Are You Taking the Challenge?

Monday, Monday, Monday!  Are you ready, our Clean Eating Challenge begins Monday!


And if you follow that meme above, you’ll surely lose weight because you won’t be eating any food!  Soapy food = yuck! 😉

Read all of the details here, but I’ll give you a quick recap below:

  • We’re calling it a “Clean Eating Challenge” because no one way of eating works best for everyone.  So weather you prefer Paleo or Macros or Whole 30, you’re covered!  The big idea here is that you’re paying attention to what goes into your mouth, making an effort to eat well in order to fuel your body & tracking/being held accountable.  Reference this post or this post or this post for more info on the lifestyles (not diets) mentioned above.
  • 6 week challenge from Mon 9/14 – Sun 10/25
  • Schedule a time with coach Michelle, Stephanie or Amy to take your weight & measurements the week of the 14th.  We will re-weigh & measure the week of Oct. 26th.
  • Earn up to 8 points a week – 1 pt per week for turning in a food log for review by coach Michelle, Stephanie, Amy or other coach of your choosing. 1 pt per day for working out, in or outside the gym.
  • The most points + biggest weight loss/change in measurements wins prizes!!  Lose weight & win supplements, what’s not to like!?

Seriously, join us on this challenge!  Challenge yourself to clean up you’re eating & really see the changes you’ve been working so hard for in the gym.  Working out is just part of it.  You can’t out train a crappy diet 😉

This post from last year (Why you should take our Health & Wellness Challenge & How to Survive) has lots of helpful tips, recipes, & websites to reference.  Take advantage!  Let your coaches know if you’re taking the challenge, set up your “weigh in” time & be sure to share any recipes & tips in our CF & RISE FB groups!

Let’s do this!


New T-shirt Order

gym clothes

Who doesn’t love new gym clothes???  Well you are in luck…we are placing an order for new CFP t-shirts.

Crossfit Mayhem

The t-shirts are next level tri-blend, a crew for the guys and ladies can choose between a V-neck and a crew.  The cost is one for $22 and two or more shirts are $20 each.  The order is going to be placed on 08/24, so be sure to get your name, size and color on the sign up sheets under the TV’s!  Below are links to check out the colors and shirts…

Don’t miss out on looking fresh this fall!!!  Be sure to sign up at the box today!

Women’s WOD & Wine Night!


Alright ladies, mark your calendars!  Tell the boyfriends you’re busy, leave the hubby at home & put the kids to bed early because it’s Women’s WOD & Wine Night!!


Not on Women’s WOD & Wine Night we won’t 😉

Join us Saturday Night, August 22nd at CrossFit Pineville for Women’s WOD & Wine Night! We’ll kick off the night at 5pm with a fun partner WOD (Workout Of the Day) appropriate for all levels, followed by a little cardio funk and a glass or two of your favorite red or white!

Women’s WOD & Wine Night is FREE and open to any and all ladies!  Bring a friend that’s been wanting to try CrossFit & get ready for some FUN!!

RSVP at the front desk (with number of guests, if known) by Wed. Aug 19th.

CrossFit Kids Fall Session 2015


Calling all CrossFit Kids, Lil Beasts & Jr Beasts!  Our CFP CrossFit Kids Fall Session will be starting next month, Sept. 23rd!  Our beasts in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your Lil Beast signed up ASAP 🙂

Who: All kids ages 3-12 & Lil Beasts in Training – Jr Beasts ages 3-5, Lil Beasts 6-12 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Lil Beasts Fall Session

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wednesday, Sept 23rd – Saturday, Nov 14th
  • Wednesdays: Jr Beasts 5:00 – 5:25pm, Lil Beasts 5:30 – 6:00pm & Saturdays: Jr Beasts 9:30 – 9:55am, Lil Beasts 10:00 – 10:30am – parents can workout while their kids do as we have CF/RISE classes at this time!  While waiting for their CFK class or once their class is finished, up and coming Beasts will hang in the kid room while mom & dad finish their workout!

Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness.

CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.

How much:  $80 for the full 8 week session. For 16 classes, that comes to only $5 per class!!

*We know that many families have more than 1 Lil Beast! We offer discounts for additional siblings participating in Lil Beasts as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.


Don’t miss out on our Fall CFK Session!  Email us at, call us at 704.889.0190 or talk to Coach Stephanie or Michelle to get your Lil Beast signed up.  And please spread the word to your kid’s friends – the more the merrier!

4th of July Hours


FYI athletes…we will only be having one class this Saturday, July 4th!  CFP will only have our regularly scheduled 9:30am class.  **No 8:30am class this weekend!  RISE will have the regularly scheduled 9:30am class and will add a 10:30am class if needed.  No Lil’ Beasts this week!!  Make sure you sign up for the class you plan on attending!  Happy 4th!!!

A Look Ahead : Week of 06/22 Programming

week 06 22

We are entering into week 2 of our training.  You will see a good mix of weightlifting and metabolic conditioning this week.  Come to class ready to throw some weight around and yep…you might see some running this week!

Monday – we start off class by introducing a new weightlifting movement…Tall Cleans.  An 8 min EMOM follows those with a complex of cleans and high hang cleans.  We wrap up the day with a 10 min AMRAP of some kettlebell work and burpees!

Tuesday – Gymnastics will kick off class today.  Static arch and hollow holds, as well as pull ups!  We end with 8 rounds of 200 meter sprints.  Some of you are looking like the picture above at this point!

Wednesday – It’s getting pretty squatty today athletes.  4 sets of 10 front squats…choose your weight wisely!  A 3 rounder with HR push ups, power clean, jerks and bar-facing burpees will finish us off, in more ways than one!

Thursday – For those of you who prefer a good metcon, today is your day.  We have a 7 rounds, yep that’s right…7, of a 300 m row, bar muscle ups or strict pull ups and hang power clean!  Sounds like you better get that grip ready!

Friday – TGIF athletes!  Our weightlifting today is push jerk and push press.  We end with two-4 min AMRAPs.  One of doubles and wallballs and the other of doubles and med ball slams!

Saturday – Grab a partner and get ready to work!  Today we will be taking on the Triple Three from last years Games!  3000 meter row, 300 double unders and a 3 mile run.  Don’t worry, there is a 45 min timecap to save you!

Sounds like it is going to be a great week!  We have been welcoming lots of new athletes, so make sure to say hello if  you see them!  Work hard and smart this week, and as always…see you at the box!!!