AMRAP 4 AUTISM 2020

CrossFit Pineville and RISE Charlotte are proud to partner with AMRAP 4 Autism!!  We are excited to be a satellite host for their fundraising workout at our gym on Saturday August 1st, 2020 at 8am, 9am, and 10am.  Pick your preferred heat time and get signed up here!

Like most things this year, the coronavirus has sadly altered the plans for AMRAP 4 Autism’s flagship event.  It was originally to be held May 2nd at a big Sportsplex with fun for the whole family.  But, the team has altered course and found a way to continue their efforts to raise money for the Autism Strong Foundation supporting our local community affected by autism.

Pandemics, quaratines, none of that changes the implications of autism on those with the disorder or their families…

1 in 54 children are diagnosed with Autism in the US. The average cost for a family with autism spectrum disorder is $60,000.  AMRAP 4 Autism is a community fitness charity event with a simple goal of awareness, support and most importantly love for those children impacted with Autism.  Founded in 2013 in Charlotte, NC and now growing to multiple states throughout the country, A4A is a excited to have you join us on this journey of helping those in need.

AMRAP 4 Autism builds acceptance and awareness in our community; provides opportunities for more services and connections for kids with autism; and provides hope.

Couldn’t we all use a little more of that these days…HOPE!?  Join us Saturday, August 1st as we raise money for the Autism Strong Foundations and participate in this year’s AMRAP 4 Autism WOD!!

Register for just $32 here.  You’ll be making an impact, sharing in an awesome workout, and receive a t-shirt for participating!  Don’t want to use a barbell?  No problem!  We’ll gladly sub in slamballs.  We will have indoor or outdoor workout space, plenty of social distance and 20 participants per heat.

We’re looking forward to being apart of this wonderful event and hope you are too!

“Although the world is full of suffering, it is full also of the overcoming of it.” -Helen Keller

A Look Ahead : Week of 06/22

Happy Father’s Day to all our awesomely fit dads out there!!!  You all set such an awesome example for your little ones, prioritizing your health and wellness, walking the talk, and putting in the work!  We hope you had a great day being celebrated by your little (or big) ones!

Somewhere back towards the beginning of quarantine, we began opening up the WODs in Wodify to be viewed up to 5 days in advance.  Woohoo!  Since they are viewable, it seems the look ahead is a bit redundant 😉  Let us know if you’re not sure how to view the workouts in your Wodify app and we will happily show you.

RISE workouts are now viewable in Wodify as well!  With limited class sizes, if you can’t hop into your preferred class time, you might be able to hop into the next available class (CrossFit or RISE) and this way you have all the workouts to view and decide which you want to do for the day.

We are back to regular hours starting Tuesday!  Be sure to reserve your spot in Wodify – CrossFit classes are capped at 12 and RISE classes are capped at 8.  You can reserve as early as 5 days out.

It’s time, let’s do this!!!

A Look Ahead : Programming Week of 06/15

Thanks to all who came out yesterday and shared in remembering the life of George Floyd!  We had over 50 come to participate in a memorial WOD dedicated to George Floyd who was murdered at the hand of four Minneapolis police officers on May 25, 2020.  We believe Black Lives Matter and we were honored to take time to participate in this workout, suffer in his memory and in the memory of others who were brutally taken too soon.  We will continue to speak his name and speak out for justice and human rights!

We’re so glad to be back at the gym, even if we’re outside!!  The good news is the weather is looking a little cooler earlier this week, so we’re excited for that.  And certainly we have to be getting closer to getting back inside.  You all are troopers and we’re so proud to have you still here, still working out and working on your health and wellness!

Here’s your look ahead…

Monday – Time for a retest of our gymnastic interval test!  6 sets of strict pull-ups, t2b, push-ups and wallballs!

At Home/Outside WOD – A fun AMRAP of increasing air squats, followed by doubles and a little running each round!  Finishing off with a little core work.

Tuesday – DB lunges…too soon?  Then, a chipper of rowing, box jumps, kbs, weighted box step overs, and more rowing.

At Home/Outside WOD – Some kettlebell work to start – Turkish get ups and snatch work.  Then, out metcon is kb snatches coupled with kb front squats, a little running, and kb s2oh coupled with burpees!  Oh my!  Finally, a little accessory work.

