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A Look Ahead : Programming Week of 12/31

That time is almost over, athletes!  Hahaha, 2019 is knocking on the door and we are ready!!  Are you ready?  Take some time this week to set some intentions for the new year.  Not resolutions necessarily, but time to refocus, write out some goals, and then plan out your ACTION steps to get you there.  You’ll never get pull-ups if you’re not practicing them.  You’ll never hit a 1.5x bodyweight clean if you’re not doing pulls.  You won’t talk positively to yourself if you keep allowing the negative self talk.  You won’t drink more water if you don’t make it into a habit.  You won’t eat better if you don’t meal plan.  See where I’m going… 😉

If you have goals inside or outside the gym, let us know!!  We want to help you get there!  Any of our coaches would be so happy to help you set out some ACTION steps!  We can help you add some individual programming, talk nutrition, etc.  We’re here for you!  Let’s make 2019 the year of RESULTS!

Have any friends, co workers, neighbors that are interested in CrossFit?  If they sign up for 6 months, we’ll waive our $100 Foundations fee!  Tell them to act fast, this deal is only available through Tuesday, Jan 15th!  And remember, if you see new faces in the coming weeks, give them some encouragement!  Everyone starts somewhere and a lot of time, half the battle is showing up!!

Here’s your look ahead…

Monday – The gym is open til 1pm!  Happy NYE!!!  Plenty of time to send 2018 out with a good sweat session.  You’ll need a rower or a bike for today’s metcon, and that’s about it.  After, a little accessory core and shoulder work.  Have fun ringing in the new year & PLEASE don’t drink & drive!!

Tuesday – Happy New Year!!!  Open gym from 10am-12pm today.

Wednesday – A few rounds of biking, wallballs, and chest to bar pull-ups against a running clock!  Get ready to work!

Thursday – A little front rack sotts press to warm up, then working up to a heavy power clean and jerk! Keep your barbell, you’ll need it for Grace!

Friday – Back squat day!  Then, a 12 min AMRAP of thrusters, t2b, and box jumps, oh my!

Saturday – A fun partner WOD awaits…a little jump rope, some kbswings, a little wreck bag and burpee fun, and some pull-ups!

Sunday Oly with Becca is always a good time!  If you’ve never been to Oly, add this to your list of intentions for sure!!

RISE Look Ahead

Monday – Sending 2018 out with a STRENGTH DAY!!  We’re open all morning until 1pm!  Happy NYE!!  Please be safe tonight!!

Tuesday – Open Gym from 10am-12pm!  Come sweat out the booze 😉

Wednesday – Functional Fitness Focus – 1:20 on/30 sec off

Thursday – Glycolytic Interval – 40 sec on/20 sec off

Friday – Cardio day!  1:05 on/25 sec off

Saturday – Strength Day!

I love a fresh start!  Here’s to 2019!!  As always, we’ll see you at the box!