention to hunger/fullness cues

THIRD PLACE – KIM DEJESUS

Weight: -8.5 lbs
Inches: -7.5 inches

Congratulations to our top 3 winners and to all those that participated!!  We’re excited for you to achieve all your goals, in and outside the gym, and to support you on your journey to a better relationship with food!

Our next small group nutrition coaching collective will begin Monday, July 15th.  If you’re interested in participating, be sure to let us know!  More details to come on info sessions and how to get signed up!  Here’s to fueling our bodies and enjoying this thing called LIFE!

A Look Ahead : Programming Week of 06/17

Have you RSVP’d to our 6 Year Anniversary Pool Party yet!?  The Blounts are so graciously hosting us at their pool, Saturday, June 29th starting at 4pm.  New Wrap Order will be there, selling some delish food, CFP will provide some beverages and dessert, and fun will be had by the whole (fit) family!  Just be sure to RSVP to our event in our private FB page.  And if you’re not part of group, let us know so we can add you!!

The results are in!!  We will be announcing our Small Group Nutrition Coaching Collective winner this week!  In about 8 weeks time, the 9 participants who worked with The Fuel Method collectively lost almost 70 inches and 50.5 pounds!!!  What!?!?  This is SO amazing because these were all members of our gym.  They already had the exercise part down, they come in consistently and get their workouts done.  But now, they took charge of their nutrition, were fueling their bodies, and the successes followed.  We can’t wait to highlight our winner, the runners up, and all the successes and takeaways that had nothing to do with the scale!!  So stay tuned!

We will be launching our next Small Group Nutrition Coaching Collective in 4 short weeks, on Monday July 15th!!!  More details to come, including dates for info sessions, and steps to get signed up with Alex and The Fuel Method.

If you ordered meals with Fit Fresh Kitchen last week, they are ready for pickup starting first thing tomorrow morning!  Remember, you can order every Monday-Thursday at 1pm for pickup the following Monday.  Make your life/meal planning/meal prep a little easier and grab a few meals for sure!!  Your taste buds will be very pleased!

Here’s your look ahead…

Monday – Snatches are the name of the game!  Some snatch lift off + hang snatch work up first.  Then a 10 minute AMRAP of rowing (rx+ biking) and, you guessed it, more snatches!

Tuesday – Some accessory work up first of single leg RDLs and snow angels.  Afterwards, 12 minutes of bar muscle ups, single arm dumbbell hang power cleans, and goblet reverse lunges!

Wednesday – Conditioning day….some interval work of running, wallballs, pull-ups & burpee box jump overs.

Thursday – Shoulder press for our strength training.  Then, some intervals of biking, push-ups, and rowing!

Friday – Clean and jerks!  Working up to a heavy rep for the day.  After, a few more clean and jerks…about 30 squat clean and jerks…for time!

Saturday – Partner WOD Saturday in full effect!  Come get sweaty!

Sunday Oly with Becca at noon!  Be there!

RISE Look Ahead

Monday – Feel the burn!  45 sec on/15 sec off

Tuesday – Strength day!!

Wednesday – EMOM Wednesday!!  Rowing, skiiing, and sprinting!

Thursday – Strength day!!

Friday – Functional Fitness Friday – 1:05 on/25 sec off

Saturday – Spartan-ish training – 1:30 on/20 sec off

As always, we’ll see you at the box!