Wednesday – Barbell z-press and weighted strict pull-ups to start!  After, 10 minutes of doubles, s2oh, and chest to bar pull-ups!

At Home/Outside WOD – Some interval work, working against a 3 minute clock!  Running + burpee slamballs and running + abmat situps.  After, a little core work to close out.

Thursday – Deadlift day!  Plus tall box jumps.  Then, a run buy in and thrusters and rings dips!

At Home/Outside WOD – Station and interval work today – db thrusters, db power cleans, lateral hops over the db, db push press and burpees.  Then, some single leg strength work!

Friday – Hang clean & jerks up first!  Afterwards, 3 sets of 3 minutes of biking and burpees!

At Home/Outside WOD – 3 rounds of biking or running, wallballs, and single arm db manmakers!  Afterwards, handstand holds and hammer curls!

Saturday – 2 different AMRAPs today, come join us and get your Saturday started right!

Sunday Endurance – Head out for some running intervals or hit up the rower, bike, or jump rope!

We’ll see you at the box!

A Look Ahead : Programming Week of 06/07

We’re coming back, y’all!!  Back to the gym!!!  Well…outside the gym 😉  And we’re pumped to say the very least!  We’re hopeful that we will only be outside for a few weeks at most and will be back inside soon!

Be sure to reserve your spot in the class time of your choice in Wodify.  Reservations for classes open up 5 days in advance so you can plan your week out.  If you know you can no longer make it to a class time you reserved for, be sure to cancel as soon as possible to open up a spot to anyone on a waitlist.

Let’s do this!!  Here’s your look ahead…

Monday – Deadlift day!  Working on speed off the ground.  Then, 3 sets against a 7 min clock of biking and suitcase carry lunges.

At Home/Outside WOD – Some accessory/explosive work to start.  Then, 4 sets of a 3 minute AMRAP of wallballs, alternating DB/KB snatches, and overhead lunges.  Afterwards, a little midline work to finish off.

Tuesday – EMOM day!  An alternating EMOM of rowing, overhead squats, burpee box jump overs, and rest (thanks goodness!).

At Home/Outside WOD – Working against a 6 min clock for 4 sets, running, slamballs, russian twists, and burpees!  A little finisher to cash you out after!

Wednesday – Pause jerks to start off today!  Afterwards, a sprint chipper of running and dumbbell snatches!

At Home/Outside WOD – Suitcase deadlifts and carries + z-press.  Afterwards, a sprint chipper of running and dumbbell snatches!

Thursday – Back squat day!  Then, 12 minutes of strict hspu, strict pull-ups and pistols.

At Home/Outside WOD – 20 minutes of box jumps, dumbbell step-ups, single arm thrusters and abmat situps.  Oh my!

Friday – Metconning first today with 5 rounds of dumbbell split cleans and pull-ups.  Then some accessory core work.

At Home/Outside WOD – All the devil’s presses, doubles and burpees today!  Then some accessory work to finish off!

Saturday – Pump sesh!  Come join us!

Sunday Endurance – Grab your tennie bops for some running intervals!

Make it a great week you guys!  We can’t wait to see you at the box!!

A Look Ahead : Programming Week of 05/25

What a great day!!!  It may have been different than years past.  Outdoors, no Murph.  But we were TOGETHER!!  And for that, we are so thankful!  More to come guys.  This morning we gave it our all in honor and memory of those who actually gave all.  Blood, sweat, and tears and still nothing compared to those who made the ultimate sacrifice.  This will be a Memorial Day we will not soon forget!

Here’s your look ahead…

Monday – Memorial Day Maupin – In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004.

Tuesday – If you’ve got rings, another hero WOD is in store today.  Hero WOD Nate, 20 minutes of muscle ups, handstand push-ups, and kbs.

At Home WOD – We metcon first, followed by some core accessory work.  15 mins of weighted lunges, db stepups, and handstand walks (or wall walks).

Wednesday – Back squat day!  After, some intervals of bike cals, front squats, and deadlifts, oh my!

At Home WOD – Tempo goblet squats, feel the burn!  After, 3 3-min AMRAPs with some built in rest, so push it during the work intervals!  Finally, a little bent over row and single leg glute bridges to finish you off 😉

Thursday – A 30 minute AMRAP of rowing, double unders, suitcase carries, db/kb thrusters, and strict knees to elbow.  Steady as she goes!

