This weekend’s 5 Year Anniversary Party just got a lot more fun, a little slippery, and pretty wet!!! So bring a bathing suit or clothes you don’t care about getting wet! 😉
If you’re planning to come to the party this weekend (and we sincerely hope you are!) or are bringing friends and family (the more the merrier!), be sure to RSVP to our FB event. We want to have enough food for everyone! We’ll have burgers & dogs, buns if you want them, and basic condiments (ketchup & mustard), so if you’re a condiment & fixin’s lover you may want to bring some to share with the group (ie mayo, pickles, tomato, lettuce, etc).
We’ve started a new programming cycle! There will be an emphasis on front squats and deadlifts as well as strict pull-ups or bar muscle ups (depending on your skill level), and strict handstand push-ups. As always, if you have questions, talk to your coach!!
Here’s your look ahead…
Monday – It’s front squat day!! Followed by 2 6-min AMRAPs, first up is slamballs & burpees, then kbs & box jumps.
Tuesday – We metcon first today with rowing or biking, 4 rounds of Cindy and an run to close it out! Afterwards, a little dumbbell bench press and dragon flys.
Wednesday – First up, some alternating gymnastic work of strict handstand push-ups (rx+ add a deficit) and strict pull-ups (rx+ bar MU). Second, some deadlift work! Lastly, a max effort 400m run!
Thursday – A longer alternating EMOM today including dumbbell snatches, wallballs, pull-ups (rx+ c2b), strict hspu & max cals on the bike! Don’t worry, you get a little rest before and after the bike each round 😉
Friday – snatch day! After snatches, a little classic CrossFit with 4 rounds of burpees, KBS, and box jumps!
Saturday – CFP’s Anniversary WOD!!! Remember, we only have one giant class for CF & RISE at 10am followed by the party!! Clean Juice Kingsley will be with us as well as Rod from The Perfect Touch Mobile Massage. They are both providing prizes in addition to Isagenix, FitAid, and Fortress Physical Therapy! Plus, you saw the waterslide, right!?
Sunday open gym only. No Oly this week post party, but we’ll be back at it next week!
RISE Look Ahead
Monday – Anaerobic interval – 20 sec on/20 sec off – Cardio/HIIT/Legs
Tuesday – Glycolytic interval – 40 sec on/20 sec off – Spartan Training!
Wednesday – Aerobic interval – 1:20 on/30 sec off – Functional Fitness/Shoulders
Thursday – Anaerobic interval – 30 sec on/20 sec off – Cardio/Core day!
Friday – Strength Day!!
Saturday – Anniversary WOD!!! Join all the fun listed above!
As always, we’ll see you at the box!