CFP May Newsletter

Happy Birthday to our May Babies!! May 5 – Padej May 6 – Jason C May 7 – Ashley May 11 – Phil May 12 – Joel May 17 – LIbba May 19 – Lori, Young May 30 – Wendy R

Happy May Athletes! We’re celebrating the heat & 1 whole year at CFP!!! We’ve been training our 1 Rep Max Clean, 3 Rep Max Push Press, 800m run & Fran time for the past 5 weeks! This is our 6th week of training these measures, along with thrusters & pull-ups. Next week we re-test, followed by a deload week. We’re excited to see everyone’s gains & improvements! There’s lots going on at CFP this month!! Read below to get all the details on CrossFit Kids, an upcomingPull-up Clinic, a Melanoma Awareness Event & CFP’s 1 Year Celebration – Adult Field Day Style! We absolutely love coming in to coach you guys day in & day out! This is truly our dream jobs! We can’t believe it’s been a year of fun already, so here’s to many, many more! And, as always, keep up the good work!! Your coaches, Warren, Brandon, Michelle & Cole

CrossFit Kids Pineville – Coming June 2014!!! We are super excited to announce the start of our CrossFit Kids program this summer! Who: All kiddos ages 4-11! What: 6 Week CrossFit Kids Pineville Summer Session. When: June 18th – Aug 2nd, 2 classes a week – Wed 4-435pm, Sat 1030-1105am (no classes the week of July 4th). Why: To instill in your child self-confidence, bravery & a life long love of health & fitness. How much: CFP members – $75/child, 20% off 1st sibling, 40% off 2nd sibling.  Non CFP Members – $90/child, same sibling discounts apply. **Class will be capped at 15 participants. Reserve your kiddo’s spot today with 50% payment. Full payment due by 6/18.** Pull-up Clinic! Join us this Saturday, May 10th, for a FREE Pull-up clinic! Pull-ups are hard, right!? You want to get better at them, right!? This Saturday at 10:30 (right after the 9:30 class ends), coaches will review the various pull-up progressions, walking the athletes through the different stages & identifying each athlete’s current stage. Coaches will “prescribe” different pull-up “homework” for each athlete, individually, based on their level and goals. The clinic will be 45 mins – 1 hr. If you’ve been wanting to improve your pull-ups, don’t miss it! CrossFit Pineville is almost 1 Year Old!!! And we’re ready to celebrate!! Adult Field Day Style 😉 Put your party pants on & join us to celebrate our 1 year anniversary,Saturday, May 31st, 12-3pm!  We’ll provide the games, relays, burgers & a few adult beverages!  RSVP on the sign up sheet in the back & bring a side dish and/or byob. Come ready for a few relay “WODs” & fun for the whole family!! Cornhole Tournement & Raffle – May 17 @ VGBG, 3pm CFP Athlete, Jackie Holmes, has organized a fantastic event to benefit the Melanoma Research Foundation!  May is Melanoma Awareness month & melanoma is close to Jackie’s heart. She has teamed up with Bar Athletes for a corn hole tournament ($40/team) a raffle for some awesome prizes! 100% of proceeds will go the the Melanoma Research Foundation! Join us for this unofficial CFP outing!

CFP April Newsletter

Happiest of Birthdays to all the April babies! Greg – 4/1 Jesse – 4/6 Tom – 4/12 Alex G – 4/14 Angelica & Russ – 4/15 Daniela & Chris R – 4/17 Stacy H & Kayla – 4/18 Alison – 4/23 Chris C – 4/28

Happy April Athletes! The forecast is looking promising & things are starting to heat up around CFP! Last week we tested our 1 Rep Max Clean, 3 Rep Max Push Press, 800m run & Fran time! We’re excited for some fun programming as we train these measures, along with our thrusters & pull-ups over the next 6 weeks. It’s always exciting to see those gains, however big or small! Congrats to the winners of our Paleo Challenge & to all that participated!!  Our top winners were Marieta Stewart, Courtney Enos & Ashley Gill!  Honorable mention goes to Russ Tanis & Stacy Cacciatore! Combined, our top 5 winners lost over 18lbs, 22.5 inches & 26.6% body fat!! Congrats also go out to all those that participated in the CrossFit Open 2014. CrossFit sure handed out some beastly WODs this Open season!  We hope everyone had fun participating! We look forward to training each of you & truly believe we have the BEST community at CFP!  As always, keep up the good work!! Your coaches, Warren, Brandon, Michelle & Cole