At Home WOD – Every 5 minutes for 6 rounds – running, hspu, and wallballs.  The faster you go the more rest you get!

Friday – Floor press + strict pull-up work to start us off.  Then, a little chipper of doubles, push presses and push-ups.

At Home WOD – RISE up!  4 stations, 5 rounds.  1:05 on/25 sec off

Saturday – Another socially distanced outdoor WOD!!  Woohoo…we’re so glad to WOD with y’all again!

Sunday Endurance – Running for some different distances today with some rest built in!

We’re thankful for each and every one of you, the freedoms that we have in this great country, and as always, we can’t wait to see you at the box!

A Look Ahead : Programming Week of 05/18

Happy Sunday athletes!  We’re entering week 2 of Phase 1 here in NC and we’re hopeful that means Phase 2 is set to begin this coming weekend and we can reopen as of next week!!!  Woohoo!!  We’re not holding our breath just yet, but we do have preparations under way for reopening as of Monday, May 25th…Memorial Day!  And you. know what that means…Memorial Day Murph!!

We can’t wait to share a workout with you guys!  Y’all have been an incredible support and source of motivation for us during these weeks of “At Home” workouts.  Have no fear, if you’re not ready to come in yet we will continue to supply “At Home” WODs for a while once we do open, but we’re ready to sweat it out in the gym like old times 😉  Fingers crossed we’re only a week out!!!

Here’s your look ahead…

Monday – It’s a strict kind of day…working some strict press first, working up to a heavy 3 rep.  Then, 15 minutes of running, strict pull-ups and strict hspu!

At Home WOD – Db/kb z-press to start us off!  Then, a few rounds of single arm db/kb thrusters, V-ups, single arm db snatches, and lateral hops over the db/kb with some built in rest.  A little shoulder/back accessory work to close things out.

Tuesday – Back squat day!  Then, some wallballs and burpee box jump over fun!

At Home WOD – Some interval work of wallballs and burpees!  Then, double Tabata work of flutter kicks and hollow rocks.

Wednesday – Starting off with some gymnastic work – pull-ups/ring rows + push-ups, then strict muscle up or chest to bar.  After, 90 sec intervals of a devil’s press, db clean and thruster complex or a burpee, clean and jerk, front squat complex!

At Home WOD – Interval work today – 1:20 on/30 sec off!  Full body!  Go hard and enjoy that rest!

Thursday – First up, a little clean complex to begin with, followed by a couplet of power cleans and push-ups!

At Home WOD – 5×400 m runs today!  Followed by some renegade rows and toes to kb.

Friday – Weighted step-ups, strict hspu and strict chin-ups up first.  Afterwards, 2 rounds of a rowing, t2b, and suitcase walking lunge triplet!

At Home WOD – 20 minute AMRAP of single arm sumo deadlift high pulls, slam balls and Russian twists!  Afterwards, a little jumping lunge finisher.

Saturday – A fun full body workout awaits!  We’ll see you on zoom!

Sunday Endurance – More running intervals!  Always feel free to adapt to bike, rower, burpees, jump rope, whatever you fancy 😉

***If you are planning to perform Murph Monday (either with us in person *hopefully* or at home), maybe make Sunday a light recovery day and a rest day!  Be smart!!***

We cannot WAIT to see everyone at the box!  It’s feeling closer than ever!!

A Look Ahead : Programming Week of 05/11

Happy Mother’s Day to all our CFP and RISE mama’s out there!!!  Y’all set quite the example for your families, showing them how to prioritize their health and wellness, being the super heroes you are, and doing it all with a smile!  We’re so proud of all of you and hope you were all celebrated and spoiled by your loved ones today!

We still don’t have any definite information on a reopen date…but we’re hopeful it’s within this month!!  Stay the course, we’re getting close to home WODs again as a team!!

Here’s your look ahead…

Monday – Front squat day!  Working up to a heavy rep for the day.  Then, 3 rounds of running + (you guessed it!) more front squats!

At Home WOD – It’s a RISE kind of Monday, working some intervals today!  4 rounds of 1:30 on/30 sec off for 4 stations!

Tuesday – Gymnastics focus today!  Ring progressions, handstand work, and L-sit progressions.  Afterwards, 3 rounds of rowing, chest to bar and strict hspu.

