Shop Small Saturday 2018!

Happy Thanksgiving athletes!!  Have started your Holiday shopping this season?!  This Saturday is Shop Small Saturday and we would love for you to consider shopping small with CrossFit Pineville & RISE Charlotte this year!!

We are offering OVER a 15% off discount for a 1 year paid in full membership to CrossFit Pineville or RISE Charlotte for 2019!!!  Make your health a priority this next year & give this gift to yourself!  Or better yet, share this gift with friends and family, it’s good for any new members as well, and working out with friends is always more fun!

You have until December 15th to lock this deal in before it’s too late!!  For a RISE member this is a savings of $200, for the average CrossFit member, it’s a savings of $300, and a $500 savings for a couples membership!  You’re getting almost 2 full months FREE!!

**This offer is good for current or new members for unlimited memberships. The discount will be applied to our current rates. First 5 to pay receive the discounted rate.**

Cheers to your health & wellness in 2019!!!

A Look Ahead : Programming Week of 12/04

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Have you RSVP’d to our CFP/RISE Christmas party yet??  It’s NEXT Saturday & we are super excited to celebrate with all you wonderful people!!!  We will be ordering Salsarita’s for dinner, so if you plan on eating, be sure to RSVP!  We’ve also deemed it an ugly sweater party, so wear your ugliest if you dare!  AND, bring a $10 gift if you want to participate in our white elephant gift exchange!

SuperFit is also this coming Saturday & CFP has 5 teams competing!!  Head on out to CrossFit Steele Creek to cheer everyone on after your Saturday morning WOD!

Don’t forget, our Shop Small Saturday deal for CFP & RISE is still available until the 15th of this month!  It’s not too late & you haven’t missed out, so don’t delay!  Make the commitment NOW to make your fitness, healthy & wellness a priority in the coming year!  You will not regret it!!

Here’s your look ahead…

Monday – Back squat day!! Working through some percentages & then finishing off with a set of 10!  Your WOD today is 3 rounds or running, burpee box jump overs & chest to bar pull-ups (rx+ bar muscle ups).

Tuesday – We start off with a fun clean + hang clean complex today!  After, some rowing, running & DU mixed in with some shoulder to overhead.  Fun times for sure!

Wednesday – Getting upside down today & working on our handstand progressions.  Then, a long chipper to finish you off!

Thursday – Today we have some work rest ratios – 2 mins on, 2 mins off for a few rounds of shoulder to overhead, front squats & bar facing burpees, oh my!!

Friday – 6 sets of some hang power clean work for our weightlifting today.  Then, another chipper today of running, burpee box jumps, pull-ups (rx+ c2b) & wallballs.

Saturday – Deadlifts, toes to bar & sandbag runs will make a fun partner WOD for sure!!

RISE Look Ahead

Alright RISErs….some benchmark testing starts this week!  If you’ve ever wanted to test your fitness & see if you’re really getting better, benchmark workouts are the way to go!  We encourage you all to participate in the coming benchmark workouts this month, log your results in Wodify, and retest those results in a few months.  You’ll see all that hardwork & dedication paying off with a big fat gold star on Wodify!!

Monday – Anaerobic interval – 20 sec on/20 sec off!

Tuesday – Glycolytic interval – 40 sec on/20 sec off!

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

Thursday – Anaerobic interval – 30 sec on/20 sec off!

Friday – Strength Day! And 1st Benchmark – Karen!!

Saturday – Glycolytic interval – 45 sec on/15 sec off!

As always, we’re excited to see you at the box!

A Look Ahead : Programming Week of 11/27

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That’s right…we’re still in it for the gains even during the holidays!!  Hope you all had a wonderful Thanksgiving!  This week it’s back to work!

We’re just 2 weeks out from SuperFit & our CFP/RISE Christmas Party!  We’ll be catering in some food to the Shuck’s house post SuperFit, so be sure to RSVP in our private FB group, bring a dessert to share if you’d like & your drink of choice!

