CFP BLOG

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

A Look Ahead : Programming Week of 11/05

Have you followed our new RISE Charlotte Instagram page – riseclt ?!  If not, head over and give us a follow for some inspiration, motivation, and athlete shout outs!  Have you taken a RISE class lately?  Constantly varied is the name of the game.  So feel free to pop over and get a booty kicking 😉

Get rid of all the leftover Halloween candy.  It’s been 4 days since Halloween, it’s time.  If me telling you that makes you sad or want more candy, it might be the sugar talking 😉  Brandon and I are doing a quick reset tomorrow with a nutrient supported intermittent fast!  It’s our not so secret weapon to ridding the sugar cravings, detoxing our bodies, decreasing the mental fog, shedding the fluff, among SO many other awesome benefits!  If you’d like info, let us know!  We love cleanse buddies!!

We’re ready for an amazing week!  Here’s your look ahead…

Monday – Never miss a Monday.  It’s a longer metcon, but show up anyway!  Running, ring dips and ground to overhead mashed into a fun chipper!

Tuesday – A hang snatch + snatch complex to start today.  Then, a crushing combo of thrusters and bar facing burpees!  Thank goodness for rest!

Wednesday – Working those strict pull-ups!  Gonna have lats for day!!  After, 3 rounds of a triplet – rowing, American kbs & pull-ups.

Thursday – Lots of short metcons today.  Keep the intensity up while you’re working and enjoy the rest while you’re not!

Friday – Working up to a heavy power clean first.  Then a fun chipper…30 reps each on the bike, burpees, wallballs, swings, dumbbell push press, and pull-ups!

Saturday – Partner WOD day!  Grab a friend and your favorite dumbbells for a good time!

Sunday Oly with Becca!  Come lift with us!

RISE Look Ahead

Monday – Strength day & leg day!!

Tuesday – Anaerobic Interval – 30 sec on/20 sec off

Wednesday – Functional Shoulders – 1:20 on/30 sec off

Thursday – Legs & Cardio – 40 sec on/20 sec off

Friday – Strength day!!  All the legs!

Saturday –  Cardio – 1:05/25 off

As always, we’ll see you at the box!