Happy Sunday Athletes!! We hope your first week of 2018 got off on the right foot! But remember, you don’t need a new year, a new month or even a Monday to start fresh! You can start over any moment, any hour, any minute! So even if you fell back into old habits or decided to push a resolution out to next week, that’s ok. JUST START!!!
We have some exciting news….Yoga for Athletes is making a comeback at CFP & RISE!! It will look a little different in 2018 as a once a month Yoga workshop on Saturdays after our 9:30am classes. We have already picked dates for the first 3 months of the year – Saturday, January 20th, Saturday, February 24th, and Saturday, March 24th, so mark your calendars ASAP and save the date!
Look for more details coming later this week in it’s own post, but we’re super excited to have some yoga back in our lives and hope this new class will benefit our members better. We also have our 6 week bootcamp beginning this week as well as many new folks starting with us here at the beginning of the year, so if you see some new faces around, welcome them & encourage them, because the hardest part is showing up & they took the brave first step to do so!
Alright, here’s your look ahead…
Monday – Getting upside down today and working on our hands. Then, a spicy metcon of wallballs, burpee box jump overs & t2b. You have 3 sets to complete with a little rest in between!
Tuesday – All the dumbbells today, seated presses and bent over rows are up first. Intervals of rowing, strict pull-ups, DU & burpees to follow!
Wednesday – A fun, longer chipper of running, ground to overhead and push-ups is on tap for today. And good news, the forecast is much more favorable for running this week, can we get a hallelujah, amen for that!? 😉
Thursday – Bro day with some bench press! Your meton begins with a row buy-in and ends with a run buy-out. 3 rounds of wall walks, (rx+ handstand walks), pull-ups (rx+ c2b), and deadlifts are sandwiched in between.
Friday – We metcon first today with 4 rounds of running, abmat sit-ups, overhead squats & hspu (rx+ strict hspu). After, some gymnastic core work awaits!
Saturday – As always, a fun & challenging partner WOD! Today, we have lateral box jumps, thrusters, and t2b while one partner holds some dumbbells over head. Sounds like a shoulder burning good time!
Sunday Oly with Becca! Come lift with us!
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RISE Look Ahead
Monday – Aerobic Interval – 1:20 on/30 sec off
Tuesday – Strength day!
Wednesday – Anaerobic Interval – 20 sec on/20 sec off
Thursday – Aerobic Interval – 1:05 on/25 sec off
Friday – Glycolytic Interval – 30 sec on/15 sec off
Saturday – Strength day!
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Let’s make it a great one!! We’ll see you at the box!
