CFP BLOG

FEATURING OUR BOX, DAILY WODS, PICTURES, ATHLETES, & RECIPES

A Look Ahead : Programming Week of 11/13

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Ughh, work, always getting in the way of your CrossFit schedule 😉  We hope you had fun testing some of the girls last week.  This week is full speed ahead, no days off as the holiday season approaches!

Here’s your look ahead…

Monday – Today is some running, doubles & kbs.  5 sets to be exact, every 7 minutes!  Never miss a Monday!

Tuesday – We weight lift first today mixed with some accessory work.  Some strict shoulder press superset with some hollow rocks.  After, 6 sets of rowing, burpees and a little running!

Wednesday – Working some hang cleans today!  Then a longer metcon, a 21 minute AMRAP.  Think about pacing and just keep moving!

Thursday – Back squat day!!  Working up to a heavyish 3 rep today.  Your metcon is a fun triplet of front squats, pull-ups and running!

Friday – Ending the week with a snatch complex of power snatch + hang snatches.  Afterwards a fun chipper!

Saturday – A fun partner WOD of rowing & wallballs!  Grab your partner & get to work!

Sunday Oly with Becca!!  Be there!

RISE Look Ahead

Monday – Aerobic interval – 1:20 on/30 sec off

Tuesday – STRENGTH DAY!

Wednesday – Anaerobic interval – 20 sec on/20 sec off

Thursday – Aerobic interval – 1:05 on/25 sec off

Friday – Glycolytic interval – 30 sec on/15 sec off

Saturday – STRENGTH DAY!

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