Getting started: Rising General Program Options


Rising Foundations:  If you are completely new to CrossFit, we require a 3 class foundations program designed to introduce you to the basic movements you will encounter in our CrossFit classes. Offered Tuesday, Wednesday and Thursday at 8:30 am on a rolling admissions basis, this 3-class program will familiarize you with Olympic lifting, power lifting and basic CrossFit gymnastics movements so that you will feel comfortable tackling the workout of the day (WOD) when you begin regular classes. Additionally, you will receive nutritional coaching and healthy, clean-eating diet information to start you on the path to more complete health and wellness.


Workout of the Day (WOD): If you have completed our Rising Foundations program or you are transferring to Rising after CrossFitting at another reputable box, you will have the option to jump right into our traditional programming on a daily basis.  Designed for everybody and with the option to scale any movement or workout, these classes will follow a traditional CrossFit model, offering a set warm-up, strength or skill piece, group metabolic conditioning (met con),  and concluding with cool-down and mobility.  These classes will be offered every day throughout the day and will always be lead by an L-1 certified head coach.  Larger classes will also be assigned an assistant coach as well.


Endurance and Speed Conditioning Classes:  Looking for an “outside the box” option?  Led by Michelle Crawford, these classes will be right up your alley.  Combining functional cross-fit body weight movements with sprints and longer endurance running work, this option is a great change of pace from our traditional CrossFit classes or can be used as phenomenal supplemental training for endurance athletes.  Monthly unlimited Rising members will be able to attend these class free of charge.  There is also the option to purchase a Speed/Endurance Class punch card if you are not a Rising CrossFit Ballantyne member (marathoners, tri-athletes, etc are welcome! )


Introductory Class: Never done CrossFit before?  Interested in trying before you buy?  You can schedule a personal or small group appointment with head coach Dave Borrelli between 1 and 4 pm Mon or Wed or 12-1 on Saturdays.  Please note,  it is not necessary to complete an introductory class prior to starting one of our other programs, but, if you would like the opportunity to ask some questions, tour the gym, and be put through a CrossFit workout at a time/day that fits your schedule, this may be the option for you.


Specialty Programming:


Gymnastics Seminars: Wondering why you haven’t mastered the kipping motion or why that first muscle up is still evading you? Every month, former Division I gymnast, elite CrossFitter and Rising CrossFit Coach Pamela Gagnon will break down a specific CrossFit gymnastics movement  with the goal of improving efficiency, technique, form, spatial awareness and core strength. These specialty classes will be offered on the weekend and will require pre-registration.


Mobility Classes:  MOGA Charlotte owner and competitive CrossFitter Emily Breeze Ross will be  coaching a stretch/flexibility class several days a week.  Deep Stretch is similar to and commonly referred to as Yin Yoga or Restorative Yoga.  In our Deep Stretch class, poses are held for 3 minutes, which allows the muscles, tendons, and ligaments to stretch and open up.  It is great for anyone that is looking to relax and relieve stress and is recommended for the active athlete in need of muscle release and increased flexibility.  


Advanced Programming/Competitive Team Training:  Designed for the aspiring Regional or Games level athlete, this program is by invitation only.  Available to Rising members and members of other boxes.   If interested, please contact head coach/owner Michelle Crawford @ for more information.


Personal or Group Training:  Designed for the individual or small group of individuals who is looking for some more  assistance with traditional crossfit movements.  These sessions can cover anything from introductory skillwork to trying to perfect chest to bar butterfly pull-ups.  Appointment only, these sessions will be scheduled through and run by Head Coach David Borrelli