And don’t forget our Shop Small Saturday deal is still going on!  Don’t wait to feel great, take advantage of this amazing offer ASAP!

Here’s your look ahead…

Monday – Starting our week with some hang snatch & snatch work.  Then, 3 rounds of rowing, pull-ups & snatch!  Get ready for a good sweat sesh to start the week 😉

Tuesday – Some paused front squat & front squat work to start, followed by pull-ups, ring dips (rx+ MU) & thrusters!  Oh my!!

Wednesday – Deadlift day!  Working up to a heavy 2 rep around 80%.  After, a long & steady alternating EMOM!

Thursday – Floor pressing today, working up to heavy double.  Your metcon is a fun, classic couplet of hang power snatch & ring dips.  Good luck using your arms tomorrow!

Friday – Back squat day!  Get those percentages ready.  After, a little chipper of rowing, t2b & overhead squats.

Saturday – Partner WODs are the best!! Great a friend & come break a sweat!

Sunday Oly with Becca is back this week!  Come train those lifts!

RISE Look Ahead

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

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

Wednesday – STRENGTH DAY!

Thursday – Glycolytic Interval – 20 sec on/10 sec off

Friday – Anaerobic Interval – 20 sec on/20 sec off

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

It’s a great week to have a great week…as always, we’ll see you at the box!

A Look Ahead : Programming Week of 11/20

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Happy Week of Thanksgiving!!!  We hope you get to enjoy a little vacation time, some family, friends, & of course, really good food!!  We will have abridged hours as follows, but there are plenty of times to still get those turkey buns into the gym!

Wed, Nov. 22nd – Normal hours except NO 7pm CF Class

Thurs, Nov. 23rd – CLOSED!  Happy Thanksgiving to you & yours!!

Fri, Nov. 24th – 9am CF, 10am RISE, 11am CF, 1215pm RISE – NO early morning or evening classes

Sat, Nov. 25th – 830 & 930 am CF & RISE Classes

Sun, Nov. 26th – Open gym only from 12pm – 130pm

If you have family or friends in town that want to come in for a WOD, bring ’em on in!  The more the merrier!  We’re excited to burn off all that delicious food with you post Turkey day 🙂

In case you missed the announcement, we have an incredible Shop Small Saturday deal going on you DO NOT want to miss!!  And our Christmas Party will be Saturday night, Dec 9th at the Shuck’s house!  Check the CFP Private Facebook page for details & to RSVP!  (If you’re not a member of the page, let us know & we’ll add you ASAP!)

Here’s your look ahead…

Monday – Back squat day!  Working through some percentages, then finishing off with a set of 10 – ouch!  Then 4 sets of burpee box jump overs, pull-ups & wallballs, oh my!

Tuesday – We’ll start off with a fun clean complex today and after, 4 sets of running and ground to overhead.  Good news, the running & G2OH reps decreases every round, but the weight on the barbell goes up!

Wednesday – Working on some split jerks today, looking for perfect reps & no misses!  Then, a super terrible fun alternating AMRAP of burpees, DU + t2b, & dumbbell thrusters.  Good luck!

Thursday – Closed!  Happy Turkey Day!

Friday – A fun partner WOD for this post turkey burn!!  A little running and some Cindy action, so bring a friend or family to partner up!

Saturday – Two days in a row of partner WODs, how fun!  Three 5 min AMRAPs with a little built in rest.  Come on out, you know you ate leftovers yesterday 😉

Sunday – Open gym only today from 12-1:30pm.

RISE Look Ahead

Monday – Anaerobic Interval – 30 sec on/30 sec off

Tuesday – STRENGTH DAY!

Wednesday – Aerobic Interval – 3:00 on/1:00 off

Thursday – Closed!  Happy Thanksgiving!

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

Saturday – STRENGTH DAY!

If you’re traveling this week or can’t make it into the gym, just search the blog for Travel WODs to get moving at home or on the road!  We’ve got you covered!  Happy Thanksgiving!!!

