CFP BLOG

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

A Look Ahead : Programming Week of 07/29

Hard to believe we are wrapping up the month of July!  Next month will bring back football (ok, preseason, but still), end of summer trips, school for many, BEER next door (not sure when we can actually drink it, but they are brewing!!!), and still plenty of hot & sweaty WODs 😉

Sadly, August means we will also say See Ya Later (NOT goodbye) to two of our favorites!  Jose and Esther Aguayo are moving to Chapel Hill.  They started with us in the fall of 2013, just months after we opened, and have been with us since.  6 whole years!!  We celebrated their engagement, their marriage, and have shared lots of life with them!  This Saturday we are saying See Ya Later with an Aguayo Gymnardio Party!  Join us for a fun WOD that Jose and Esther are sure to love and then we’ll share some brunch and cheers to their next adventure.  Check our private page for more details!

We’re less than 2 months shy of the 9th Annual Beers & Burpees Charity Event!!  It’s such a fun day completing a partner WOD and drinking a few brews (if you so choose!), all while helping to grant wishes to local kiddos with chronic illnesses, developmental disabilities, or life-altering conditions.  They even have Brownies & Burpees for the kids!  It’s a fun day for the whole family!  Follow the link above and get signed up for one of the open heats remaining (9am, 1:40, 3 3:40, 4:20, 5, 5:40, 6:20, 7).

Lastly, we will be changing our Sunday Open Gym time indefinitely to 11am-12pm.  Oly will remain at 12pm each week.  Here’s your look ahead…

Monday – We begin our week going overhead with some push press.  Afterwards, a triplet of doubles, dumbbell snatches, and single arm overhead lunges for 12 minutes (oh my!).

Tuesday – Today we power clean!  Working up to a heavy 1 rep.  Then, some rowing intervals + more power cleans against a 4 minute clock.

Wednesday – Tempo front squats for our strength portion!  Get ready for sore legs, because after you have some 3 rounds of wallballs and chest to bar pull-ups.  Simple, not easy!

Thursday – It’s a cardio long EMOM kind of day!  Some pull-ups (strict + kipping), burpee dumbbell box step overs, and dubs + thrusters.  Thank goodness for a minute rest built in!!

Friday – A few heavy deadlifts in our metcon today.  Working up to that DL weight, then, a 24 minute AMRAP of DL, t2b, walking farmer’s lunges, and push-ups.

Saturday – Join us for our See Ya Later ‘Aguayo Gymnardio’ WOD as we send Jose and Esther off to Chapel Hill!

Sunday – Open Gym at it’s new time – 11am-12pm.  Then Oly with Becca at noon, per usual!

RISE Look Ahead

It’s Shark Week!!!!!  Aka Burpee Week!!!

Monday – Glycolytic Interval – 45 sec on/15 sec off

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

Wednesday – Strength Day!!!

Thursday – Anaerobic Interval – 35 sec on/25 sec off

Friday – Tabata day!  20 sec on/10 sec off

Saturday – Shoulder focus!  1:05 on/25 sec off

The CrossFit Games start this week!!!  Head to games.crossfit.com to check out how you can stream all the action live!  As always, we’ll see you at the box!