A Look Ahead : Programming Week of 06/11

In case you missed our Instastory announcement (follow us @crossfitpineville), this coming week is a deload week!  Do your body a favor and take advantage of this deload week.  Tone it down, dial it back a bit, your body will thank you & be ready to work even harder next week!!

Yoga is this Saturday, the 16th!!!  Perfect way to close out a deload week, so grab a mat and meet us on the RISE side at 1045 after AM CrossFit and RISE classes!  The more the merrier, non-members are only $5, so bring a friend 🙂

Our check in contest is going strong & our 5 Year Anniversary Party is less than 2 weeks away!!!  Don’t miss it!  Here’s your look ahead…

Monday – Back squat day!  Sets of 10 around 60%.  Then we begin the week with a 15 min AMRAP of rowing (or rx+ biking), pull-ups (or rx+ c2b), running, burpees & doubles.  Fun times!

Tuesday – Some gymnastics work that will feel like a metcon by the end 😉  After, some clean work between 60 & 80%.

Wednesday – You’re working against a 12 minute clock today.  4 rounds of running, wallballs, db snatches and burpee box jump overs!

Thursday – Skill work today, focusing on rope climbs, handstands, & muscle up progressions.  Afterwards, some interval work of rowing, KBS, biking and HR push-ups!

Friday – Sotts presses and overhead squats to start your weekend!  A fun push/pull metcon of floor presses & pull-ups to close out the week.

Saturday – Partner WOD Saturday in full effect!  Grab a partner & get to the gym!

Sunday Oly with Becca!  See you at noon 🙂

RISE Look Ahead

Monday – Glycolytic Interval – 45 sec on/15 sec off – Arms & Legs day!

Tuesday – Aerobic Interval – 1:20 on/30 sec off – the focus is Paced Cardio!

Wednesday – Strength Day!!

Thursday – Tabata Interval – 20 sec on/10 sec off – Core day!

Friday – Glycolytic Interval – 40 sec on/20 sec off – we’re Spartan-ish today 😉

Saturday – Aerobic Interval – 1:05 on/25 sec off – All shoulders!

Excited for an awesome week!  As always, we’ll see you at the box!!