Olympic Weightlifting Seminar! Join us Sat, Apr 19th from 12-4pm for an Oly Seminar with our very own Oly coach & Team MDUSA member, Sean Rigsby!! The seminar is $75 & Sean will cover both the Clean & Jerk and the Snatch. This is a great way to take your Olympic Lifting to the next level without having to pay $400-500! Class is capped at 15 participants, email us at info@pinevillecrossfit.com to reserve your spot today!! CrossFit Kids Pineville – Coming June 2014!!! We are super excited to announce the start of our CrossFit Kids program this summer!  Who: All kiddos ages 4-11! What:6 Week CrossFit Kids Pineville Summer Session. When: June 18th – Aug 2nd, 2 classes a week – Wed 4-435pm, Sat 1030-1105am (no classes the week of July 4th). Why:To instill in your child self-confidence, bravery & a life long love of health & fitness.  How much: CFP members – $75/child, 20% off 1st sibling, 40% off 2nd sibling.  Non CFP Members – $90/child, same sibling discounts apply. More Open Gym Hours!! As CFP continues to grow, we are happy to add more class times & open gym hours as needed!  We will now have Open Gym hours on Mon/Wed/Fri from 330-5pm & Saturdays from 1030-1130am. We will continue to have Open Gym on Sundays from 1-230pm.  There will always be a coach present during open gym, however, this is not a class time, so come with a plan in mind. These are great times to make up any missed lifts or WODs, skill work, or to work on a weakness.

CFP March Newsletter

Happy Birthday to all our March babies! March 2nd – Michelle S March 3rd – Rek March 16th – Justin March 21st – Mandy, Keith March 23rd – Oswaldo March 24th – Patricia March 26th – Brittany D, John T March 27th – Chris M March 30th – Jodi March 31st – Nish

Happy March Athletes! Sadly, we failed to send out a February Newsletter!  Oops…thankfully, we don’t think you missed too much going on at the box 🙂 The weather is FINALLY getting warmer & we’re all thawing out a bit! Hallelujah! Each of you have been working very hard the past 6 weeks, training your Back Squat, Strict Pull-ups, & Rowing. This week, we’ll see how your hard work has paid off as we retest to find your new 3 rep max Back Squat, 4 min max Strict Pull-ups, 2k row time & your “Jackie” time! We’re 2 weeks into the CrossFit Open 2014. Several athletes at the box signed up for the Open & are doing an awesome job! We hope you’re all enjoying participating in the Open workouts each Friday, whether you’re signed up or not! We truly enjoy seeing all of you at the box each & every day! We are so thankful to have such great athletes & community at our box!! As the weather gets warmer, rest assured you’ll look better by the pool this year by putting in the work at CFP! Keep it up!! Your coaches, Warren, Brandon, Michelle & Cole

Spring T-Shirt Order! We’re making a spring t-shirt order March 21st! T-shirts will be $25. Guys t-shirts will be orange, ladies can chose between purple or green, all with the barbell flag on the back & CFP/barbell on the front “pocket”. Sign up today! (We are asking for pre-payment for all orders. We can charge your account in Wodify on the 21st or you can bring cash.) 2 Weeks Left in our Paleo Challenge! The end is in sight! All those participating in our Paleo Challenge are doing such a great job, sticking to this lifestyle change through Valentine’s, birthdays & St. Patty’s Day! After all, life will keep happening & not so great food choices will always be readily available. It’s about eating more good stuff than bad stuff, feeling better, & enjoying life more, so stay with it! Will it always be easy? Nope. Will it be worth it? Absolutely! Coming soon to CFP! Coach Michelle is getting her CrossFit Kids cert this month! We’re excited to offer CrossFit Kids starting this June! 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. Be sure to tell your kids, your friends’ kids, and your kids friends 🙂 Stay tuned for more info!

CFP January Newsletter

 

