A Look Ahead : Programming Week of 07/09

It’s SuperFit week!!!  This picture is a flashback to last summer’s 4 person event where our female novice ladies took 1st place.  This Saturday we have 4 different teams competing!!  After you WOD Saturday morning, head on over to CrossFit Steele Creek to cheer everyone on, hang out and have a good time!

Hope you all enjoyed your 4th!  Back to a normal, full week this week and back to Oly this Sunday!  Here’s your look ahead…

Monday – Front squat day!  5, 5, 5+ at a little higher percentages this week.  Then, a quick sprint of rowing, burpee box jump overs and pull-ups, followed by a little accessory work.

Tuesday – We’re running stairs today!  All the body weight movements today with 4 sets of a run, strict pull-ups, HR push-ups, sit-ups & air squats.

Wednesday – Handstand push-up work + strict pull-ups/bar MU first.  Then deadlifts and a fun 5 min AMRAP of wallballs & box jumps to smoke your legs 😉

Thursday – We start off with an alternating EMOM of power cleans, bar over burpees & doubles.  Afterwards, some kettlebell accessory work!

Friday – 6 sets of running, t2b, dumbbell clean & jerks, and strict pull-ups.  The faster you go, the more rest you’ll get 😉

Saturday – As always, a fun partner WOD awaits!  A little rowing buy in & 50 reps of all your favorite movements!

Sunday Oly with Becca is back!  Come lift!!

RISE Look Ahead

Monday – Cardio & Legs – 45 sec on/15 sec off – get ready to feel the leg burn!

Tuesday – Aerobic Interval – 1:20 on/30 sec off

Wednesday – Strength Day – all the shoulder pump!

Thursday – Tabata!  20 sec on/10 sec off

Friday – Functional Fitness – 40 sec on/20 sec off

Saturday – Spartan-ish – 1:05 on/25 sec off

Bring your A game & be ready to work!  As always, we’ll see you at the box!