At Home WOD – Starting off with an EMOM today – core, shoulder to overhead, and glute bridges.  Afterwards, some Bulgarian split squat work!

Wednesday – Starting off with some floor press today!  After, an alternating EMOM of biking, t2b and ring dips!

At Home WOD – Starting off with tempo front squats today!  After, 4 rounds of db/kb snatches and thrusters, followed by just a little accessory work!

Thursday – Lots of accessory work to start things off!  Then, 4 rounds of running, deadlifts and t2b!

At Home WOD – All the burpees and doubles to start things off!  Then, some accessory work, focusing on quality!  Overhead walking lunges and broad jumps.

Friday – It’s a Fran cardio sandwich!!  1k row, Fran, 800m run!  Afterwards, a little accessory work to finish you off 😉

At Home WOD – Mini Murph!  800m run sandwiching 4 rounds of push-ups, sit-ups and squats!  Afterwards, some accessories of good mornings, pull apart, and pike push-ups.

Saturday – A few AMRAPs this Saturday…burpees, high knees, air squats, doubles and kbs!

Sunday Endurance – 30 minutes of some running intervals!  Have fun!

Home stretch here guys!!  We cannot WAIT to see you all at the box!!

A Look Ahead : Programming Week of 05/04

Still no.  Unfortunately.  But….hopefully this month!!!  For now, we press on with these at home WODs and cheer each other on from afar!  We are counting down the days until we can fist bump (tap elbows!?  Something!) post WOD.  Gyms are in phase 2 of reopening in NC, so we are hoping that means late May!

We’re pumped for a little recovery this week!  Check out Coach Cory’s video in the private page for all the details on our weekly challenge and show us how you warm-up or recover!  You can earn up to 2 entries into our drawing for a gift card to one of our favorite butcher shops – The Butcher’s Market!

Here’s your look ahead…

Monday – Barbell bridges and weighted pull-ups to start us off!  Then, deadlifts and running!

At Home WOD – Some single leg glute bridges and hamstring curls to start us off!  Then, Helen’s wrath!  4 rounds of running, kbs, and burpees!

Tuesday – Bench press!  Working through some percentages and finishing off with 2 sets of 8.  Afterwards, 5 rounds of hang power cleans, push press and ring dips.

At Home WOD – DB or KB floor press + plyo push-up work up first.  Afterwards, an alternating EMOM of box jumps, DB or KB bent over rows, and v-ups.

Wednesday – All the interval work today – intervals of biking, hang DB or KB snatches, rowing, and push-ups.

At Home WOD – All the interval work today – wallballs, DB or KB snatches, slam balls, and Russian twists.

Thursday – Front squat day!  Then, a sprint interval of thrusters and bar facing burpees…yikes!

At Home WOD – Running Angie!  4 rounds of running, push-ups, abmat sit-ups and air squats.

Friday – Power snatch + hang snatch complex to begin with.  After, 4 rounds of biking and lunges (see ya, legs!).

At Home WOD – Some gymnastic interval work to begin with.  After, 12 minutes of handstand walks (or wall walks), lunges, slam balls tosses + burpee broad jumps!  Fun times!

Saturday – 2 10 minute AMRAPs to heat up our Saturday!  Grab a jump rope, a box, and a KB or DB and meet us on zoom at 9am!

Sunday Endurance – More running!  Are you surprised?  😉

Soon enough we’ll be back together!  Stay focused on moving your body, moving well, and controlling the  things you can (water intake, sleep, food choices that make you feel good from the inside out, stretching, etc.)!  The PRs, the strength, all of that will come back in due time.  Make it a great week you guys!

A Look Ahead : Programming Week of 04/27

Ahhh…quarantine WODs wouldn’t be so bad in this location, huh?  If only…

Your garage or driveway or balcony may not be as picturesque as the Tulum Jungle Gym, but y’all are still getting the job done!!  We’re ready to start another week!  Sadly, there’s no real announcements right now as to when we can reopen.  It looks like gyms are phase 2 for NC to reopen, so we’re hopeful that will be mid to late May.  Stay tuned, keep the faith and keep putting in the work!

The Fuel Method’s Kickstart begins next Monday, May 4th!!  If you’re feeling like your quarantine eating is a little (or a lot) out of control or you need some guidance in the nutrition world…this is for you!!  Memorial Day is coming and we’re knocking on summer’s door!  Take these 6 weeks to learn how to fuel your body and achieve results that last a lifetime!

