A Look Ahead : Programming Week of 07/15

We pulled it off!!!  FyreFit 2019 was a success, thanks to you guys!!!  You came out, you competed, you judged, you spectated and cheered…it was a great day and we are so happy it went off without a hitch!!  Thanks again to all our competitors, volunteers, the wonderful Bruce from BAW Photography and the awesome CrossFit community!  Maybe, just maybe, we’ll do it again soon 😉

This week kicks off our 2nd Small Group Nutrition Coaching Collective with The Fuel Method!  We’re pumped for all those who decided to dial it in these next 8 weeks and take a look at their habits surrounding their food choices and how they’re fueling their bodies.  We’re certain these next 2 months will help them better understand how to properly fuel their bodies to reach their goals!!  Can’t wait to see your awesome results!!

We’re pumped for an awesome week ahead.  It’s going to be HOT, per usual, so stay hydrated people!  One scheduling note…Oly is cancelled for next week as Coach Becca is out of town.  We will have open gym only from 10:30am – 12pm.  It’s still a great week to have a great week!  Here’s your look ahead…

Monday – Lots of accessory work to begin this week!!  Then, a 15 min AMRAP of bar over burpees, deadlifts, and t2b!

Tuesday – It’s an E2MOM kind of day…5 rounds each of rowing, farmer’s walking lunges, and biking…oh my!

Wednesday – Some alternating work on muscle up transitions and power cleans.  Afterwards, 8 rounds of running, power cleans, and c2b + dips (rx+ ring MU)!

Thursday – Back squat day!  Heavy back squat day!!  Then, a little chipper of pull-ups, wallballs and doubles!

Friday – Lots of shoulder work today!  First up, shoulder press.  Then an AMRAP of air squats, single arm db push presses, and db squat snatches.

Saturday – Partner WOD Saturday!!  Devil’s presses, biking, box jumps, and push-ups await, so grab your partner & come on out!!

Sunday – No Oly today, open gym only from 10:30am – 12pm!

RISE Look Ahead

Monday – AMRAP Monday!  Come get sweaty!!

Tuesday – Strength day!!

Wednesday – Feel the leg burn!!  45 sec on/15 sec off

Thursday – Strength day!!

Friday – Functional Fitness Friday!  1:05 on/25 sec off

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

As always, we’ll see you at the box!