Happy New Year Athletes!! We hope your 2014 is off to an awesome start! A new year brings a clean, fresh slate. A perfect time to start anew, create some healthy habits & set some goals for the new year! We’re here to encourage & support you along your fitness journey & we’re ready to support you as you make some positive changes in the new year! Don’t get bogged down by lofty resolutions!  Pick small, measurable & attainable goals that can be reevaluated monthly, weekly, or even daily.  Small changes add up to BIG successes! If you have a 2014 goal, feel free to add it to our white board at the box. Don’t hesitate to ask us questions, share your goals & ask for support.  We’re here to partner with you & want to see you succeed! Here’s to a happy & healthy 2014!  Your coaches, Warren, Brandon, Michelle & Cole Happy Birthday to the New Year babies! Rich – Jan 13 Jung – Jan 15 Samantha-Jan 19 John G – Jan 24 Robert – Jan 27 Corey – Jan 28 John B – Jan 29 Fight for Fitness! We wanted to say a HUGE Thank You to all that came out to our Fight for Fitness event this past Saturday!!  It was an awesome day & our event was definitely THE thing to see at the Health & Fitness Expo! All CFP Athletes that participated were entered into a drawing for a FREE tub of protein!  Our winner is…Young Kim!! Congrats to all of you & thanks again! In Case of Inclement Weather… Always check our homepage for any weather related closings or cancellations! In the event of inclement weather, we’ll be sure to make announcements on the front page of our website, Facebook & Twitter. Unless the roads are unsafe, we’ll most likely be open 😉 It’s cold this week, but we’re open!  Dress warm!! Olympic Lifting Seminar We have a few spots left in our Olympic Lifting Seminar this Sat, Jan. 11th from 12-4pm!!  Join our Oly Coach & Team MDUSA member, Sean Rigsby, this Saturday as he goes over the Clean & Jerk and Snatch!  The course is $75 & is a great way to take your lifting to the next level!  Email info {at} pinevillecrossfit {dot} com to reserve your spot! FitAID – Coming soon to CFP! We will soon be carrying FitAID at the box! FitAID is the premier, Paleo friendly performance & recovery beverage made specifically for athletes.  FitAID is all natural and certified gluten free.  It contains glutamine, BCAAs, Omega 3 EFAs, glucosamine, B complex, Vitamins C, D & E, natural anti inflammatories, quercetin, CoQ10, & green tea leaf extract, making it the most comprehensive and effective pre & post WOD drink out there!  It’s lightly carbonated, sweetened with raw organic blue agave & stevia, has only 45 calories per can & tastes great!  We can’t wait for you to try them!  To learn more about FitAID, click the picture above. Reserve Your Spot in Class with Wodify In order to reserve your spot in class, you must pre-register & sign-in to your preferred class time!! As CFP is growing, we have now put caps on class sizes to ensure quality of instruction & safety for all. You can view class availability & sign in from our schedule page by clicking login next to the reset button, entering your Wodify login info, then clicking the calendar icon by your preferred class time. You can also sign in from your phone. Class spots open 36 hours in advance. View Wodify’ssupport page to add the shortcut to your phone and learn how to navigate the mobile site. If you have any questions, feel free to ask any of your coaches for help!! CFP After Holiday Party! Who: All CFP Athletes & their significant others! What: CFP After Holiday Party!! Where: Brandon & Michelle’s home When: Saturday, January 18th, 530pm-until? Why: To celebrate each of you, our awesome athletes! We have a great community of people at CFP! The holidays were super busy for everyone, but we still want to get together, outside of the box, and continue to build that community!  CFP will provide the appetizers & wings! BYOB & come on over to Brandon & Michelle’s house to hang out, mingle & enjoy our CFP community! CFP Paleo Challenge! Get ready for CFP’s 1st Paleo Challenge!!  Paleo in a nutshell – Meats, vegetables, nuts & seeds, some fruit, little starch, no sugar.  Learn it, embrace it, live it.  We’re getting things all set up for our 1st Paleo Challenge, starting this February!  Stay tuned for more details!  Get ready to feel better, sleep better & see more PR’s beside your name!  You have nothing to lose (except body fat & inches!) & so much to gain (including prizes & muscle!)!!

 

CFP December Newsletter

Happy December Athletes!

We’re extra thankful this holiday season to be celebrating with all of you! CFP is as great as it is because each & every one of you is a member!!  We’re so glad to have met each of you & are thankful to have you as part of our CFP community!

The holidays are always extra busy, but we hope you’ll continue to make your health & wellness a priority! There’s lots of great stuff going on & coming up at CFP so read below for all the details.  We look forward to seeing you in the box!

Your coaches,
Warren, Brandon, Michelle & Cole

6 Week Retesting You’ve worked super hard these past 6 weeks to train your Front Squat, Power Clean, Pullups, Pushups, Air Squats & Mile Run!  This coming week (12/9), we retest!!  Get ready to see some big improvements & celebrate some December PR’s!!!  You’ve earned it!! Fight for Fitness! Our first competition is less than a month away!!! We really need your support!! Click the picture to sign up!!! Fight for Fitness is Jan. 4th at the Greater Charlotte Health & Fitness Expo! It’s 100% scalable & for any & all CrossFitters! It’s supporting a great cause & will be your only chance to workout that day as we’ll be closed.

Give the Gift of CrossFit! Ask us how you can gift a month of CFP classes to a friend or family member for only $50!!! Don’t miss this deal, it won’t last long!!

