CFP BLOG

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

A Look Ahead : Programming Week of 06/24

Throwing it back to early August 2014 when we tore down a wall on the RISE side of the gym!  We’ve sure come a long way & we’re so excited to celebrate 6 years of this amazing community this Saturday, June 29th!!  Bring the whole family and join us at member, Gary Blount’s house, from 4-8pm for some swimming, dinner, dessert, drinks & good company.  New Wrap Order food truck will be there selling food and we’ll be supplying some drinks & dessert.  The weather is looking perfect for the pool 🙂

We can hardly believe next week is July 4th!!!  Holy moly, where is this year going!?  We will have one big group WOD Thursday, July 4th at 9am.  We will reopen Friday morning at 9am and resume a normal schedule from there.  So be sure to join us before you hit the pool or the lake as we get sweaty and celebrate America!!

Here’s your look ahead…

Monday – The infamous Fran is how we will start our week!! Followed by some accessory work or back rack split squats, jumping lunges, and barbell rollouts.

Tuesday – Snatch doubles today! Then, 10 minutes of chest to bar pull-ups (Rx+ BMU) and doubles.

Wednesday – Deadlift day! Working up to a heavy 5-rep for the day. Afterwards, some running, deadlifts, and t2b for time.

Thursday – Station work today – ski calories, burpee box jump overs, wallsits, wallballs, and double unders. Oh my!

Friday – Some gymnastic practice today on the rings and getting upside down! Then, 18 minutes of strict handstand push-ups, strict pull-ups, and pistols.

Saturday – Come get your partner WOD on in the morning and meet us at the Blount’s for our anniversary party in the afternoon!!

Sunday Oly with Becca is on for noon! Come work on those lifts!

RISE Look Ahead

Monday – Little bit of everything! 40 secs on/20 secs off

Tuesday – Strength day!! Core and Shoulder focus!

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

Thursday – Spartan-ish Training! 40 sec on/ 20 sec off

Friday – Functional Fitness at it’s finest! 1:05 on/25 sec off

Saturday – Strength day!!

Make it a great one! As always, we’ll see you at the box!