CFP BLOG

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

A Look Ahead : Programming Week of 04/08

Do yourself a favor and click through the picture above to read a quick article about self-care!  It’s so much less about spa days and naps…while those can be forms of self-care…it’s so much more about doing what is good for us and not what necessarily feels good.  “It requires tough-mindedness, a deep and personal understanding of your priorities, and a respect for both yourself and the people you choose to spend your life with.”  Next time you opt to head in early on a Friday so you can make your Saturday AM WOD or you choose the heatlhy option while out to eat or decline that 2nd drink…remember you’re exhibiting self care and you’re loving yourself enough to respect your priorities and not indulge!

Battle of the Ages week is here!!!  Just a reminder, no CrossFit or RISE classes this Saturday morning, as we host 240 competing athletes, hundreds of spectators and amazing vendors!  We hope you’ll be out to support all our teams, volunteer or judge to keep the day running, and enjoy a great day of competition!  We also do not have Oly this Sunday as we recoup from BOA!

Here’s your look ahead…

Monday – Deadlift day!  Working some deadlifts and tall box jumps.  Then, 10 minutes of deadlifts, bar facing burpees, and chest to bar pull-ups!  What a Monday!

Tuesday – Working some ring muscle up progressions today!  Afterwards, a little interval work biking, strict hspu, rowing, and ring dips.

Wednesday – Back squat day!  Then grab a wallball and a box, you have 12 minutes to finish a couplet of wallballs and burpee box jump overs!

Thursday – Bench press up first.  Second, 4 rounds of doubles, single arm dumbbell push press and goblet reverse lunges!

Friday – Today we’re overhead sqatting!  Then, your metcon is descending reps of double dumbbell snatch and chest to bar pull-ups!

Saturday – BOA!!!  No classes!

Sunday – Open gym only!

RISE Look Ahead

Monday – It’s leg day!  1:05 on/ 25 sec off

Tuesday – Strength day!!  Crazy 8!

Wednesday – Aerobic Interval – 1:30 on/30 sec off

Thursday – Spartanish Training!  40 sec on/20 sec off

Friday – Burpee Friday!!!  1:05 on/25 sec off

Saturday – BOA!!!  No classes!

As always, we can’t wait to see you at the box!