CFP BLOG

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

A Look Ahead : Programming Week of 09/02

I mean, if you’re not having fun, are you even doing it right!?  Summer may be coming to a close, but plenty of fun is going on this fall!!  Just this month we have so much to look forward to…Yoga + Brews, Beers & Burpees, and some of our coaches are off to defend their title at Beer City Beat Down!  (I’m sensing a beer theme here…it’s all about balance, right!?)

We certainly hoped you had a great long weekend celebrating and didn’t labor too much!  We’re excited to host another Yoga + Brews this Friday!!  Our very own Sarah Carley will lead us in a 30-40 min yoga/stretch session starting at 6pm.  Then we’ll cheers to the weekend with some beer from neighbor, Middle James!  Bring friends!!  Non-members are only $5, the more the merrier!

Here’s your look ahead…

Tuesday – A mixture of rowing and biking with shoulder to overhead.  8 sets with some rest mixed in!

Wednesday – 3 rounds of t2b, bodyweight deadlifts and box jumps…for time!  Then some accessories and barbell bridges and plank work.  **Don’t forget, fABtastic core & booty class at 5:30pm!**

Thursday – Some gymnastic interval work first…static holds, getting upside down, etc.  Afterwards, alternating every 90 seconds, some rowing, burpee box jumps overs, pull-ups, doubles and lunges.  Yikes!

Friday – Paused front squats up first, followed by running, thrusters and running!  **Yoga + Brews begins at 6pm!  No 5:30pm RISE or 6pm CrossFit**

Saturday – Grab a wreck bag and a partner for this WOD!  And maybe wear long sleeves, wreck bags are known to leave some raspberries 😉

Sunday – Open Gym at 11 and Oly with Becca at 11!  You won’t see Becca again until the 29th, so come get your lift on!

RISE Look Ahead

Tuesday – 1:05 on/25 sec off – Shoulders baby!

Wednesday – AMRAPs galore!!  Rowing/running coupled with dumbbell favorites!

Thursday – 40 sec on/20 sec off – Don’t skip leg day!

Friday – Strength day!!  Legs & Core!

Saturday – Metcon Saturday…come get that cardio in!

Happy September!  As always, we’ll see you at the box!