We may not have gotten all the snow, but the roads are predicted to be icey in the morning! We will cancel all early AM classes tomorrow, Monday 12/10 and open our doors at 9AM. As always, our top priority is the safety of all our coaches and athletes! Stay tuned for details about Tuesday morning as well since a refreeze is a definite possibility.
If you a morning worker-outer & need a WOD to do at home, search travel WODs on the blog & you’ll have plenty to choose from! Better yet, 100 burpees for time…3…2…1…GO! 😉
Body fat testing is this Saturday!! Only a few time slots left, so get signed up here! And don’t forget your check-ins this month to win a $100 giftcard to your favorite restaurant! Here’s your look ahead…
Monday – Snatches from each position today, building in weight. After, 2 rounds of rowing, kettlebell swings & strict hspu with a little rest built in!
Tuesday – Long metcon day! Grab a rope for DU, strict pull-ups, dumbbell reverse lunges, and air squats. Just keep moving!
Wednesday – Shouler press! Then a little chipper of rowing, dumbbell push press, t2b, and burpees!
Thursday – First up, pause deadlifts mixed in with some L-sit work. We’ll finish off with 3 rounds of doubles and power cleans!
Friday – Three 6 minute AMRAPS today with 4 minutes rest between. Enjoy the rest and push it when it’s go time!
Saturday – A little partner chipper awaits of running, power snatches, overhead squats & bar facing burpees. Grab a partner & get to the gym!
Sunday Oly with Becca! Be there!
RISE Look Ahead
Monday – Boulder shoulders! 45 sec on/15 sec off
Tuesday – Strength day!! More shoulders 😉
Wednesday – Legs & core! 1:30 on/30 sec off
Thursday – Spartanish Training! 40 sec on/20 sec off
Friday – Legs! Strength day!!
Saturday – Aerobic Interval – 1:30 on/20 off
Just a couple weeks left in 2018! Let’s make them the best they can be! As always, we’ll see you at the box!