It’s WZA week!!! This week we’re sending down 5 of our coaches (along with a sweet cheering squad) to compete in WODapalooza in Miami! Coaches Brandon, Cory, Jen & Sarah are RX Team Blood, Sweat & Beers and Coach Amy is competing in the scaled division. You can follow along all weekend on the leaderboard and stay tuned to our Instagram account (@crossfitpineville & @riseclt) and stories for heat times, live videos of workouts, and awesome pictures!
Athletes Jake Jerles and Alyssa Carlson are getting in on the action, too! On Thursday, Jake is competing in the WZA Weightlifting Faceoff and Alyssa is competing WZA Gauntlet!! We’ll be sure to share videos of them as well! Head over to the WODapalooza website for all the info and schedules released so far!
You better believe we’ll be cheering loud and proud from home base! Good luck to all our athletes, we’re so proud of your dedication and discipline and we know you will shine bright in Miami this weekend!!!! You’re already winners in our book!!
Just a heads up, no open gym this Saturday as Coach Becca is hosting a lifting clinic from 10:45-12:45. Sunday is open gym only from 11am – 12pm. Here’s your look ahead…
Monday – Hang snatch singles up first today! Then, 3 rounds of snatches and t2b! Go fast, there’s a 10 minute cap 😉
Tuesday – We start off with tempo front squats today! Afterwards, Charlie Horse…a benchmark workout of biking, front squats and burpee box jump overs! So long legs!
Wednesday – Long metcon Wednesday…it’s a thing! 5 rounds of running, wallballs, and db burpee box stepovers.
Thursday – Going overhead with split jerk doubles today. Then, 3 3-min AMRAPS of biking, pull-ups (rx+ c2b) and push-ups (rx+ strict hspu). Go fast, you have built in rest!
Friday – Deadlifts and DB bench press to start off. After, simple, not easy! 3 2-minute AMRAPs of burpees and KBS. How many rounds can you get?
Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells! **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.
Sunday – Open gym only from 11-12!
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RISE Look Ahead
Monday – Strength day!!
Tuesday – All the things! Working against a 5 minute clock…the faster you go, the more rest you get!
Wednesday – Alt 30 min EMOM! Skiing, wall walks, burpees, box jumps, ground to overhead & hollow holds.
Thursday – Cardio! 1:05 on/25 sec off
Friday – Feel the burn! 45 sec on/15 sec off
Saturday – Grab a partner, lace up your running shoes, and grab a pair of dumbbells! **No open gym this Saturday as Coach Becca is leading a lifting clinic from 10:45-12:45.
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Ready to crush this week ahead? As always, we’ll see you at the box!
