A Look Ahead : Programming Week of 04/16

Sweat. Grit. Fun.  Yesterday was an absolute blast and we had so much fun at Battle of the Ages 3!!  Big congrats to all the teams that participated and especially the teams that podiumed and took home an awesome sword, axe or mace.  And a HUGE thank you to all our wonderful volunteers!  We could not have put on the event without our athletes who gave up their Saturday to judge and make sure the event ran smoothly!  We’re already looking forward to Battle of the Ages 4 next year!!

It’s shaping up to be another great week at the box!  We’ve got some fun workouts planned and we’re excited to cheer on masters athlete, Ann Marie, as she takes on the Regional Online Qualifiers workouts for the CrossFit Games this weekend!  Plus, Saturday is Yoga for Athletes, so grab a mat & we will see you there!!

Here’s your look ahead…

Monday – Snatch day!!  Working some snatches from each position today.  Then a nice chipper of running, strict hspu, deadlifts, air squats and running to close us out!

Tuesday – Starting off with an alternating EMOM of strict ring dips, strict + kipping pull-ups and rope climbs.  After, some front squat doubles.

Wednesday – Working through some push jerk percentages first thing today.  Afterwards, 4 sets of running, pull-ups & overhead squats against a 5 minute clock.

Thursday – Today we have some accessory work up first, followed by all the deadlifting and wallballs.

Friday – Back squat day!  Paused back squat that is.  Your metcon today is running and weighted lunges, hope you don’t need your legs all weekend 😉

Saturday – Partner WOD Saturday is back after BofA this past week!  So grab a friend, make them sweat it out and then stick around to stretch it out at Yoga for Athletes!!  Yoga is right after classes on the RISE side!

Sunday Oly with Becca is back this week as well!  Come get your lift on!

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

Let’s make it an awesome week ahead!  We’ll see you at the box!