Here’s your look ahead…

Monday – Power cleans today!  Then, 5 rounds of running, ground to overhead, and pistols.

At Home WOD – A fun chipper to start!  Running, slam balls, goblet squats, toes to db/kb, and single arm man makers!  Then, some leg work – cossack squats and single leg RDLs.

Tuesday – Starting off with some accessory work – handstand holds, ring pull-ups and elbow planks.  Shoulder press is next, building up to a heavy 3 rep for the day.  And finally, 10 minutes of bar muscle ups, t2b, and push press.

At Home WOD – Starting off with some accessory work – handstand holds, bent over rows and elbow planks.  Handstand push-ups are next, 5 sets of max effort.  And finally, 10 minute of overhead lunges, db shoulder to overhead, and v-ups.

Wednesday – Tempo back squats!!  We’re going SLOW today….8 count descent!  After, wallballs and biking!  Simple, not easy 😉

At Home WOD – 2 metcons today.  From 0-12, hspu and devil’s presses.  From 15 on, wall balls and running.

Thursday – Barbell bridges and snow angels up first.  Then, 12 minutes of hang power cleans, shoulder to overhead and overhead lunges.

At Home WOD – RISE and GRIND!  40 sec on/20 sec off interval WOD!

Friday – Working for 30 minutes!  Running, power snatches, and bar(f) facing burpees 😉

At Home WOD – 4 rounds working against an 8 minute clock – running, db snatches and burpees over the dumbbell.

Saturday – 5 minute AMRAPs today!  Grab a dumbbell or kettlebell, a wall and an abmat if you have one!

Sunday Endurance – Grab a backpack and fill it with some weights, we’re going on a ruck run!

What’s your game plan for this week?  How many workouts will you complete?  Let’s make it a great week!

A Look Ahead : Programming Week of 04/20

Oh man, this is sure what we are hoping and praying for!!!  Hopefully next month the world will start to re-open a bit and we can re-open as well!  But until then…we carry on!  Another week of at home workouts are ready to go and we finish up Week 3 of the CrossFit Games Support Your Local Box Challenge!

Coach Alex and The Fuel Method have some exciting things happening in May as well!  The next TFM Kickstart begins Monday, May 4th!!  Join us for 6 weeks as we learn how to fuel our bodies and achieve results that last a lifetime!  Get all the details here and reach out to Alex with any questions.

Here’s your look ahead…

Monday – Bench press day!  Lower weight, higher reps.  After, some fun intervals of burpee box jump overs + a little gymnastic work (strict hspu, strict pull-ups, and t2b.

At Home WOD – Affiliate Challenge 3 for the Support Your Local Box Challenge!  50 is the number of the day…db deadlifts, abmat situ-ups, box step-ups and single arm db thrusters.  Then a little accessory work to finish you off.

Tuesday – Front squat day!  Then, a chipper of single arm db thrusters and waiter’s carry db lunges.  See ya legs!

At Home WOD – Tempo goblet squats!  Slow…feel that burn!  You’ll superset these with some hamstring curls or RDLs.  After, some interval work of single arm snatch and overhead lunges followed by a little core accessory work, too.

Wednesday – Alternating EMOM fun!  Biking or rowing, doubles, t2b, devil’s presses, and rest (thank goodness!).

At Home WOD – Alternating EMOM fun!  Doubles, box jumps, v-ups, single arm devil’s presses, and rest (thank goodness!).

Thursday – Snatch day!  Working through some single reps.  Then, 5 rounds of a simple couplet of bar over burpees and overhead squats!

At Home WOD – 45 seconds on/15 seconds rest moving through 4 stations!  Full body, cardio and core!

Friday – Starting off with a chipper of rowing, deadlifts and rowing!  Afterwards, barbell bridges and banded pull aparts.

At Home WOD – Starting off with a chipper of running, db hang cleans, and wallballs or goblet squats!  Afterwards, barbell bridges and banded pull aparts.

Saturday – Grab your box (or something to step up on), a rope and a dumbbell and join us at 9am on Zoom for Saturday with the Shucks!

Sunday – Row, Bike or Run…athlete choice this endurance Sunday!

We miss you guys!  Keep up the great work and we’ll be back together one of these days!!