Our Holiday Raffle is underway! You still have time to be entered!! Attend 15 classes (there’s still 16 days left!) between Nov. 29th & Dec. 22nd to be entered in our raffle to win 25-50% off your next month, a FREE spot in Fight for Fitness or a FREE tub of protein!! CFP Holiday Hours Tues, Dec. 24th – 6, 9, 11 am classes.  No pm classes. Wed, Dec. 25th –Closed!  Merry Christmas!! Thurs, Dec. 26th –Normal schedule. Tues, Dec. 31st – 6, 9, 11 am classes.  No pm classes. Wed, Jan 1st – 12pm Open Gym, 1pm WOD We’re having an After Holiday Party! December to January is a busy season, so we’re planning an After Holiday Party! We’re thinking Sat, Jan. 18th, time & location to be determined! Appetizers will be on us & friends & family are welcome! Stay tuned for all the details!

 

CFP November Newsletter

Happy Birthday to all the November babies!! Bryan R – 11/10 Gary S – 11/13 Jackie – 11/16 Terri L – 11/19 Maria – 11/23 Allison – 11/26 Jeb – 11/28 Joowon – 11/30	Happy November Athletes!! How is it already November!? This fall is definitely flying by!  The weather is definitely getting cooler, but we’re warming right up in the box!  We’ve got lots of announcements & updates, so be sure to read through carefully!  There are lots of exciting things going on over the next couple of months & we hope that each of you will be a part of them! We’re a week into our 6 week programming cycle & everyone is doing awesome!  Keep up the hard work, athletes!!  And as always, let us know if you have any questions, comments, or concerns. Your coaches, Warren, Brandon & Michelle Are you signed up yet!? CFP is hosting our first Charity Competition Event!  Click the picture above to be taken to the event page & get signed up! The 1st 20 athletes to sign up will be entered into a drawing for a FREE tub of protein!! Once you’re signed up, write your name on the whiteboard! 🙂 SuperFit Games – Sat. Nov. 16th! Coaches Warren & Brandon are competing in the Team SuperFit Games!  It’s Saturday, Nov. 16th at CrossFit Steel Creek.  We’d love to get a super loud cheering section together, so put it on your calendar & come support your coaches! We’re not sure of workout times yet, but will share details as we get them!
“because when i pick up the weights, the kind on my shoulders are lifted, too.” ….reasons to be fit.
Do you want to be a Spartan!? The Spartan Sprint is March 22 & 23, 2014 at the National White Water Center.  It’s a 4-5 mile obstacle race & is a blast!  We’re thinking of creating a team, so let us know if you’re interested! The more people that sign up, the more of a discount you get 🙂 Holiday Hours   Wed. Nov. 27 – Regular Schedule Thurs. Nov. 28 – Closed!  Happy Thanksgiving! Fri. Nov. 29 – 10am WOD only! Sat. Nov. 30 – Regular Schedule Social Integration Have your PR’s & WOD results post to Facebook & Twitter!  You’re working out hard & are proud of your results, as you should be!  Follow the directions from this link to integrate Wodify with your Facebook & Twitter accounts to share your PR’s with your people 🙂  There will be some raffle prizes in December for all those that are posting, so get integrated ASAP!

CFP October Newsletter

Happy October Athletes! Below is CFP’s October Newsletter!  It’s full of updates & announcements about all that’s going on at the box! The weather’s getting cooler & schedules are getting busier, but we hope you continue to make time to further your health & fitness goals!  We look forward to seeing you in the box!

Schedule change! Starting this Saturday, 10/12, we will offer 2 class times – 8:30am & 9:30am! We’ve dropped down to 2 classes on Saturdays for the time being.  We hope this will continue to build more community within CFP by bringing more athletes to class together & giving everyone a chance to workout with other athletes they may not see or get to workout with during the work week!  We will continue to monitor class sizes & our schedule as our membership grows. Lace up those Nano’s & we’ll see you Saturday! Bro Tanks are here! If you signed up for a bro tank, they’re in! Tanks are $20. You can pay for your tank next time you’re in, we’ll take cash check or card! Anyone lose a shoe? Hoodie Order We will be placing an order for CFP Zip-up Hoodies! The weather’s finally getting cooler, so sign up to get your CFP Hoodie!  They will be similar to the one’s pictured above.  We’re currently pricing them out and deciding on the logo.  We will have a mock up picture to share as soon as it’s ready!  Hoodies will be about $40-45.  Don’t miss out on this order!!

Uh oh…where’s coach!? Athletes, sadly, your coaches are human! It is, of course, our priority to serve you, our athletes!  This includes being at the box with ample time prior to class time so you can change, stretch, warm up, etc.  In the event a coach is not at the box at least 10 minutes prior to start time, please call Warren first (he lives the closest) at 252-258-6188.  Then, if needed, call Michelle at 704-650-3452.  You can call Brandon at 616-443-6111, but he’ll probably be in another state 😉 Wodify Reminder Please double check your payment information in Wodify! Debit cards and credit cards expire & often times we may not remember until a payment tries to hit.  Double check your payment information in Wodify this month, just to be sure everything is up to date and current!  We so appreciate it!