Shop Small Saturday 2017!

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Have started your Holiday shopping this season?!  Next Saturday is Shop Small Saturday and we would love for you to consider shopping small with CrossFit Pineville & RISE Charlotte this year!!

We are offering OVER a 15% off discount for a 1 year paid in full membership to CrossFit Pineville or RISE Charlotte for 2018!!!  Make your health a priority this next year & give this gift to yourself!  Or better yet, share this gift with friends and family, it’s good for any new members as well, and working out with friends is always more fun!

You have until December 15th to lock this deal in before it’s too late!!  For a RISE member this is a savings of $200, for the average CrossFit member, it’s a savings of $300, and a $500 savings for a couples membership!  You’re getting almost 2 full months FREE!!

**This offer is good for current or new members for unlimited memberships. The discount will be applied to our current rates. First 10 to pay receive the discounted rate.**

We’re so excited to help you reach all your health & wellness goals in 2018!!!

A Look Ahead : Programming Week of 11/28

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In case you missed the announcement…you can Shop Small with CrossFit Pineville & RISE Charlotte this holiday season!!!  We’re offering an incredible deal for 2017 for all current and new members!  Make your health a priority in 2017 and give this gift to yourself!  Or better yet, spread the word and share this deal with friends and family!!

It’s an amazing savings for the average CrossFitter of over $400 or over $700 for a couple (equaling about 3 months FREE!)!!!  This deal will only be available until next Saturday, December 3rd, so hop to it & contact us ASAP!!  Email us at info@pinevillecrossfit.com to secure your spot today!

We’re excited for a week of work in FULL force over here!!  Thanksgiving had come and gone and we’re staying on the grind, no excuses!  Here is your look ahead…

Monday – Starting the week of with some push press, working to a 5 rep max in 15 minutes.  Then, be ready to work in this alternating EMOM of rowing or biking, HSPU and DU.  You may not get a lot of rest, so take a round off if needed!

Tuesday – Today we’re finding a 1 RM power clean!  Afterwards, you have 21-15-9 of KBS, HR push-ups and pull-ups.  Could definitely be spicy!

Wednesday – Paused front squats are up first today, 5 sets of 4 reps so plan to go heavier than you did for sets of 6 last week.  Then you have 3 3-min AMRAPs of a 500m row + ME KB ground to overhead (clean & jerk or snatch) with a 3 min rest between rounds (thank goodness).

Thursday – And just like that, it’s December!!  We begin the month with an alternating gymnastics EMOM of strict chest to ring pull-ups, L-sits, and handstand walks or wall walks.  For our metcon we have 4 rounds of shoulder to overhead, t2b & DU.

Friday – 3 metcons today!!  Rounds of rowing, cleans and bar work.  The faster you finish the rounds the more rest you’ll get.  Come ready to work!

Saturday – A challenging partner WOD of burpees, KBS, air squats & running awaits!  Grab your partner & get to the box to get your sweat on!!

Sunday Oly – Today we have a power clean + push jerk complex, then some snatch balance work as well!

Ready to make it a great week!!  We’ll see you at the box!

Shop Small Saturday!

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Happy Shop Small Saturday!!!

Have started your Holiday shopping this season?! We would love for you to consider shopping small with CrossFit Pineville & RISE Charlotte this year!

We are offering a 15% discount for a 1 year paid in full membership to CrossFit Pineville or RISE for 2017!!! Make your health a priority this next year & give this gift to yourself! Or better yet, share this gift with friends and family, it’s good for any new members as well, and working out with friends is always more fun!

If you lock this deal in by next Saturday, December 3rd, the month of December will be FREE!! For the average CrossFit member, this is a savings of over $400 and over $600 for a couples membership!

**This offer is good for current or new members. The discount will be applied to our current rates. First 10 to pay receive the discounted rate.**

We look forward to helping you reach all your health & wellness goals in 2017!!!