A Look Ahead : Programming Week of 08/19

Good news!!  Yoga + Brews is officially back Friday, September 6th at 6pm!  Join us for 30-40 mins of some yoga and stretching, followed by brews with our new (and finally open as of this Friday!!) neighbors, Middle James Brewing!  Free for members and $5 for friends and family.  RSVP in our private event page.  We hope to see you there!

Here’s your look ahead…

Monday – Time to snatch!  Hang snatch + snatch complex to begin our week.  Afterwards, a triplet of KBS, push-ups and t2b!

Tuesday – Getting upside down today!  Working on handstand progressions for a bit.  Then, 4 rounds of rowing, running, strict handstand push-ups and goblet step overs.

Wednesday – Tempo front squat doubles to start us off.  After, a fun metcon of cardio (athlete choice each round of bike, row or doubles), front squats, and burpees over the bar!

Thursday – Bench press day, sets of 10!  Our metcon is 4 rounds of running, single arm DB push presses, and ring dips.

Friday – We have a new benchmark workout to try…Airforce!  So grab a barbell and get ready for some burpees 🙂  Then, some accessory work of bulgarian split squats and jumping squats!

Saturday – Great body weight partner workout today!  So grab some body and let’s do it!!

Sunday – Open Gym at 11 and Oly with Becca at noon!

RISE Look Ahead

Monday – Glycolytic Interval – 40 sec on/20 sec off

Tuesday – Strength day!!  Shoulders & Core!

Wednesday – Cardi-O and Legs!  3 mins on/1 min off

Thursday – Tabata!  20 sec on/10 sec off

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

Saturday – Strength day!!  Legs baby!

Here’s to a great week ahead!!  As always, we’ll see you at the box!

A Look Ahead : Programming Week of 01/14

Congrats to all our girls who competed at The Granite Games Throwdown yesterday!!  You left it all on the floor and represented CFP well!  That’s all we ever ask 🙂

Mark your calendar for an evening of Yoga + Brews with Middle James Brewing on Friday, Feb. 8th!  Resident yogi Sarah Carley will lead us through some yoga that night starting at 6pm, followed by brews from new neighbors Middle James Brewing.  They’re getting closer to an open date and we can’t wait!!  Be sure to RSVP in our FB event page!

Don’t forget to sign up for Dr. Amy’s “Boulder Shoulders Seminar” on Saturday, January 26, 2019 at 11am!  This seminar is for the athlete who may be experiencing nagging shoulder pain/aches or difficulty with overhead activity within their workouts. This is for in-house athletes only.  Spots are filling up and will be capped at 15. $30 – If interested, contact Dr. Amy ASAP to get signed up via text (304-374-7228) or email (Amy@fortressphysicaltherapy.com)!

Follow along with Coach Brandon, Ann Marie, and Coach Sarah (team) as they all compete in WODapalooza this weekend!!  Be sure to wish them luck, and if we know of any way to stream their workouts, we will be sure to share and keep you updated as best we can!

Here’s your look ahead…

Monday – Back squat day!  Bring your belt, it’s going to get heavy 😉  Then, a little date with a WOD like Mary (strict hspu, pistols, and pull-ups if you haven’t met her yet!)!

Tuesday – Working some push jerk today, working up to a heavy single!  Afterwards, 12 minutes of doubles, push press, and burpees, oh my!

Wednesday – Working against an 8 minute clock, you have a few sets of bike or row (your choice!), db squats, db lunges, and running!  Go fast and enjoy the rest!

Thursday – Deadlift day!  Then, it’s time to introduce you to devil’s press paired with some box jumps and t2b!

Friday – A little bench press session to start your weekend!  Then 3 sets of rowing, renegade rows, and pistols.

Saturday – Never have there been a more CrossFit-y Partner WOD Saturday.  Come on out and get your sweat on with some classic CrossFit movements!

Sunday Oly with Becca is the place to be each Sunday!!

RISE Look Ahead

Monday – Strength Day!!  And benchmark retest time….7 mins of heaven burpees 🙂

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

Wednesday – Core focus – Tabata!  20 sec on/10 sec off

Thursday – Functional Fitness – 3 mins on/1 min off

Friday – Spartanish – 1:05 on/25 sec off

Saturday – Boulder Shoulders and Dat Booty – Strength Day!!

We’re pumped for the week ahead!  As always, we’ll see you at the box!