A Look Ahead : Programming Week of 8/20


Alright athletes & coaches, mark your calendars!!  Saturday, September 1st, Body Fat Test of NC will be at CFP/RISE from 9am – 1 pm with their Mobile Hydrostatic Body Fat Test!  The hydrostatic method is the gold standard way for measuring Body Fat Composition and gives the most accurate readings.  Once you complete your test, you get a 4 page print out including info on your body fat and lean muscle mass weights, basal metabolic rates, etc.

You can sign up through Eventbrite for the time slot of your choice, just follow the link here.  The test only takes about 15 minutes and is priced so affordably!  One session is $45, a retest is $35 or you can purchase 2 sessions right off the bat for $72.50!  I would definitely suggest purchasing 2 sessions!!  CFP/RISE will be running an 8 week Nutrition Challenge this fall starting Monday, September 17 – Sunday, November 11th.  Body Fat Test of NC will be back in early December, so you can retest and see the fruits of all your hard work!

More details are to come on the upcoming Nutrition Challenge, so stay tuned!  But get more info on the Facebook Event Page for the Body Fat Testing and get signed up through Eventbrite ASAP!!  We’re pumped for an exciting fall with all the fat loss, lots of muscle gains, and all the PRs!

Here’s your look ahead…

Monday – Strap on your running shoes, you’ve got 3 rounds of a 400m run, deadlifts and box jumps for time.  Afterwards, some accessory work to make you better!

Tuesday – Shoulder press is up first!  Working through some percentages.  Then, grab some dumbbells for a fun AMRAP of manmakers, strict pull-ups and burpees.

Wednesday – Back squat day!  Sets of 8 might feel like cardio!  Your metcon starts off with some rowing followed by t2b & dumbbell lunges to finish off your legs 😉

Thursday – All the snatches today!!  Then more snatches and double unders for time!

Friday – An alternating EMOM of some running, wallballs, pull-ups & burpee box jump overs!

Saturday – Partner WOD day!!  And AMRAP 4 Autism tonight!!! (There’s still time to sign up!)

Sunday Oly with Becca, come get your lift on!

RISE Look Ahead

Monday – Spartanish training day!  Aerobic Interval – 1:20 on/30 sec off

Tuesday – Strength day!!

Wednesday – Anaerobic Max Effort Interval – 20 sec on/20 sec off

Thursday – Leg day!  Aerobic Interval – 1:30 on/30 sec off

Friday – Glycolytic Interval – 45 sec on/15 sec off

Saturday – Strength day!!  AMRAP 4 Autism tonight!!!  (There’s still time to sign up!)

Alright guys, exciting things coming!  Let’s make it a great week!  As always, we’ll see you at the box 🙂